Top 5 Healthy Vegetables

Top 5 Healthy Vegetables

Do you want to have a diet that is low in calories and high in minerals, fibers, and vitamins? If so, increase your intake of vegetables. Veggies are famous for being extremely beneficial for your health. Although all vegetables are healthy, some stand out and provide more health benefits as opposed to others. These benefits include the ability to reduce the chances of chronic diseases as well as the ability to fight inflammation.

Here we have our top 5 healthy vegetables that you should eat daily:

  1. Spinach
  2. Broccoli
  3. Kale
  4. Ginger
  5. Carrots


Leafy greens are the best vegetables present on planet earth. One of the best ways to reduce your chances of getting diagnosed with any chronic disease is to incorporate leafy greens regularly in your diet. Spinach is a leafy green that is rich in antioxidants. It is a good source of vitamin K and A. And guess what? A cup full of raw spinach has only 7 calories. A study carried out back in 2015 was successful in finding out that spinach and other leafy greens are extremely high in lutein and beta-carotene. These two antioxidants are famous for reducing the risk of cancer. Spinach is also consumed worldwide as it reduces blood pressure and is helpful for the health of your heart.


Broccoli, one of the most beneficial vegetables in terms of the nutritional composition. It belongs to the very famous, cruciferous family of veggies. Broccoli is rich in glucosinolate that is known to be effective against the risk of cancer. In a study (on mice), a by-product of glucosinolate, known as sulforaphane was successful in reducing the number of breast cancer cells as well as blocked the growth of the tumor. Consuming broccoli also reduces the chances of other chronic health diseases. Broccoli is rich in nutrients. A cup of broccoli provides a good amount of potassium, manganese, folate, Vitamin C, and Vitamin K.


Kale, again, belongs to the family of leafy greens. A cup of raw kale is rich in copper, calcium, potassium, and vitamin B. Having a cup of kale daily fulfills the daily required quantity of vitamin K, C, and A. Since it’s rich in antioxidants, it also provides several benefits for the human heart. In 2008, a study was carried out to find the link between kale and cholesterol. For this purpose, men who had high cholesterol drank kale juice daily for 12 weeks. By the end of the 12th week, LDL cholesterol was reduced by 10%, HDL cholesterol increased by 27% and the antioxidant activity also increased. Kale is also beneficial for reducing blood sugar as well as cholesterol. It can also prove beneficial for reducing blood pressure.


Are you even a true Pakistani if you aren’t using Ginger in your dishes? In history, ginger has always been a lifesaver when it comes to motion sickness. It has been proven to be beneficial for nausea. 12 studies comprising of 1300 different pregnant women show that ginger can reduce nausea by 70%. Certain inflammation-related disorders such as gout, lupus, or arthritis can be treated by consuming ginger regularly. Ginger is also famously used for treating diabetes. This is because it reduces the blood sugar level by 21%.


Carrots are rich in beta-carotene, an antioxidant that makes carrots orange and also helps in the prevention of cancer. A study found out that people who consume carrots in their meal at least twice a week reduce their chances of prostate cancer by 5%. Carrots are also known for reducing the chances of lung cancer in smokers. Carrots are also rich in potassium, vitamin K and vitamin C. Carrots are also good for your eyesight because they have 4 times the recommended amount of vitamin A.

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