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Numerous studies prove that regular consumption of fresh vegetables has a positive effect on the general condition of the body, well-being and appearance. Vegetables reduce the risk of chronic disease, and a lack of them in the diet leads to stress and bad mood. This can be avoided by eating at least five servings of vegetables a day. And more importantly, vegetables should be eaten raw, or steamed or grilled.
The healthiest vegetables
- Carrots are full of vitamin A, which can help improve vision. It can be consumed as a salad or freshly squeezed juice.
- Broccoli contains a large amount of micronutrients: vitamin C, vitamin A and vitamin K. In addition, broccoli is very low in calories.
- Mushrooms are good for the heart and also help prevent disease.
- Kale is rich in vitamin K: half a cup of juice from this plant provides 440% of the RDA!
- Turnip is full of fiber and trace minerals such as calcium, phosphorus and potassium.
- Spinach is recommended to be consumed regularly, because it contains a large amount of vitamin A (half of the recommended daily value).
- Asparagus is low in calories, but high in fiber and micronutrients.
- Lentils are full of fiber, and one serving of legumes provides 50% of our daily folate requirement and 45% of our recommended iron requirement.
- Green beans are a source of vitamin A, vitamin C, vitamin K, and fiber.
- Cauliflower is very beneficial due to its vitamin C, potassium and omega-3 component.
- Beetroot is an anti-inflammatory vegetable high in antioxidants that have a positive effect on blood pressure and oxidative stress.
- Tomatoes are healthy because of the lycopene they contain. Studies have shown that lycopene supports vascular health and helps prevent heart disease.
- Onions contain querticin, which improves mental and physical performance.
- Sweet potatoes are one of the best sources of beta carotene. Try it with black beans, feta cheese, herbs, and roasted peppers. Such a lunch will contain many useful substances.