The Astonishing Benefits Of Vegetables

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All vegetables are nutritious with many vitamins, minerals, dietary fibre and antioxidants. Some specific vegetables offer more health benefits to certain people depending on their diet and overall health.

They are also filling, flavourful and perfect for a variety of dishes.

It is recommended to eat a range of vegetables every day to reap the maximum benefits.

Here we have listed some of the most healthy vegetables



This comes under cruciferous vegetables just as cabbage and cauliflower.

Some studies have shown that cruciferous vegetables may inhibit the development of cancer in organs like the liver, breasts, bladder, and stomach.

It contains certain chemicals called isothiocyanates and indoles which may protect cells from DNA damage and have anti-inflammatory effects. However, more studies are required to confirm this.

One cup of boiled broccoli contains about 30 calories, twice the daily recommended amount of vitamin C.


It provides a good amount of iron which is helpful for energy and healthy blood and has high levels of magnesium for muscle and nerve function.

Other than iron and magnesium, spinach provides a good amount of vitamins A, C, K, folate, calcium and antioxidants.

Some studies have shown that these leaves may lower blood pressure.

People taking blood thinners should be cautious while having spinach and other leafy greens.


Kale is another popular leafy green vegetable with many health benefits.

One cup of raw kale provides just 7 calories with good amounts of vitamins.

 Studies suggest that kale juice can reduce blood cholesterol, blood pressure, and blood sugar levels.

This can be best had as juice, in salads and sandwiches.


Technically they are fruits, but most people treat them as vegetables. 

Tomatoes have antioxidant lycopene, lutein, and zeaxanthin.

lycopene may help prevent prostate cancer. Lutein and zeaxanthin may protect vision.

Studies have shown that people who had tomatoes in their regular diet have a 25% reduced risk of age-related macular degeneration.

One cup of raw tomatoes has 30 calories, about 400 mg of potassium, and 24 mg of vitamin C.


For vegetarian people green peas are a good source of protein.

One cup of cooked peas contains about 9 grams of fibre and 9 grams of protein.

They have a good amount of fiber which helps ensure regular bowel movements and a healthy digestive tract.

Apart from fibre and protein, they do contain vitamins A, C, k and certain B vitamins.

Sweet potatoes

These can be good options for people with diabetes as they are low on the glycemic index and are high in fibre, so they help regulate blood sugar.

A medium size sweet potato provides 100 calories with 0.15 grams of fat.

They do contain beta carotene which may improve eye health and help fight cancer.

These can be best had by baking with their skin on.


These are used in cooking as well as in medicine.

Garlic is a natural antibiotic. Healing them reduces their health benefits, so it is best to eat them raw.

Each garlic clove has 4 calories and is low in vitamins and minerals.


Onions contain compounds like allium and sulfur. Recent studies suggest that these compounds may help protect against cancer.

Apart from the above compounds they contain vitamin C, B6, and manganese.

To get the most of the benefits, eat them raw in sandwiches, and salads.

Bell peppers

There are many types of bell peppers. Some taste a little sweet like red, yellow and orange. Green ones are sweeter.

These are very rich in vitamins and antioxidants.

Vitamins include A, C, and B6. Ascorbic acid, carotenoids, beta carotene, and flavonoids such as kaempferol, and quercetin are some of the antioxidants and bioactive chemicals present in bell peppers.


These are high in vitamins C, K, and fibre. 

Cauliflower has sulforaphane, indole-3-carbinol, antioxidants that are linked with cancer-combatting effects in animals.

One cup of chopped cauliflower contains just 27 calories, so it can be consumed without much worry.

For more articles on food and physical health, do check our Health section.

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