7 Most important and Healthies Vegetable in the World

Vegetables are well-known for being good for your health. Most vegetables are low in calories but high in vitamins, minerals and fiber.

However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease. This article takes a look at 14 of the healthiest vegetables and why you should include them in your diet.

1. Spinach

This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories

Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.

One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer

In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure

2. Carrots

Carrots are packed with vitamin A providing 428% of the daily recommended value in just one cup (128 grams) .

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention

In fact, one study revealed that for each serving of carrots per week, participants' risk of prostate cancer decreased by 5%

Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer

Carrots are also high in vitamin C, vitamin K and potassium

3. Broccoli

Brocolli belongs to the cruciferous family of vegetables.

It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate

Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice ).

Eating broccoli may help prevent other types of chronic disease, too.

A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants

In addition to its ability to prevent disease, broccoli is also loaded with nutrients.

A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate manganese and potassium.

4. Garlic

Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt (.

The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic's variety of health benefits ().

Several studies have shown that garlic can regulate blood sugar as well as promote heart health.

In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity

Another study fed garlic to participants both with and without heart disease. Results showed that garlic was able to decrease total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups

Garlic may be useful in the prevention of cancer as well. One test-tube study demonstrated that allicin induced cell death in human liver cancer cells

However, further research is needed to better understand the potential anti-cancer effects of garlic.

5. Brussels Sprouts

Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.

Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells (.

One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease by

Brussels sprout consumption can help enhance detoxification as well.

One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer ().

Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin k vitamin A, vitamin C, folate, manganese and potassium

6. Kale

Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content.

A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper.

It also fulfills your entire daily requirement for vitamins A, C and K

Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.

In a 2008 study, 32 men with high cholesterol drank 150 ml of kale juice daily for 12 weeks. By the end of the study, HDL cholesterol increased by 27%, LDL cholesterol decreased by 10% and antioxidant activity was increased

Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar

7. Green Peas

Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts.

Nevertheless, green peas are incredibly nutritious.

One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate

Because they are high in fiber peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements

Moreover, peas are rich in saponins, a group of plant compounds known for their anti cancer effect.

Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells .