Vegetables are indisputably healthy and are a must have in every meal. Some are full of minerals, some with nutrients and dietary fibers and some are just exceptionally good for everyone and for all the good reasons. In this article, we will explore the vegetables that are great boosters of health and keep you fit and fine.

1. Spinach

This is Popeye’s favorite food and rightfully so.  While it may not give you instant superhuman strength, spinach is actually good for your bones. It’s because spinach is loaded with calcium, vitamin K, vitamin D, dietary fibers, magnesium and potassium.

Think of the time when your parents and grandparents insisted that you eat your spinach because it gives you good eyesight. They weren’t kidding. Spinach contains beta carotene and chlorophyll, and is high on vitamin A, which are all responsible for improving eyesight, boosting your immune system and repelling bacteria.

You’d think that’s all, but it isn’t! For sleek hair and glowing skin, having spinach is the way to go! It also has properties that prevent wrinkles and boost cardiovascular health. Spinach is full of folate, which can fuel your body by creating usable energy and healthy red blood cells. Now how magical is this bunch of greens?

2. Kale

It may not be the tastiest veggie out there, but holy cow, is it healthy? Kale is a leafy green and aids in digestion. The stems are a rich source of prebiotics. Being high in iron, kale helps in the formation of haemoglobin, helps in proper liver functions, supports cell growth too.

Kale is a good source of powerful antioxidants such as flavonoids and carotenoids. These are great for keeping various kinds of cancer at bay. Kale has anti-inflammatory properties which boosts cardiovascular health.

If you want great skin and vision, then kale is the vegetable for you. Not just that, the high vitamin C and calcium content in kale keeps your bones. Kale keeps your liver healthy and promotes digestion and removes pollutants from the bloodstream.

But as you know, eating kale, especially raw, can be tough. To get the maximum benefits from kale, cook it in cast iron and lightly cook it so that you are able to absorb its nutrients better.

3. Broccoli

If you have kids, we’re sure they’ve thrown tantrums when you ask them to finish their veggies, especially broccoli. If only they knew how healthy it is!

Broccoli is like a powerhouse of nutrient contents. Loaded with vitamins A, K, C and B9, it’s a good source for potassium, phosphorus and fiber and magnesium too.  Broccoli is rich in antioxidants and that makes it one of the must-haves on your plate.

This green veggie contains anti-inflammatory properties too. It belongs to the cruciferous family which protects humans from some types of cancer such as breast, prostate, stomach, colorectal, renal and bladder. While there is always more research needed, it would still be great to include this in your diet because of its fortified nature and all the goodness that it brings to your overall well-being.

Let’s face it: broccoli pretty much is known as a super food for supporting many aspects of human health. Broccoli also has anti-ageing and neuro-protective properties, which basically means that broccoli keeps you sharp. So the next time your kids throw up a fit when you serve broccoli, you tell them all this. It’s highly likely that it won’t make them hate broccoli, but there’s no harm trying, right?

4. Peas

Pretty much one of the most popular baby foods, peas find their way into our diet for their versatility, taste, nutrient value. Peas make a great choice if you are vegan or vegetarian because of their high protein content. Being a good source of complex carbohydrates, peas are potentially a good choice for diabetics and those struggling to maintain their blood sugar levels.

Peas contain prebiotic sugars which are a fodder for probiotic bacteria which then helps in digestion. It also contains dietary fiber which helps in the movement of the digestive tract. Peas are beneficial for the overall health of the gastrointestinal organs. The high fiber content in peas keeps the blood cholesterol levels low and helps prevent cardiovascular diseases.

These little green veggies are known to be high in micronutrients, are immunity boosters, low in calories, and have anti-ageing properties. Peas also contain vitamin C which are great for fighting flu, cold and other infections.

5. Sweet Potatoes

Sweet potatoes are not just loaded with nutrients, but are also known to contain medicinal properties. They are one of the best sources of vitamin A, and naturally packed with vitamin B, riboflavins, carotenoids amongst other nutrients. Sweet potatoes have anti-cancer, anti-inflammatory and anti-diabetic properties. They are a great source of beta carotene and vitamin A which are essential for fighting off infections and preventing further infections.

The high fiber content in sweet potatoes help in lowering blood sugar levels  and cholesterol levels too, thereby aiding both diabetics and cardiovascular patients. Magnesium present in sweet potatoes also helps to keep the stress levels and anxiety levels low. Sweet potatoes also have chemicals that are greatly beneficial in healing ulcers and wounds in the stomach. Vitamins A, C and E present in this vegetable also helps nourish hair and skin and slows down cell ageing.

Sweet potatoes help control blood pressure and also boost fertility. They are also known to help in weight management because of their high satiety nature and are also memory enhancers.

6. Beets

With its unique combination of vitamins, minerals and antioxidants, beetroot juice is known to lower blood pressure, reduce inflammation and improved athletic performance. Beets contain antioxidant properties that help reduce stress, lowers blood pressure, and prevents anaemia as it’s rich in iron. The anti-oxidants, vitamin A, B-6 and iron present in beets helps to remove toxins from the liver and boosts overall well-being.

If you’re not keen on eating beets, just blend and drink it! Having a glass of beet juice everyday has been known to lower blood pressure and if you work out, it’ll help boost your stamina too. But be warned that consuming a lot of beet juice may make your urine turn red. It’s nothing to worry about, but we’re sure it could be startling.

Vegetables are fortified with minerals, nutrients and are a great source of vitamins that help in the overall well-being of human health. They are low in calories and high in fiber which makes them good sources of energy and fortification of nutrients in our body.

Read Also: 5 Best Veggies Packed with Protein