TOP BENEFITS OF VEGETABLES

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Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only . It also provides:

• high amounts of vitamin A
• vitamin C
• Magnesium
• chemicals
• iron
• calcium
• antioxidants

Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

It is also rich in antioxidants, and  suggests that spinach leaves may lower and benefit heart health.

If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.

How to eat spinach

People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.

 is a very popular leafy green vegetable with several health benefits. It provides around 7  per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high  One small reports that males with high cholesterol who drank150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol.

 meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels.

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.

 is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

• around Trusted Source
• the full daily requirement of vitamin K
• twice the daily recommended amount of vitamin C

According to the , animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed.

How to eat broccoli

Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads.

Peas are a sweet, starchy vegetable. They contain Trusted Source per cooked cup, and they are rich in:

• fiber, providing 9 grams (g) per serving
• protein, providing 9 g per serving
• vitamins A, C, and K
• certain B vitamins

Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets.

Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, plant compounds that may help Trusted Source oxidative stress and cancer.

How to eat peas

It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy a refreshing pea and soup.

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 are root vegetables. Baked in its skin, a medium sweet potato provides  and 0.17 g of fat.

Each sweet potato also contains:

• much more than an adult’s daily requirement of vitamin A
• 25% of their vitamin C and B6 requirements
• 12% of the  requirement
•  which may improve eye health and help fight cancer

Sweet potatoes may be a good option for people with. This is because they are low on the  and rich in fiber, so they may help regulate blood sugar.

How to eat sweet potatoes

For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu.