There are many claims made about the benefits of vegetables. Although eating vegetables is known to have many health benefits, it can be difficult to determine which vegetables are the most nutrient-dense and therefore provide the biggest benefits to our health. To help you make informed decisions, this article explores some of the most nutrient-dense vegetables according to science. The following 5 vegetables were selected based on their high levels of fiber, vitamins, minerals, and antioxidants.
1) Tomatoes
Tomatoes are one of the most nutrient-dense vegetables out there, coming in at third on our list. Tomatoes have phytonutrients that offer antioxidant and anti-inflammatory benefits, as well as help lower blood pressure. Tomatoes also contain vitamins C and A, which work together to boost immune function, making this tasty fruit a great addition to your diet.
2) Broccoli
Broccoli is an excellent source of Vitamin C, a powerful antioxidant. Broccoli also offers manganese, folate, and fiber. This cruciferous vegetable may also help with weight loss by inhibiting excess production of fat cells.
3) Carrots
Carrots are the number one most nutrient-dense vegetable. One medium size carrot (84 grams) contains 6.2 grams of protein, but only 52 calories. They are high in vitamins A and C, contain beta carotene, and potassium, and have good levels of antioxidants such as allicin, quercetin, and myricetin.
4) Spinach
Spinach is not only one of the most nutrient-dense vegetables, but it is also one of the easiest and cheapest. When harvested young, it is tender enough to eat raw in salads, sandwiches, or as a dip for chips and other finger foods. And when harvested in the cool seasons like fall or spring, its concentrated levels of vitamins A and C will be very high.
5) Kale
Kale is a hearty leafy green that contains key vitamins and minerals such as vitamin A, vitamin C, calcium, potassium, iron, riboflavin (vitamin B2), thiamine (vitamin B1), folate, and niacin. Not only are these essential for normal human functioning but also for warding off some chronic illnesses. Additionally, kale provides us with carotenoids like beta-carotene which give it that deep green color.
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