11 Must Have Vegetables In A Week

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We all know veggies are important for health. Vegetables are an important part of a healthy diet. Vegetables contain vitamins and minerals that can help to keep you healthy. Vegetables also contain fiber, which can cut your LDL cholesterol and helps you feel full. Eating vegetables on a weekly basis has numerous health benefits.Any vegetable is good for you, but some are healthier than others. Here are 11 vegetables you should eat at least once a week:

1. Spinach

Spinach is one of the healthiest foods in the world. It is a great addition to any diet. You can use it fresh or raw, but it is recommended to steam or eat it raw. Spinach is high in phytonutrients, fiber, vitamins (vitamin K, vitamin A, vitamin B2 and vitamin C), folic acid and minerals (manganese, magnesium, iron). Spinach has many health benefits. Spinach helps keep your digestive system healthy. Also, this vegetable contains chlorophyll which has shown to help in the growth and repair of tissue. It also protects against the formation and growth of tumors. Spinach also contains antioxidants and phytonutrients that help battle the free radicals. Eating spinach on a regular basis can significantly reduce your chances of getting a heart attack. So, try eating more spinach.

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2. Garlic

Garlic is a superfood with antibacterial, antifungal and antiviral properties. Garlic has been used for centuries for medicinal and culinary purposes. Garlic is a very good source of vitamin C, B6, and manganese. Garlic has numerous health benefits. It can help prevent bacterial and viral infections, atherosclerosis, stroke, cancer, immune disorders, cerebral aging, arthritis, and cataracts.Garlic is great for boosting the immune system.

Several studies have shown that people who consumed garlic on a regular basis had a lower risk of certain cancers, including cancers of the stomach, colon, breast, esophagus, and pancreas. It is recommended to eat at least two medium-sized garlic cloves every day.To get the most health benefits from your garlic, always use fresh garlic. Heating garlic has been shown to reduce its anticancer properties.

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3. Asparagus

Asparagus is one the most nutrient-dense vegetables in the world. Asparagus has a short season and is only normally available in May and June, but can be found on grocery store shelves throughout the winter. Asparagus is packed with fiber, which keeps your bowels healthy and helps prevent digestive problems. It is versatile and you can add it to practically any dish. You can use it for soups, sandwiches, salads, pizza, main dishes or side dishes. You can eat it raw, steamed, or grilled.

Asparagus has more cancer-fighting antioxidants once cooked.To cook asparagus, just steam it for 3-5 minutes. Asparagus is not only tasty but super healthy. Asparagus also contains numerous vitamins and minerals like and vitamins A, C, E, K, and B6 and iron, copper and calcium.

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4. Broccoli

Broccoli is a powerhouse of nutrients. Broccoli also contains fiber, which helps you lose weight, stay full longer, and improve your general health.This vegetable contains vitamins, minerals, anti-oxidants and phytochemicals that have proven health benefits.Broccoli is a great source of vitamin K and vitamin C, a powerful antioxidant that helps the immune system and helps protect the body from free radical damage.

This vegetable has ant cancer-protective properties as well. Numerous studies have found that people who consumed broccoli on a regular basis had had a lower risk of developing cancer, than people who didn’t consume broccoli regularly. Cooking broccoli too long destroys the beneficial enzyme. The best way to eat it is raw or steamed for just 3 minutes.

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5. Cabbage

Cabbage is a great addition to any diet. You can add it to soups or salads…almost anything! You can eat it raw, cooked, boiled, roasted, sautéed or fermented. Cooking cabbage can destroy many of the nutrients. The best way to prepare cabbage is to steam it. The cabbage soup is one of the most popular soups in the world. The cabbage soup diet is a low-calorie diet that can help you to lose weight in a short period of time.

Cabbage is great for the digestive system and also helps to get rid of harmful toxins. Cabbage is used for stomach and intestinal ulcers, stomach pain, and excess stomach acid. Cabbage also boosts your immune system and helps to protect your body from heart disease.

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6. Beets

Beets are a great source of phytonutrients, antioxidants, vitamins, and minerals. These veggies are rich in vitamin C, zinc, copper, and iron. Beets provide many health benefits.They are a unique source of phytonutrients called betalains, which display numerous properties beneficial to your health. Betalains can decrease oxidative stress and aid in detoxification. Beets are high in fiber (8%).

Beet greens are a good source of lutein- one cup of raw beet greens may contain over 275 micrograms of lutein! It is best to buy fresh beets beats and either grill them or steam them. Avoid the pickled beets as they may be preserved with sulfur dioxide and contain added sugar and salt. It is recommended to eat them at least once per week.

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7. Tomato

Tomato is one of the most nutrient-dense foods you can eat.They contain lycopene, an antioxidant that has been shown to have potent anti-cancerous activity. You can cook them or eat them raw, but tomato paste contains many times more lycopene than raw tomatoes.They are versatile and go well with almost anything. Studies have shown that people who consumed tomatoes on a regular basis had lower cancer risk than those who didn’t.

Tomatoes can help to fight off cancer, prevent heart disease and maintain a healthy weight. Tomatoes contain vitamin K, which plays a key role in blood clotting. Tomatoes also contain Vitamin C that helps promote healthy tissues and organs, and calcium- a mineral that helps bones stay strong.So, try incorporating more tomatoes into your daily diet.

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8. Cucumber

Cucumber is a super-healthy and super-nutritious vegetable. Cucumbers have very high water content (95%).This makes cucumbers a great way to stay hydrated. Staying hydrated will help your skin stay supple and smooth. They are also low in calories – one-half cup of cucumbers contains only 8 calories. You can add it to salads, soups or smoothies. You can either peel the skin or leave it on.

The cucumber peel also holds most of its vitamin K. Vitamin K has been shown to help improve insulin resistance and to help prevent calcification of arteries and reduce the effects of diabetes. It is recommended to eat them at least 3 times per week. Try to buy organic cucumbers s if you can.

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9. Kale

Kale is one of the healthiest veggies you can eat. When comparing kale to spinach, kale is a better source of some essential vitamins and minerals. Just one cup of kale has 133% of your daily needs for vitamin A, 134% of vitamin C, 10% of calcium and 10 % of Vitamin B-6. Kale contains phytonutrients that help battle free radical damage.Quercetin helps combat inflammation and prevents arterial plaque formation.

Kale can lower the risk for chronic illnesses such as autoimmune disorders, cardiovascular disease, and arthritis. Kale also contains omega-3 fatty acids, which help with brain and cardiovascular function. Kale is also super versatile and you can add it to almost any dish. You can add it to your soups, salads or smoothies. Make sure that you’re having kale on a regular basis.

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10. Carrots

Carrots are also one of the most nutrient-dense foods on the planet. Carrots are high in biotin, organic sodium, calcium, magnesium, potassium, phosphorus and some trace minerals. They are also a great source of vitamin A, vitamins C, D, E, K, B1, and B6.Carrots are super-cheap and super-healthy. You can eat them raw, boiled or steamed. They are versatile and available throughout the year. You can add them to almost any smoothie recipe.

Carrot greens are also high in magnesium, vitamin K, potassium, calcium, protein. Potassium plays a key role in skeletal and smooth muscle contraction. One cup of carrots contains 689 mg of potassium. Carrots contain phytonutrients such as beta and gamma carotenes, zeaxanthin, lutein, lycopene, alpha-carotene, and xanthophyll, that can help prevent many diseases.

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11. Peas

Peas are a great source of vitamins C, A, K, and B complex. Vitamin C contains antioxidants, which help fight off free radicals in the body. This vitamin helps your immune system to function more efficiently. They are also rich in thiamine, folates, niacin and pyridoxine. B vitamins are water-soluble chemical substances that play an important role in cellular metabolism.Vitamins A and K are essential to keep the skin, mucous membrane and the vision healthy.

Peas contain zeaxanthin and lutein which may prevent age-related macular degeneration. They are also antioxidant carotenoids that prevent from cell-damaging free radicals. Peas are also high in manganese, a mineral that is critical to a development of strong bones and regulates blood sugar. It is recommended to eat peas at least 3 times per week.