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If you want to get into the habit of eating more vegetables, then you’d probably be interested in the most nutrient-dense vegetables. While all vegetables contain nutrients, some come with exceptional benefits. 

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The effectiveness of vegetables largely depends on the diet, overall health, and nutritional demands of the individual.

We look at 4 of the most nutritious vegetables to add to your diet today. 

Spinach 

As one of the most nutritious vegetables, this leafy green comes in first. That’s because one cup (30 grams) of raw spinach has 16 percent of the Daily Value (DV) for vitamin A and 120 percent of the DV for vitamin K, all for only 7 calories.

That’s because one cup (30 grams) of raw spinach has 16 percent of the Daily Value (DV) for vitamin A and 120 percent of the DV for vitamin K, all for only 7 calories.

Spinach is also high in antioxidants, which may help lower your illness risk. Dark leafy greens like spinach are abundant in beta carotene and lutein, two antioxidants linked to a lower risk of cancer, according to research. 

Spinach may also boost heart health by reducing blood pressure. 

Carrots

Carrots are high in vitamin A, with just 1 cup (128 grams) providing 119 percent of the daily value. They’re also packed with carotene, the antioxidant responsible for their orange colour and reduces the risk for cancer.

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In fact, a study found that eating at least 2–4 carrots per week was linked to a 17 percent lower risk of colorectal cancer over time.

Carrots are also abundant in potassium, as well as vitamins C and K.

Garlic

For a long time, garlic has been known for its medicinal properties. Allicin, the main active ingredient in garlic, has demonstrated efficacy in improving blood sugar and heart health. 

Although low in vitamins and minerals, garlic is a natural antibiotic. A 2018 study revealed that garlic has been used in a similar fashion as antibiotics since the 16th century. 

Green Peas

Peas contain a high amount of starch, which makes them higher in carbs and other calories than non-starchy vegetables and more likely to cause blood sugar problems when consumed in excessive amounts. 

However, they are extremely nutritious, with one cup containing 9 grams of fibre, 9 grams of protein, vitamins A, C, and K, as well as riboflavin.

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This article was first published on 17th March 2022

samuelokoruwa

My name is Samuel Okoruwa. I am an ardent researcher, reading is life and writing is fun.

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