Vegetables You Need To Eat Daily

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Vegetables are plants or parts of a plants used as food, such as a cabbage, potato, turnip, bean, carrots, cucumber, onions, spinach, broccoli, etc. These vegetables are healthy when you add them to your daily meals. they are rich in vitamins, protects the body and makes it beautiful and healthy.

It’s no secret that vegetables — which are loaded with fiber, vitamins, minerals, and antioxidants — are a must-have in a healthy diet.

They’re also filling, flavorful, and perfect for a variety of dishes, such as salads, soups, smoothies, and sandwiches.


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Carrots are packed with vitamin A. They also contain beta carotene, an antioxidant that provides their vibrant orange color and may help prevent cancer. Your body converts this compound into vitamin a, people associated eating at least 2–4 carrots per week with a 17% lower risk of colorectal cancer in the long run. Enjoy your fresh sweet carrots in the cool of the day, its healthy for both adults and kids who can chew, you can also make it in a form of juice and paste for babies.


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Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane. Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.

This cruciferous veggie may help prevent other types of chronic disease as well.

One small study found that broccoli sprouts decreased levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease.

Green Peas

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Green peas are a starchy vegetable, which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, green peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fiber, 9 grams of protein, and vitamins A, C, and K, as well as riboflavin, thiamine, niacin, and folate. Moreover, peas are rich in saponins, a group of plant compounds known for their anticancer effects. While further studies are needed, some research suggests saponins may reduce tumor growth and cause cancer cell death.


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Beets are a vibrant, versatile root vegetable that pack fiber, folate, and manganese into each serving with very few calories.

They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels. Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.


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Cauliflower is known for both its versatility and its stellar nutrient profile. Just 1 cup (155 grams) cooked packs 3 grams of fiber, 3 grams of protein, and a variety of other important nutrients, including folate and vitamins C and K. Cauliflower is a great source of compounds such as glucosinolates and isothiocyanates, both of which possess potent cancer-fighting properties. Cauliflower is rich in several anticancer compounds and serves as a great low carb, low calorie alternative to rice, potatoes, and flour.

Swiss Chard

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Swiss chard

Swiss chard is low in calories but high in many essential vitamins and minerals

Swiss Chard is also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids.

This veggie may even help prevent damage caused by type 2 diabetes, though human studies are needed. Swiss chard extract reduced oxidative stress caused by high blood sugar levels in the lungs. In another older rat study, chard extract helped improve blood sugar levels and reduce oxidative stress.

SOURCE: Florence Akosua Gyeduaa

Florence Akosua Gyeduaa
Florence Akosua Gyeduaa

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