13 of the Planet’s Healthiest Seaweeds and Sea Vegetables Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. 50 Healthiest Foods on the PlanetApples. Spinach. Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Each garlic clove contains just 4 calories and is low in vitamins and minerals. Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet. Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure. Allium, a component of garlic, may be the source of its health benefits. Some researchers believe that they can improve gut health. They contain 134 calories per cooked cup, and they are rich in: Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Eating vegetables every day is important for health. This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. Research has linked this compound with cancer-combatting effects in animals. This article reviews…. Collard greens are a very nutrient-rich vegetable. Certain nutrients in carrots may also have cancer-fighting properties. Ensure that you’re getting a good mix of vegetables in your diet to take advantage of their many diverse health benefits and get the most nutritional bang for your buck. Swiss chard is especially known for its potential to prevent damage caused by diabetes mellitus. Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Review studies, including a 2019 review and a 2015 review, suggest that these compounds may help protect against cancer. Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39). This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Our website services, content, and products are for informational purposes only. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. Safflower oil. If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. Research consistently shows that people who eat at least 5 servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease. One study found that eating more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness (50). Also, cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol. Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements (25). The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried. Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches. Below is a list of the 30 healthiest vegetables that you can eat, arranged in alphabetical order. Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt (12). Their high antioxidant content may help reduce the risk of lung and prostate cancer. Best for: Frying, roasting, and baking Not recommended for: Sautéing and salad dressings 6. Some can help fight cancer, boost your eye sight and boost your immune system. Most vegetables are low in calories but high in vitamins, minerals and fiber. Ginger supplements may also help decrease blood sugar. It also fulfills your entire daily requirement for vitamins A, C and K (21). A person may also enjoy kale chips or juice. One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer (19). Pu-erh Tea: Benefits, Dosage, Side Effects, and More. It is best to maintain a consistent vitamin K intake while taking these medications. A diet that…, Many people avoid eating carbohydrates to help them lose weight. However, very few scientific investigations have explored these uses. Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health. However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease. In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure (3). These results were supported by another animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet (43). Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity (14). A 2015 study looked at the effects of ginger supplements on diabetes. Research suggests that this has 13.5 times the antioxidant power of vitamin E. When possible, choose organic seaweed and eat small amounts to avoid introducing too much iodine into the diet. After 12 weeks, ginger was found to be effective in decreasing blood sugar levels (36). MNT is the registered trade mark of Healthline Media. And like broccoli, cauliflower contains another compound that may help combat cancer: sulforaphane. These compounds are largely credited for garlic's ability to help reduce blood pressure , lower cholesterol , lower oxidative stress , and help support heart health. Healthiest Oil for Your Diet The spectrum of liquid vegetable oils includes avocado, canola, corn, olive, peanut, pumpkin seed, safflower, sesame, soybean, sunflower, and walnut oil. All rights reserved. Thanks to their added health benefits, the vegetables below are considered the healthiest options. But each vegetable has its own unique micronutrient profile so, like Maedl says, eat lots of different vegetables most days. Learn about cupuaçu. However, research in humans has been mixed. Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K. These sprouts also boast several compounds that contribute to good health, including: Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5% (6). Loaded with important, nourishing ingredients like iron (for healthy blood flow!) Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity (40). Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. Green peas contain a good amount of fiber, which helps support digestive health. One test-tube study demonstrated that allicin induced cell death in human liver cancer cells (16). Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. Pineapple chunks. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Land O' Lakes Spreadable Butter with Canola Oil comes closest to real butter. Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. Specific types of sweet potatoes may also contain additional benefits. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs (48). A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants (10). The 13 healthiest root vegetables Root vegetables are not just delicious; they are part of a healthy diet. Stock your fridge with a few of these choices. In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice (9). Each contains lots of monounsaturated fatty acids and polyunsaturated fatty acids, and each remains a … Spreadable butter. Each cup of chopped carrots contains 52 calories and over four times an adult’s daily recommended intake of vitamin A, in the form of beta carotene. Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar (23). Onions and other allium vegetables, including garlic, contain sulfur compounds. Don’t throw out those leaves! Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. This Is The World's Healthiest Vegetable (And No, It's Not Kale) Step aside, kale and cauliflower. Vegetables are well-known for being good for your health. Further research suggests that ginger could aid in the treatment of diabetes as well. Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). 1. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate (24). They may also help enhance detoxification in the body. Peas are considered a starchy vegetable. Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, some carbohydrates are beneficial and can be healthful when included in the…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. However, further research is needed to better understand the potential anti-cancer effects of garlic. Phytochemicals are found in plant foods and are beneficial to your body in many ways. These are all cruciferous vegetables. This article takes a look at 14 of the healthiest vegetables and why you should include them in your diet. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. twice the daily recommended amount of vitamin C, much more than an adult’s daily requirement of vitamin A, 25% of their vitamin C and B6 requirements, saponins, a type of bitter compound with health benefits, beta carotene, which the body converts into vitamin A, flavonoids, such as quercetin and kaempferol. Ginger root is used as a spice in everything from vegetable dishes to desserts. Kale is a very popular leafy green vegetable with several health benefits. One small 2008 study reports that males with high cholesterol who drank 150 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. Cruciferous vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed. Research suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer. One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories (1). They also contain plant compounds called saponins, which may have anti-cancer effects. Common types of seaweed include: Seaweed is one of the few plant-based sources of the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. What is the number 1 vegetable to avoid? Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu. Germination may also improve the digestibility of alfalfa and other seeds and increase their dietary fiber content. These healthiest vegetables in the world can be classified under popular categories that include " healthiest foods in the world, most healthy foods in the world, foods that prevent cancer, foods that fight cancer and foods that boost immunity. Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties. Eating a variety of sea vegetables can provide the body with several important antioxidants to reduce cellular damage. These blends of butter and vegetable oil have about half the saturated fat of butter but a similar calorie and total fat count. Artichokes. Carrots are extremely versatile. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents. Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels. What are the most healthful nuts you can eat? This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. A person can pulse raw cauliflower in a blender to make cauliflower rice or turn it into a pizza base for a low-calorie, comforting treat. These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy. Kale is high in vitamins A, C and K as well as antioxidants. Can You Treat Psoriasis with Detoxes or Cleanses. One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease (18). It's also thought to promote healthy blood vessels. Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects (53). A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Historically, ginger has also been used as a natural remedy for motion sickness (32). Used in various cosmetics ’ edible leafy tops are brimming with vitamin K intake while taking these.! Beet juice are great for improving heart health, and nutritional needs a 2018 review notes that people have used! 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