Healthiest and Nutritious Vegetables


As we all know that Vegetables are most important part of our healthy life. People who eats fresh vegetables in their diet have reduced risk of many longstanding diseases. Most of the vegetables contains 80 to 95 percent water which helps to reduce wrinkles, hydrate your skin and give more youthful glow.

They helps you to stay young, protect you from arthritis, heart disease, stroke, cancer, dementia. It provides many nutrients like potassium, fiber, folate, calcium, silica, magnesium, plethora of phytonutrients and vitamins A, C and E.

Potassium helps to maintain healthy blood pressure.
Fiber helps reduce blood cholesterol levels.
Folate helps the body form healthy red blood cells.
plethora of phytonutrients helps preventing damage cell which comes from stress, environmental toxins and ultraviolet light.
calcium, silica, magnesium, build strong and healthy bones.

So here is list of the most important and nutritious vegetables




The tomatoes are most popular and common vegetable which are Full of lycopene and Excellent source of vitamin C, K and potassium. Antioxidants helps to cleansing toxic compounds from the body and also prevent cancer. Vitamin K helps to keep the healthy and strong bones and also helps prevent hemorrhages.

Researches have suggested that eating tomatoes or tomato based product helps to reduce the risk of heart attack and lung cancer. Tomatoes help to protect the liver from cirrhosis and can dissolve gallstones as well tomato pulp helps heal sunburn.
Tomatoes can also helps the body prevent diarrhea, soothe eye irritation, diabetes, indigestion, intestinal disorders, night blindness, obesity, urinary tract infection and jaundice.




As we all know that carrots are naturally sweet and ideal for grating into salads. It loaded with eye, skin and hair-enriching nutrients. Carrots helps to keep your skin healthy and improve your eyesight.

It is richest and most important source of antioxidants, like vitamin A, C, K fiber and lutein. It also contain iron, calcium, potassium, and natural sodium.
Lutein is a caretenoid concentrated in the retinas of your eyes, and it’s a necessary component of normal vision. It protects your cardiovascular system from damage and also decrease your risk of cardiovascular disease. Fiber presence in carrots helps to protect against colon cancer.




Spinach is an excellent source of vitamins A, C, K and E. It is also good source of calcium, iron, potassium, protein, magnesium, manganese, folate, betaine, iron, vitamin B2, folic acid, protein, phosphorus, zinc, selenium, omega-3 fatty acids and choline. Choline supports healthy mental function.
Spinach prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.




Onions are most popular and nutritious eaten raw in salads or healthy dips. It particularly good for people suffering from osteoporosis.

This is loaded with a peptide which slows your body’s loss of calcium and also helps in the fight against heart disease and diabetes because they are loaded with folate and vitamin C.

It prevents of cardiovascular disease, protects against stomach, cancers and also diminish the risk of blood clots.It makes great flavorings for just about any cooked dish.
Red onion helps to lower blood sugar levels


Sweet potato:


Sweet Potato is root vegetable and it has many anti-cancer nutrients like vitamin A, C, fiber, iron, calcium and potassium. Vitamin C and A keep eyes, skin, nail, and hair healthy.

It also helps to protect against infections. Fiber and iron give you energy and also help regulate your digestive system.
Calcium presence in sweet potato helps build strong bones and teeth and give healthy muscle and nerve functions. Potassium helps heart and kidney function and facilitates muscle contractions and also regulates blood pressure and keeps body fluids in balance.




Corn is also known as maize. It is packed with fiber, antioxidants, vitamins B, C and great source of carotenoids and bioflavonoid that keep your heart healthy. Corn is rich source of folic acid which is beneficial for pregnant women. Lutein presence in corn which protects your eyes from macular degeneration.

It contains healthy amounts of minerals like zinc, magnesium, copper, iron, and manganese and also contains carbohydrates which provide you energy.
Corn is good for Digestion, Prevents Anemia, protects your heart, Controls diabetes and hypertension.




Cauliflower is an excellent source of vitamin C, A, E and B. It also contains carbohydrates, protein, magnesium, iron, potassium, calcium, sulforaphane , phosphorus , and dietary fiber, It boost your brain and heart health. Fiber presence in cauliflower is support digestive system.

Cauliflower is low in calories&sodium and has no fat, saturated fat or cholesterol. Eating 1 cup of Cauliflower in meals is help to prevent cancer, hypertension and heart disease.




Brinjal is rich source of fiber, antioxidants, potassium. It also contains phytonutrients, sodium and known as eggplant and aubergine.

Brinjals are high in fiber and low in calories which prevents us cancer&heart disease. It is great for weight loss, diabetics, brain and hair.




Radish contains vitamin C, phytochemicals and anthocyanins which prevents free radical damage and cancer.

It is rich source of potassium which helps to control blood pressure and maintain balance in the body.

Radish is high in fibre, and low in glycemic index which is good for diabetics.

It  helps to eliminate toxins and keep well your liver and stomach It also helps to control jaundice.

Radish is low in calories which is good source for weight loss.

Vitamin C presence in radish keeps you younger and healthy kidneys.




Eating cup of cucumber in your daily meals because it contains vitamin K, C, A, B-6, folate, magnesium, phosphorus, potassium, phytosterols, lignans, silicon, sulfur manganese, thiamin, riboflavin, pantothenic acid, calcium, iron.

Potassium and phytosterols helps to lower cholesterol. Lignans helps to decrease the risk of cardiovascular, diabetes, heart disease and cancer.

Cucumbers are high in water which is great for skin and also helps to release heat in your body.

Vitamin K and calcium is good for bone.Silicon and sulfur helps to hair growth.

It manages your stress and also support your digestive health.




Cabbage contains anthocyanins, sulforaphane vitaminC, vitamin K, vitamin E, manganese, folate and, calcium, potassium and fiber.

It gives beautiful glowing skin and keep immune system powerful. Sulforaphane and anthocyanins presence in cabbage helps to prevents cancer and purifies the blood.

Fiber helps to prevent constipation and floate is good for pregnant women.

Cabbage is the healthiest vegetable which is good source for weight loss. Vitamin K keeps strong bone and iron helps to avoid anemia. Manganese, calcium, potassium, , phosphorous control blood pressure and heart rate.