Most Beneficial Vegetables We Need To Incorporate In Our Diet

Vegetables provide our body with important vitamins, minerals, photochemical, and fiber which all help in boosting our immunity and lowering our risk of chronic diseases. These colorful veggies are simply gifts from nature and can really make a big impact on our health.

Check out some of the best veggies that we can add to our menu that will surely fuel our body and boost our overall health.


Carrots are just simply crunchy, tasty, and highly nutritious food. It has over four times an adult’s daily recommended intake of vitamin A in the form of beta-carotene. Its vitamin A is beneficial for healthy eyesight and preventing eye-related problems. Also, in a 2011 study, results showed that carrot juice extracts may kill or inhibit the growth of leukemia cells.

It can be added into soups or simply eat them raw with a dip.


This green leafy veggie is a rich source of iron and calcium, thus making it a great addition to any meat- or dairy-free diet. Aside from this, it also contains high amounts of vitamin K, vitamin A, vitamin C, magnesium, folate, and antioxidants.

Vitamin K is beneficial for maintaining strong bones while magnesium is needed for muscles and nerve function. Research reports also have shown that antioxidants may lower blood pressure and benefit heart health.

We can add raw spinach n salads, sandwiches, and smoothies. Cooked spinach can also be a great addition to pasta dishes and soups.


Broccoli is a healthful cruciferous vegetable that contains the full daily requirement for vitamin K and twice the daily recommended amount of vitamin C. Due to its sulforaphane content, consumption of this superfood has been linked to a lowered risk of cancers, such as breast cancers.

We can roast, steam, or fry broccoli to reap its benefits. Also, adding them to salads of soups would be a great idea.


Beets are a sweet root vegetable that has risen to superfood status over the last decade or so. It has an excellent nutritional profile that includes plenty of essential vitamins, minerals, and antioxidants. It contains betalains, unique bioactive compounds that may benefit a person’s health. Moreover, this vegetable is high in heart-healthy nitrates which can help lower blood pressure in healthy people. It also benefits people with diabetes as it contains an antioxidant called alpha-lipoic acid, which might be helpful for diabetes-related nerve problems.

Beets can be added to salads, sandwiches, and juices.


Garlic has allicin, an organic compound that gives it its pungent smell and makes it a healthy addition to our diet. It also acts as a natural antibiotic due to its diallyl sulfide content which may be more effective than two popular antibiotics for fighting the Campylobacter bacterium, according to a lab-based study from 2012.

Since heating garlic reduces its positive effects in the body, it’s best to consume it raw.


Technically, tomatoes are fruits but most people used them as vegetables. They are healthful as well as tasty and versatile.

Present in tomatoes is high amounts of lycopene, an antioxidant that may play a role in cancer prevention and lauded for its cardiovascular benefits. Additionally, it also has lutein and zeaxanthin which help protect our eye health.

Tomatoes can be used in sauces, salads, juices, and soups