Garlic contains allicin, a compound that is linked with its many health benefits. Studies show garlic can be used to regulate blood sugar and contribute to heart health. Cooking garlic makes it lose some of its health benefits, so eating it raw is best.
Like other leafy greens, kale is renowned for its nutrient density and antioxidant content.
Only 1 cup (21 grams) of raw kale is loaded with potassium, calcium, copper, and vitamins A, B, C, and K.
In one small study, eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal alone.
Another study showed that drinking kale juice may decrease blood pressure, cholesterol, and blood sugar levels.
Kale is high in vitamins A, C, and K, as well as antioxidants. Studies show that kale may support healthy blood sugar and cholesterol levels.
One cup of chopped cauliflower contains:
27 caloriesTrusted Source
plenty of vitamin C
The American Heart AssociationTrusted Source recommend eating 25 g of dietary fiber each day to promote heart and gut health.
Also, cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol. ResearchTrusted Source has linked this compound with cancer-combatting effects in animals. However, confirming the effects in humans requires more research.
And like broccoli, cauliflower contains another compound that may help combat cancer: sulforaphane.
How to eat cauliflower
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. People may also enjoy cauliflower in curries or baked with olive oil and garlic.
Carrots are full of phytochemicals, such as beta-carotene, that your body converts to vitamin A, which helps with vision — especially at night. Studies also associate consumption of carotenoid-containing foods, like carrots, with a decreased risk of breast cancer. Carrots contain vitamins K and C, as well as potassium. The fiber contents of carrots can also help you meet your daily fiber needs.
When it comes to flavor and texture, carrots can add crunch, flavor and vibrant color to your meals and snacks. Add shredded or sautéed carrots to marinara sauce or enjoy these root veggies raw, shredded in salads, or blended in a healthy smoothie.
RELATED: 12 Easy Recipes That Involve Carrots
5 Sweet Potatoes
Steam it, mash it, boil it, bake it – sweet potatoes are very delicious and you can eat them on their own without any flavors or spices. They are rich in beta-carotene, which is said to be an anti-cancer ingredient. They are also packed with vitamins A, B-6, and potassium. Sweet potatoes also speed up your metabolism, and it help improve your skin’s glow.
6 Red Bell Pepper
You think of it as a veggie, but it’s actually a fruit. One medium pepper delivers B vitamins, beta carotene, and with 52 mg vitamin C, it has almost twice your daily need for vitamin C. Cooking tip: For a fanciful main dish, cut the tops off peppers, remove the inner white membranes and seeds, and then roast until tender. Finish by filling with your favorite whole-grain salad.
“Asparagus is rich in folate as well as vitamin K, selenium, and B vitamins like thiamin and riboflavin,” says Cording. “It also has been noted for its potential to help support the liver’s natural detoxification3 process.”
In fact, asparagus is one of the few dietary sources of glutathione, an antioxidant concentrated in the liver that helps bind toxins and escort them out of the body via urine or bile.
Sufficient levels of glutathione in the body also help maintain energy, reduce muscle pain, improve sleep quality, and boost immune function.
Try it: This brain-supporting pasta dish is a great option.
Asparagus is one of the few dietary sources of glutathione, an antioxidant concentrated in the liver that helps bind toxins and escort them out of the body via urine or bile.
One of the easiest fruits to grow, juicy strawberries are packed with Vitamin C! One serving (half cup) is half of your daily requirement.
Beneficial for: Boosting immunity and a powerful antioxidant
Great source of: Vitamin C, B2, B5, B6, K, copper, magnesium, folate, omega fatty acids, essential fiber
Growing tips: Grow strawberries in the sun with well-draining soil. This plant is a perennial which you can grow year after year! See our Strawberry Plant Page.
I don’t know what it is I like peas in lots if things from my chicken to my pasta.They have such a great taste and texture and look amazing.I also like snap peas but when they are crispy not boiled to were they are soggy they go really good in Asian food.
Yum! Peas and mashed potatoes are awesome, or if you just have peas on their own. They are great in the pod or on their own. Peas are the best!
Why in the world do so many people hate them?!?!? Should be number one!
I have always loved peas they’re delicious and a great side!
Like avocado, tomatoes are technically a fruit, but many people consider them a vegetable. Registered dietitian and The Mediterranean Diet Cookbook for Beginners author Elena Paravantes-Hargitt, RD, says they top her list because they’re rich in antioxidants. One in particular is lycopene, which is linked to reducing the risk of certain cancers and heart disease.