There are many types of nutrients that your body requires for proper functioning. You can get most of these nutrients from your food and many others are made within your body. Micronutrients are an exception because they can be sourced only from certain foods.

Vegetables are rich sources of almost all types of nutrients. Make sure to eat these veggies at least once a week to ensure that you are not deficient in certain key nutrients. There can be nothing better than eating them daily.

most-essential-vegetables

1.Brussels Sprouts

Brussels sprouts are considered great foods for everyone, especially pregnant moms. They are rich in a vitamin B called folic acid. It has been found to help prevent neural tube defects.

It is also packed with other types of vitamins, potassium, oiemga-3 and fiber.

2.Carrots

Carrots are considered one of the best foods for your eye. They also help in enriching your skin and hair.

The vitamin A in carrots also works as a powerful antioxidant. The vitamin C further helps in improving your cardiovascular health and protective it from any damages.

3.Squash

Are you eating enough of squash?

It is packed with beta-carotene and many other anti-inflammatory nutrients including vitamin C. Studies show that summer squash has properties that help in treating many conditions like:

  • Osteoarthritis
  • Asthma
  • Rheumatoid arthritis

It is also a rich source of magnesium, fiber and potassium.

4.Eggplant

Eggplants are great for your heart and brain health. They have high antioxidant levels, especially nasunin, which has been found to have brain-cell protective properties.

High potassium and fiber content further helps in preventing risk of dementia and stroke. When was the last time you had eggplant.

5.Kale

Kale is not only rich in vitamins A and C, it also contains proteins. Then it is also are a rich source of vitamin K, which is a unique fat-soluble vitamin. It promotes the bonding of proteins with calcium ions.

Other nutrients in kale include vitamin B6, omega-3, potassium, calcium, fiber, copper and manganese.

vegetables-listImage Source

6.Artichoke

Artichoke is also a good source of plant-based protein. Most people have confusion realizing that artichoke is a veggie.

This vegetable contains high levels of folic acid, vitamin C, and dietary fiber. Just like Kale, it is also a storehouse of vitamin K, iron, potassium, calcium and copper.

You can enjoy artichoke by steaming it with garlic, pepper, olive oil and salt.

7.Spinach

You can never ignore spinach. Popeye made it famous for a reason.

Whether you want to build muscle or not, spinach is a great food for the purpose. Eat it raw or boiled, it will give a boost to fiber content in your diet.

Spinach gets its dark color from the rich phytochemicals in it that gives it its anti-inflammatory properties. Other nutrients in the veggie include vitamin A, vitamin E, vitamin K and calcium.

Spinach is one of the best foods to lose fat and put on some healthy muscle. It can provide you with some unique micronutrients which are difficult to find in your normal diet.

8.Zucchini

Zucchini belongs to the gourd family and has high amounts of vitamins A and C which help boost your hair. The vitamin C in it helps in promoting healthy collagen formation in the hair follicles and connective tissue. The vitamin A is great for protecting your hair against free radical damage.

9.Onions

Onions may seem to be ordinary, but these bulbs have been studied for their anti-cancer benefits. You can add it to your diet in different ways. It gets many of its protective benefits from its high organosulfur compounds. It can also help improve your sleep quality, mood, and hair and skin health.

References:

http://www.medicalnewstoday.com/articles/276714.php

http://www.stylecraze.com/articles/benefits-of-zucchini-for-skin-hair-and-health/

http://www.fullcircle.com/goodfoodlife/2012/05/18/top-ten-best-vegetables-for-grilling/

http://www.bodybuilding.com/fun/the-most-nutritious-fruits-and-vegetables.html

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