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5 of The Healthiest Vegetables Everyone Should Be Eating

Vegetables for sale at the market

We all know that we should eat more vegetables to stay healthy. It’s important to consume veggies when you want to lose weight and live a healthier lifestyle. They are high in vitamins, fiber, minerals, and other essential nutrients we need each day.

However, vegetables weren’t created equal; some vegetables are much healthier than others. Those veggies stand out because they are low carb, have additional health benefits, and can help lower the risk of certain diseases and reduce inflammation. Below are some of the healthiest vegetables you should be eating.

Five Of the Healthiest Vegetables You Need to Be Eating 


Because of its high nutrient profile, spinach is at the top of the list of our five vegetables to recommend. This leafy green has a lot of antioxidants that can help reduce your risk of infectious diseases. A recent study found that leafy vegetables like spinach were high in both lutein and beta carotene. These are two antioxidants that can decrease your risk of certain cancers. 


Garlic has been used as a medicinal plant for centuries. The main active compound in garlic is allicin. It’s been found to reduce inflammation and offer antioxidant benefits. Garlic is known to help decrease blood sugar levels, so it’s a good choice for diabetics. It also helps decrease total blood cholesterol and triglyceride levels, and as a result reduce your risk of developing heart disease. Garlic has also been researched for the prevention of certain cancers such as liver cancer; however, more studies need to be conducted to understand garlic’s full potential in that area. 


Kale is another leafy green that is well-known for its antioxidant content. Just one cup of raw kale has all the B Vitamins, Potassium, Calcium, and Copper you need for the day. Because of its high antioxidant content, kale may also be beneficial in promoting good heart health. Studies have shown that people with high cholesterol who drink kale juice daily increase their good cholesterol and lower their bad cholesterol in just a matter of 12 weeks.

Brussel Sprouts 

Brussel Sprouts are members of the cruciferous family of vegetables and have many compounds that help promote your health. They contain an antioxidant known as kaempferol that can help prevent cell damage and protect the body from free radicals. Eating Brussel sprouts regularly can also help to improve detoxification. This is essential for helping to reduce the risk of colorectal cancer. 

Swiss Chard

Swiss Chard is a great low-calorie vegetable that is high in essential vitamins and nutrients. Just one cup of this super veggie contains plenty of protein, fiber, and vitamins A, C, and K. It is also high in both magnesium and manganese. This vegetable is known for preventing damage caused by diabetes melitus. In one study, an extract from swiss chard was used to reverse the effects of diabetes by preventing cell damage and decreasing blood sugar levels. 


These 5 vegetables offer us many essential vitamins and minerals and help fight off harmful diseases, so they are highly recommended for your everyday diet plan. Additional vegetables that you should consider include Collard Greens, Sweet Potatoes, Red Cabbage, and Asparagus.

Learn More About The Healthiest Vegetables When You Sign Up For Z.E.N. Foods 

Sign up for a Z.E.N. Foods meal plan today and learn more about which vegetables and other foods are the best options for losing weight or living a healthier lifestyle. Check out the website for more information on the available meal plans.

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