Frank Salvatore
Health and Lifestyle

Most Beneficial Vegetables

July 1, 2016 by · Leave a Comment 

Eating vegetables reduces the risk of some chronic diseases such as diabetes, stroke, certain cancers, and heart disease, due to their dense nutrient content. Vegetables are an important source of nutrients such as potassium, folate, dietary fiber, and vitamins A and C. It is ultimately helpful to know which vegetables can benefit your body more than others.

Vegetables Are Low in Net Carbs

Due to the high fiber content in vegetables, the net carbs end up being particularly low. The fiber that the body breaks down from vegetables is beneficial in lessening inflammation in the body.

The fiber is also conducive to optimal gut health due to its ability to nourish beneficial bacteria in the gut. Leafy greens are particularly healthy in the regard, as they produce important immune cells in the digestive tract that help protect the body from harmful bacteria.

These immune cells may even help reduce cancerous cells, preventing the development of not only certain cancers, but also inflammatory diseases. Here are some of the most effective vegetables to benefit your health.


The best thing about sprouts is that they pack a huge nutritional punch into a small volume. Sprouts have antioxidants, vitamins and minerals, and enzymes to protect the body from free radicals. As vegetables sprout, their essential fatty acids greatly increase. The fiber and protein also flourish during the sprouting process.

Sprouts are very high in enzymes, which lets your body extract more nutrients from the other foods you eat. Sprouts are easy to grow at a low cost. For example, watercress is high in iron, calcium, and vitamin C and can be grown in your back yard. Some other sprouts with high nutritional value include broccoli and sunflower seeds, which can both help reduce the risk of cancer.

Leafy Greens

Leafy greens are very low in carbohydrates because they are high in healthy fiber. Among those with the fewest net carbs are asparagus, white mushrooms, cucumber, tomato, cauliflower, eggplant, bell peppers, broccoli, brussels sprouts, green beans, onions, and kale.

These vegetables are easy to add into the diet for extra antioxidants and anti-cancer compounds along with the vitamins and minerals they contain. When it comes to overall nutrition, the most beneficial leafy green is kale, due to its contents of amino acids that the body turns into protein.


Peppers such as bell peppers, banana peppers, poblano peppers, and chili peppers are well worth adding to your diet. These low-carb vegetables are loaded with vitamin C and antioxidants that boost the immune system and have anti-inflammatory properties. With their vitamin and fiber content, along with necessary iron, peppers are great for people of all ages. Perhaps the best thing about peppers is their flavor and versatility. Their spiciness can have an analgesic property and add some flare to your meals.

Root Vegetables

Root vegetables like ginger, onions, and turmeric are low in carbs and have antibacterial, antioxidant, antiviral, and anti-parasitic properties. These root vegetables are also healing due to their repertoire of anti-inflammatory agents. Raw onion is a very strong cancer fighter. It contains quercetin, which lowers blood pressure in people with hypertension and another benefit is their vitamin C saturation.

Fermented Vegetables

Modern processed foods can turn good gut bacteria into bad, causing bacteria to release endotoxins, which make the gut wall more permeable, letting toxins enter the bloodstream and cause inflammation.

Avoid sugar to prevent this, while also planting healthy bacteria back into the gut by eating fermented vegetables. The fermentation process is easy to perform at home, so adding these is a simple way of increasing the body’s mineral absorption and vitamin production.

In general, you can’t fail with vegetables. With so many options, there are many flavor profiles to choose from on a regular basis to switch it up. If you learn how to properly prepare vegetables, they can be the most delicious part of your meal.

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Frank Salvatore