Veggies not to miss

Vegetables make an integral part of a nutritious diet plan. They are loaded with important nutrients and have oodles of dietary fiber and by having regular servings, they help you make your immunity system stronger. So what are the veggies you should be having without fail to keep your system intact? Read on to find out.

Broccoli

It’s simply a gold mine of nutrients. You will find very few vegetables packed up with the antioxidant potential of broccoli. It is rich in beta-carotene, vitamin C and folate and is also a good source of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. It also helps in reducing skin damage as the glucoraphanin it contains helps the skin to detoxify and repair itself.

Spinach

This green leafy vegetable is a highly nutrient-dense food. It’s low in calories and is full of essential vitamins, minerals and antioxidants. It contains high amounts of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s also a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, niacin and omega-3 fatty acids. Another  benefit of spinach is that this is a heart-healthy food and is also good for your eyes. 

Bell Pepper

They come in red, orange or yellow and  are packed with heart-healthy nutrients. The folate and vitamin B6 in bell peppers  help fight against heart disease, while the fiber content helps in reducing cholesterol and ward off strokes and heart attacks. Bell pepper is your super food if you are looking for a fat-burning diet. Having it on a daily basis will lower the risk of developing lung, colon, bladder and pancreatic cancers.

Tomatoes

Tomatoes are a treasure trove when it comes to their antioxidant properties. They also make an excellent source of vitamin C, beta-carotene and a good amount of vitamin E. They are also the best bet to prevent age related diseases such as atherosclerosis and diabetes. As per studies regular intake of tomatoes can reduce the risk of neurological diseases including Alzheimer’s. 

Eggplant

Nasunin, the pigment that gives eggplant its purple colour, helps in preventing the decay of brain cells. Another specialty of the vegetable that it helps maintain healthy and glowing skin and hair. Researchers have found it helpful in the treatment of colon cancer due to the high amount of fiber it contains.