The 16 vegetables you should eat everyday

Did you know that what you eat can have a significant impact on your health?

It is essential to make sure that you are eating enough vegetables and the right ones.

This article will discuss 15 different vegetables and why they should be part of your diet.


Tomatoes are an excellent source of vitamins A and C.

They also have antioxidant properties that can help prevent tumor growth.

Tomatoes contain lycopene, which is associated with decreased risk for prostate cancer in men.


This vegetable has been shown to decrease your chances of getting stomach cancer.

Broccoli contains Vitamin K, which helps blood clot more quickly to not bleed as much after an injury or procedure.

You should eat broccoli raw if possible because steaming it will remove critical nutrients like Folic Acid and Vitamin B-complex (B-vitamins).


Spinach is known as the ‘Iron’ veggie due to its high iron, magnesium and calcium – all essential minerals for women during menstruation.

It also contains folate, which is critical in preventing congenital disabilities like spina bifida.


There are many different types of lettuce you can find – Romaine tends to be the most nutrient-dense and has anti-inflammatory properties that help protect against heart disease.

It would help if you tried eating a salad every day with two cups of leafy greens (like romaine) along with other veggies at least five times per week.

This will give your body all the vitamins it needs.


This vegetable might not seem too special because it’s just another type of lettuce.

But cabbage helps reduce cancer risk by removing carcinogens from our bodies due to its antioxidants.

Cabbage is also high in vitamin K, which helps blood clot more quickly.


Everyone knows carrots are suitable for your eyesight – but did you know they help reduce your risk of cancer? Carrots contain beta-carotene and Vitamin A, potent antioxidants that fight free radicals (molecules within the body that damage cells).

Raw or steamed is best.


This veggie might look like it doesn’t have much to offer.

But cauliflower has many beneficial properties too. 

It’s brimming with fiber and contains Vitamin C, magnesium, phosphorus and manganese.

The health benefits come from its sulfur compounds which protect against colon cancer when appropriately cooked.

This vegetable can be made into ‘rice’ and used as a substitute for grains.

Onions and Garlic

These vegetables contain allicin, an antioxidant that can prevent heart attacks by preventing the formation of blood clots (which cause most heart-related deaths).

These veggies also help reduce bad cholesterol and increase good cholesterol – essential to keep your body healthy.

They are best eaten raw or sautéed in coconut oil instead of processed oils like vegetables.

Yams/Sweet Potatoes

These orange root vegetables may not be as nutrient-dense as leafy greens.

But they do have health benefits such as increasing insulin sensitivity which helps you lose weight faster.

Sweet potatoes also help with digestion because they contain lots of fiber and Vitamin B-Complex (B-vitamins).


Although pumpkin is not technically a vegetable, it does belong in this category.

Pumpkin has lots of Vitamin A, which helps keep your skin clear and supports the immune system.

It also contains iron, magnesium and manganese-all essential for women’s health (especially during menstruation).

Pumpkins can be found canned or cut into pieces with seeds removed at the supermarket – make sure to read labels if you’re looking for no sugar added varieties.


Mushrooms contain lots of health benefits.

They are known to prevent cancer because they have anti-inflammatory properties and antioxidants.

Just make sure you’re buying organic ones – otherwise, it might be covered in pesticides which can counteract the good nutrients.


This green and purple vegetable is an excellent source of Vitamin K, which helps the blood clot more quickly.

It also contains lots of Vitamin A and natural sugars to improve your immune system when appropriately cooked.


These vegetables might not be as nutrient-dense as others on this list.

But they contain fiber and potassium.

Artichokes help with digestion because they’re high in fiber – make sure you eat them steamed or grilled instead of fried.

Make yummy artichoke dips by putting mayonnaise, butter or sour cream inside, and garlic powder for an extra punch.


These bright root vegetables are full of fiber, Vitamin C and antioxidants to keep your heart healthy.

It’s also good for preventing cancer because it contains betaine, which reduces homocysteine levels – a type of amino acid linked with coronary artery disease when present in high concentrations.


This plant might not have much taste, but its nutrients can help you stay lean.

Celery helps reduce the number of ‘bad’ LDL cholesterol circulating within the blood while raising HDL (the beneficial kind) naturally – vital if you want to improve overall cardiovascular health.

Just make sure to eat them fresh instead of dried.

Brussel Sprouts

These leafy green vegetables are a great source of Vitamin K, A and C.

They also contain allicin which is similar to the compound in garlic that can protect you against cancer.

Just make sure they’re appropriately cooked because it loses nutrients once overcooked.


Eating a variety of vegetables is one way to get the most nutritional benefit from your food.

These are 16 vegetables you should eat everyday.

The first step in eating healthy and getting all of the nutrients we need is consuming more plants.

Vegetables offer many benefits, but there’s no doubt that some have better health-promoting qualities than others.

And with a bit of creativity, it’s easy to give the diversity of our diet without sacrificing flavor or convenience.

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