10 vegetables you should eat every day

Vegetables are vegetables, leaves, or essential stems to take care of health, since they facilitate the incorporation of many nutrients.

Have you ever wondered which are the best to include in the diet? Here is a list detailing its main features and benefits:


Garlic (Allium sativum L.) is made up mainly of water and carbohydrates, it contains vitamin B and C, as well as minerals such as potassium, calcium, phosphorus and magnesium. Among its benefits are:

  • Relieve flu, cough and earache, thanks to its anti-inflammatory, expectorant effects and the presence of allicin, a chemical responsible for its smell and antibacterial and antiviral properties.
  • Calm toothache, thanks to its anti-inflammatory effects.
  • Function as a digestive and facilitate weight loss.
  • Protect the skin, especially from acne or varicose veins, thanks to its antibacterial and anti-inflammatory potential.
  • Reduce “bad” cholesterol levels and increase “good” cholesterol levels, thanks to the presence of two compounds: allicin and ajoene.

It is very important that garlic is consumed raw, since cooking destroys its ability to produce allicin, the substance to which most of its benefits are attributed.

If this is difficult for you, you can chop it, and let it sit for 15 minutes before using it in food or as a remedy.


The artichoke, also called artichoke (Cynara scolymus), is a plant that stands out for being very nutritious: it is rich in B vitamins, minerals, such as calcium, copper, phosphorus, iron, manganese, and potassium, fiber, and antioxidant compounds. Among its benefits are:

  • Stimulate appetite and facilitate digestion, thanks to its rich content of inulin.
  • Facilitate intestinal transit and prevent gastrointestinal disorders such as constipation. It also seems to be useful against nausea and stomach pains.
  • Promote the digestion of fats.
  • Protect cell health and prevent conditions such as high levels of “bad” cholesterol in the blood, thanks to its antioxidant, antibacterial, antihistamine and hepatoprotective properties.
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  • Vegetables to burn more fat

sweet potato

The sweet potato, yam, sweet potato, or sweet potato, is the edible root of the vine (Ipomoea batatas).

A medium sweet potato has 4 g of fiber, 2 g of protein and a large amount of vitamins A, C and B6, minerals, such as calcium, phosphorus, magnesium and potassium, and antioxidant compounds, such as phytosterols, isoflavones and amino acids such as glutamic acid, leucine, and threonine. Among its benefits stands out:

  • Relieve pain caused by arthritis.
  • Stimulate the immune system, reinforcing the defenses and preventing many infections.
  • Facilitate control of blood sugar levels.
  • Improve the digestion of food and absorption of its nutrients.
  • Prevent gastrointestinal disorders, such as ingestion or constipation.


Broccoli (Brassica oleracea var. italic) is a cruciferous rich in vitamins A, B, C, E, and K, pantothenic acid, beta-carotene, lutein, niacin, riboflavin, thiamine, and zeaxanthin. It also contains important minerals like calcium, phosphorus, iron, magnesium, potassium and zinc. Among its benefits are:

  • Help control blood cholesterol levels and facilitate the digestive process, thanks to its rich fiber content and antioxidant compounds.
  • Increase insulin resistance, thanks to the presence of compounds such as sulforaphane and kaempferol.
  • Improve metabolic function and reduce the impact of aging processes.
  • Protect skin and hair, thanks to its richness in vitamins A and C.


The onion (allium cepa) is a vegetable rich in vitamins A, B and C, calcium, magnesium, phosphorus, iron and potassium. Its main active compounds are allicin and alliin, to which different properties are attributed:

  • Relieve stomach discomfort.
  • Increase defenses.
  • calm the cough
  • Fight bacterial and fungal infections.
  • Stimulate healing.
  • Strengthen skin health.
  • Reduce blood cholesterol levels.
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The asparagus (Asparagus officinalis) is a very nutritious plant. Half a cup has only 20 calories, 2.2 g protein, 0.2 g fat, 1.8 g fiber, vitamins A, C, E, and K, and minerals, especially phosphorous and potassium. Among its benefits are:

  • Increase the feeling of satiety and promote weight loss.
  • Stimulate the development of beneficial intestinal bacteria and prevent gastrointestinal disorders.
  • Keep blood pressure levels under control.
  • Combat the impact of free radicals (unstable molecules that affect healthy cell structures and favor the appearance of diseases).


spinach (Spinacia oleracea) is a plant rich in vitamins A, E, and K, as well as various minerals and antioxidants. Among its benefits are:

  • Stimulate bowel movements, add bulk to stool, and prevent constipation.
  • Extend the periods of time between meals by increasing the feeling of satiety.
  • Strengthen the skin, reduce the impact of free radicals and provide protection against ultraviolet rays.
  • Protect vision (its consumption is associated with a decreased risk of cataracts and age-related macular degeneration).
  • Regulate blood pressure levels and reduce the risk of heart attacks and strokes.
    • Green vegetables that help purify the body


    the kale (Brassica oleracea var. Sabellica) also called kale, curly cabbage or green cabbage, is a cruciferous that stands out for its rich nutritional quality, since it has vitamins A, B, C, and K, minerals, such as calcium, iron and potassium, large amounts of fiber dietary supplements, and many antioxidant compounds, such as lutein, quercetin, and zeaxanthin. Among its benefits are:

    • Help control blood sugar levels.
    • Reduce blood pressure and therefore the risk of different cardiovascular conditions.
    • Facilitate weight control.
    • Strengthen hair and skin.
    • Work as anti-inflammatory.
    • Protect gastrointestinal health, preventing disorders such as diarrhea, bloating and constipation.
    • Tomatoes

      The tomato is the fruit of the plant Solanum lycopersicum. It is considered a superfood because it has significant amounts of vitamins A, B, C, E and K, minerals such as copper, phosphorus, magnesium and potassium, a high content of water, fiber, and organic compounds such as lycopene, which gives it its red color, and contributes to many of its properties:

      • Anti-inflammatory, antiperspirant and antiaging, especially useful for skin care.
      • Cardioprotective, lowering the levels of “bad” cholesterol in the blood, blood pressure, and fatty deposits.
      • Digestive, stimulating the release of gastric juices, facilitating the processing of food and the absorption of its nutrients.
      • carrots

        The carrot (Daucus carota) is rich in vitamins, C, D and especially A, and minerals such as calcium, iron and potassium. Among its benefits are:

        • Soothe gastrointestinal problems, such as heartburn and constipation.
        • Fight the effects of free radicals.
        • Facilitate the control of blood pressure levels.
        • Strengthen eye tissue.
        • Delay the appearance of the symptoms of aging, especially marks or wrinkles on the skin.
        • To remind:

          Until there is meaningful scientific evidence from human trials, people interested in using herbal therapies and supplements should be very careful.

          Do not abandon or modify your medications or treatments, but first talk to your doctor about the potential effects of alternative or complementary therapies.

          Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.

          Sources consulted: Natural Medicines Comprehensive Database, US National Library of Medicine, US Department of Agriculture, National Institute of Complementary and Alternative Medicine.

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