The Most Useful Vegetables

Marko Balašević Author: Marko Balašević Time for reading: ~3 minutes Last Updated: November 07, 2022
The Most Useful Vegetables

Every vegetable contains vitamins and nutrients. However, some vegetables contain more useful elements than others.

Every vegetable contains vitamins and nutrients. However, some vegetables contain more useful elements than others.

Green leafy vegetables

Green leafy vegetables - cabbage, spinach, parsley, dill, basil, dark green leaf lettuce - are ideal for weight control and reduction. Because most green leafy vegetables are low-calorie and low-fat. They also reduce the risk of cancer and heart disease. The composition of green leafy vegetables includes: high content of dietary fiber, folic acid (vitamin B), vitamin C, potassium, magnesium, phytochemicals such as lutein, beta-cryptoxanthin, zeaxanthin, beta-carotene. Due to the fact that the composition of green leafy vegetables includes a high magnesium content and a low glycemic index, they are recommended for people with type 2 diabetes. The high content of vitamin K in the composition of green leafy vegetables has a beneficial effect on the production of osteocalcin, a protein that has a beneficial effect on bone health.

Green leafy vegetables are best consumed raw; add to salads, sandwiches.

Broccoli (asparagus cabbage)

Broccoli is a source of nutrients, vitamins, minerals, fiber and antioxidants. The composition of asparagus is rich in folic acid, which can prevent some birth defects. Also, folic acid is effective in the fight against heart diseases, strokes and some forms of cancer. Broccoli contains a high concentration of vitamins A, C, E. Vitamins E, C and beta-carotene provide the body with sufficient reserves of antioxidants, which help reduce the likelihood of heart failure and strokes. Broccoli is rich in iron, which effectively fights anemia.


It is best to use broccoli raw (add it to salads), also steam it, add it to soups and stews. Both the green inflorescences and the stem are nutritious.


Cauliflower is a source of vitamins C, A, B, E, carbohydrates, proteins, iron, calcium, potassium, phosphorus, magnesium, dietary fiber. Cauliflower has few calories, low sodium content, does not contain fat and cholesterol. If you regularly include cauliflower in your diet, you can avoid cancer, heart failure and hypertension.

Due to the fact that cauliflower has a mild taste, it can be eaten raw, baked, fried, added to soups and stews.


Bell pepper (red, green, orange or yellow) is a rich source of all kinds of nutrients. Pepper is rich in vitamins C and A - the most effective antioxidants. Bell pepper contains folic acid, and also fiber, which reduce the level of cholesterol in the blood (cholesterol is the cause of heart attacks and strokes). If you use pepper regularly, the risk of getting colon cancer is reduced to a minimum, thanks to vitamin C, beta-carotene and folic acid, which are contained in bell pepper.

Bulgarian pepper goes well with salads, stews and soups.

Onions and garlic

Garlic contains the amino acid alliin, which has antibiotic and bactericidal properties. Promotes the work of the cardiovascular system, and effectively helps with respiratory diseases.


Onion is useful for preventing cardiovascular diseases, especially when the risk of blood clot formation increases. Onions serve as a preventive measure against cancer, in particular stomach cancer, and prevent infectious diseases. Onions help improve lung function, especially in asthma.

To get all the useful nutrients contained in onions and garlic, these vegetables are best eaten raw.


The presence of antioxidants in tomatoes helps remove toxic substances from the body. Lycopene, which is part of tomatoes, neutralizes free radicals in the human body and reduces the risk of prostate cancer. People who often eat raw tomatoes have the least risk of stomach or rectal cancer. Also, tomatoes block the action of nitrosamines, which in turn reduces the risk of lung cancer. Scientists have proven that if you eat tomatoes regularly, the risk of a heart attack decreases. Vitamin K helps strengthen bones and prevents brain hemorrhage.

In fact, tomatoes are fruits, not vegetables. It is best to use tomatoes raw - in salads and sandwiches. Tomato sauce is suitable for many dishes.

Green peas

Green peas are rich in proteins and carbohydrates, but not in fats. Green peas are an excellent source of fiber, iron, vitamins A and C, water-soluble fiber. The composition of green peas includes thiamine (vitamin B1), which is responsible for ensuring energy production, ensuring the normal functioning of the nervous system and carbohydrate metabolism.

Green peas are best eaten raw and steamed. Very tasty mashed green peas.


Carrots contain beta-carotene, which has an antioxidant effect, reducing the risk of cancer. Carrots help maintain good eyesight, improve skin condition, strengthen the immune system, and lower cholesterol.

Thanks to its natural sweet taste, carrots can be added to salads, eaten as a separate snack or consumed in the form of juice.


About | Privacy | Marketing | Cookies | Contact us

All rights reserved © ThisNutrition 2018-2023

Medical Disclaimer: All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Affiliate Disclosure: Please note that each post may contain affiliate and/or referral links, in which I receive a very small commission for referring readers to these companies.