Spinach alone contains at least 13 different flavonoid compounds that have both antioxidant and anti-cancer properties
By Grace Cherian
1. Cruciferous Healthiest Vegetables
Broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy are examples of the powerhouse, cancer-fighting cruciferous healthiest vegetables.
These healthiest vegetables contain components that may help regulate a system of cancer-fighting enzymes in your body, while helping to stop the growth of cancer cells.
Fortunately, when it comes to cruciferous healthiest vegetables there’s a variety to suit virtually everyone’s taste. For best results, try to include a variety of the following cruciferous healthiest vegetables in your family’s diet:
• Brussels sprouts
• Collard greens
• Mustard greens
2. Green Leafy Healthiest Vegetables
Spinach, Swiss chard, romaine lettuce and other leafy greens are a second healthiest vegetables category that should make a regular appearance on your dinner (or lunch) plate.
For starters, these veggies contain lots of the B-complex vitamins, which are needed to make serotonin, a mood-boosting chemical. They are also loaded with antioxidants.
Spinach alone contains at least 13 different flavonoid compounds that have both antioxidant and anti-cancer properties.5 Romaine lettuce, meanwhile, is rich in vitamin C and beta-carotene that work together to prevent the oxidation of cholesterol, a process that can lead to heart attack or stroke.
3. Onions, Garlics and Leeks
These members of the Allium family of healthiest vegetables have a pungent odour for a very good reason. The sulphur-containing compounds, including allicin and diallyl disulphide (DADS), that give onions and garlic their characteristic odours are also very beneficial for your heart.
These healthiest vegetables compounds help to relax and enlarge blood vessels, which lowers blood pressure and improves blood flow. Regularly eating garlic has also been found to benefit blood pressure, triglyceride levels, and cholesterol levels.
Avocados have gotten a bad reputation because of their relatively high fat content, but remember that not all fat is bad for you. Avocados are rich in oleic acid, a monounsaturated fat that may help lower your bad “LDL” cholesterol, raise your good “HDL” cholesterol and offer protection against breast cancer.
Though not technically a healthiest vegetables (mushrooms are a fungus), mushrooms deserve a spot on this functional foods list because they are excellent sources of protein, fibre, vitamin C, B vitamins, calcium, antioxidants and minerals. They also offer medicinal properties that lower your risk of cancer, reduce inflammation, boost immune function and support your body’s detoxification processes.
6. Sweet Potatoes
Unlike white potatoes, which can cause spikes to your blood sugar level, sweet potatoes actually help stabilize blood sugar levels and even lower insulin resistance. For this reason they’re often referred to as an “anti-diabetic” healthiest vegetables.
Sweet potatoes are also loaded anti-inflammatory properties, making them useful for inflammatory conditions, such as asthma, osteoarthritis and rheumatoid arthritis. These healthiest vegetables even contain unique root storage proteins that have potent antioxidant effects, which likely add to their healing potential.