7 ach consumption may be beneficial for heart health, as it may lower blood pressure.
pound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate.
SUMMARY:
Sulforaphane is significant in that it has been shown to have a protective effect against cancer.
Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood In one animal study, sulforaphane was pressure. able to reduce the size and number of breast cancer cells while also blocking 2. Carrots tumor growth in mice. Carrots are Written by Rachael Link, MS, RD Eating broccoli may help prevent other packed with vitaVegetables are well-known for being good types of chronic disease, too. min A, providing for your health. Most vegetables are low 428% of the daily A 2010 animal study found that consumin calories but high in vitamins, minerals recommended ing broccoli sprouts could protect the and fiber. value in just one heart from disease-causing oxidative However, some vegetables stand out from cup (128 grams). stress by significantly lowering levels of the rest with additional proven health oxidants. They contain beta-carotene, an antioxibenefits, such as the ability to fight inflamdant that gives carrots their vibrant orIn addition to its ability to prevent disease, mation or reduce the risk of disease. ange color and could help in cancer prebroccoli is also loaded with nutrients. This article takes a look at 14 of the vention. A cup (91 grams) of raw broccoli provides healthiest vegetables and why you should In fact, one study revealed that for each 116% of your daily vitamin K needs, 135% include them in your diet. serving of carrots per week, participants' of the daily vitamin C requirement and a 1. Spinach risk of prostate cancer decreased by 5%. good amount of folate, manganese and potassium. This leafy green Another study showed that eating carrots tops the chart as may reduce the risk of lung cancer in SUMMARY: one of the healthismokers as well. Compared to those who Broccoli is a cruciferous vegetable that est vegetables, ate carrots at least once a week, smokers contains sulforaphane, a compound that thanks to its imwho did not eat carrots had a three times may prevent cancer growth. Eating brocpressive nutrient greater risk of developing lung cancer. coli may also help reduce the risk of profile. Carrots are also high in vitamin C, vitamin chronic disease by protecting against oxiOne cup (30 K and potassium. dative stress. grams) of raw spinach provides 56% of SUMMARY: 4. Garlic your daily vitamin A needs plus your entire Garlic has a long history of use as a medicdaily vitamin K requirement — all for just Carrots are especially high in betacarotene, which can turn into vitamin A in inal plant, with roots 7 calories. the body. Their high antioxidant content tracing all the way Spinach also boasts a great deal of antioximay help reduce the risk of lung and pros- back to ancient China dants, which can help reduce the risk of tate cancer. and Egypt. chronic disease. 3. Broccoli The main active comOne study found that dark green leafy pound in garlic is Broccoli belongs vegetables like spinach are high in betaallicin, a plant compound that is largely carotene and lutein, two types of antioxi- to the cruciferous responsible for garlic's variety of health family of vegetadants that have been associated with a benefits. bles. decreased risk of cancer. Several studies have shown that garlic can In addition, a 2015 study found that spin- It is rich in a sulfur-containing plant com-
