Top 10 Must have Vegetables for Everyone

Vegetables balance everything although the majority of people don’t like its taste. Hence, among all the vegetables that can be found in our own backyard, being sold in the market, and anywhere, here are the 10 must-have vegetables that must be included in your list.

Part of a balanced diet, which is also included in a food pyramid, is to keep enough percentage of it in lowering blood pressure, fighting cardiovascular diseases, boosting metabolism, and avoiding other diseases that can be prevented if veggies are always present in the food that we take regularly.

Top 10 must have Vegetables

1. Lettuce:


It is part of the leafy green vegetables which has a bland taste. It is commonly found in most of the burgers and sandwiches while taking snacks, and even a regular meal. It is also mixed in most of the salad mixes. It can be eaten cooked or raw. It has properties that could prevent diseases. It is rich with phytonutrients, beta-carotene, Zeaxanthin, vitamin K, Folates, minerals, and Vitamin C.

2. Spinach:

Image result for Spinach

It is the powerful food of the legendary cartoon character, Popeye which contains Vitamins A and C aside from the 20 calories per serving. Just like lettuce, it can be eaten cooked or raw.

It could be mixed in all kinds of salad. It is good for digestion because of the 20% dietary fiber that it has which is good in lowering blood sugar, and pressure. It has antioxidants, Vitamin A, Anti-inflammatory, Vitamin E and Vitamin K.

3. Squash:


It is a good source of beta-carotene, Vitamin C, fiber, potassium, and magnesium. In fact,  there is a specific type of squash that could also prevent birth defects like the winter squash, and could treat various types of diseases like asthma, arthritis, and other cardiovascular diseases.

4. Sweet Potatoes:

Sweet Potatoes

Aside from the fact that this is inexpensive, not unless price triggers that would affect the market price of the primary products, nonetheless, it’s available anywhere you go, and it’s naturally delicious.

The primary health benefits that it could give to individuals are its Vitamin B6 that avoids degenerative diseases; second, it has Vitamin C that fights colds and flu. It also has Vitamin D to strengthen the immune system, Iron for sufficient energy, and magnesium which decreases stress and anxiety.

5. Allium Foods:

Allium Foods

In this group, you could find onion, garlic, scallions, leeks, and shallots. This group is known for its antibiotic properties that boost immunity, reduce infection, and inflammation. They could be eaten raw, mixed with your favorite meal and of course known for flavoring.

6. Eggplant:


Among all the vegetables which are included on this list, eggplant is the only veggie that has a property that protects the brain from any damage. It is all because of antioxidants called nasunin. It is also loaded with potassium and fiber which prevents dementia and any risk of stroke.

7. Bell Peppers:

Bell Peppers

It is packed with folic acid and lycopene which is good for the heart. Bell Peppers are best in avoiding any risk of cancer in bladder, colon, lung, and pancreas. It is also found mixed in a salad. They are also good sources of potassium, Vitamins A, B, C, and K, manganese, and fiber.

8. Carrots:


It is commonly eaten raw, combined as well in a salad, but could also be cooked along with other meals. It is known for its carotenoids and Vitamin A which are a good defense against cancer forming symptoms, and good for the eyesight. It has a high level of folate, Vitamin B, C, and K, potassium, and magnesium.

9. Broccoli:

Image result for Broccoli

It is known as cruciferous veggie because of the high amount of antioxidants which are good in fighting rectal, lung, and stomach cancers. It is also rich in folate, beta-carotene, and Vitamin C. It contains phytonutrients and enzymes that avoid heart diseases.

10. Tomatoes:


This is one of the kids’ favorites among all the vegetables being served to them. It is always partnered with any burger and sandwiches along with lettuce, and meat. It is known for its strong source of lycopene which is good for the heart, fights all forms of cancer, and it neutralizes free radicals that the body has.

So these are the 10 Must-have Vegetables which you have to prepare for your healthy life.

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