Vegetables and fruits are known to be healthy because they are low in calories and rich in vitamins, minerals and fiber. In particular, some nutritious vegetables have many outstanding health benefits such as fighting infection or reducing the risk of disease. Here are the 10 most nutritious fruits and vegetables you should add to your menu every day.
Spinach (spinach), also known as spinach, leads the list of nutritious fruits and vegetables thanks to its nutritious ingredients. About 30 grams of spinach can provide up to 56% of the body’s daily requirement of vitamin A along with vitamin K. They also contain lots of antioxidants, which help reduce the risk of chronic diseases.
One study also found that dark green vegetables like spinach are rich in beta-carotene and lutein, two antioxidants that can reduce cancer risk. Spinach also helps reduce blood pressure, so it is also good for heart health.
Carrots contain a large amount of vitamin A, namely 128g carrots provide up to 428% of the vitamin A needs for the body. This root also contains beta-carotene, an antioxidant that makes carrot skin orange and has an anti-cancer effect.
One study also demonstrated that one serving of carrots per week could reduce the risk of prostate cancer by 5%. Compared to those who ate carrots at least once a week, those who didn’t eat at all had a three times higher risk of lung cancer .