5 VEGETABLES THAT GIVES YOU MAXIMUM NUTRITIONAL FOR A HEALTHY LIVING! Having vegetables in our everyday meal is the key to healthy leaving!Facts-

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Having vegetables in our everyday meal is the key to healthy leaving!

Facts– Do you know that;

  • Mushrooms have their own immune system?
  • It took a ruling by the Supreme Court in 1893 to make the tomato a vegetable?
  • In the United States, more tomatoes are consumed than any other single fruit or vegetable?
  • Corn is a member of the grass family?
  • Potatoes were the first food to be grown in space?

Vegetables are very vital in our meals as they contain various nutritional values that will always have great impact on our health.

What we eat goes a long way to shape our health. It is very important that one must be mindful of what he eats in order to maintain a healthy life.

In this article, we have made a list of vegetables that should be taken regularly for the sake of their nutritional values in our body system. They include:


    Spinach (Spinacia oleracea) is an edible flowering plant in the family Amaranthaceae native to central and western Asia. Its leaves are eaten as a vegetable. Research shows that the dark green leaves of spinach are high in chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts.


Spinach is remarked for its nutritional qualities and it is regarded as plant with the ability to restore energy, increase vitality and improve the quality of blood in the body system. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. However vegetarians, those who experience iron-deficiency anemia and those who are pregnant are encouraged to include green leafy vegetables such as spinach as part of a balanced diet.

Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world thus Spinach adores being paired with nutmeg, garlic and really is most versatile with dairy, fish and meat. More about spinach.


    Cabbage is a leafy green or purple biennial plant, grown as an annual vegetable crop for its dense-leaved heads. Cabbage heads generally range from 0.5 to 4 kilograms (1 to 9 lb), and can be green, purple and white.


Did you know that the inexpensive, humble and widely used cabbage can practically work miracles? Cabbage is a leafy vegetable of Brassica family, round or oval in shape and it consists of soft, light green or whitish inner leaves covered with harder and dark green outer leaves.

The health benefits of cabbage include frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.

Also Read: Heart Disease- Symptoms, Causes, Treatments and Diets!

Cabbage is very reach in fiber which is the main benefit of roughages and it helps to retain water and to maintain bulkiness of the food as it moves down the bowel.

According to the USDA National Nutrient Database, one half cup of shredded cabbage (75 grams) contains:

  • 17 calories
  • 4 grams of carbohydrate (including 1 gram of fiber and 2 grams of sugar)
  • 1 gram of protein

Eating a half-cup of cooked cabbage would provide 30-35 percent of daily vitamin C needs. It also provides:

  • 5 micrograms of vitamin K
  • 11 milligrams of magnesium
  • 22 micrograms of foliate, Plus lesser amounts of vitamin B-6, calcium, potassium and thiamin.

More about Cabbage here


    Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, Bok Choy, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories.


If you are trying to eat healthier, cruciferous vegetables like broccoli should be at the very top of your grocery list.

It’s important to note that broccoli is best when eaten raw, because cooking and processing destroys some of its antioxidants. It has twice the vitamin C of an orange, almost as much calcium as whole milk (with a better rate of absorption), and contains anti-cancer and anti-viral properties with its selenium content.

Broccoli Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw

 Amt. Per
% Daily
Calories from Fat3
Total Fat0 g1%
Saturated Fat0 g0%
Trans Fat
Cholesterol0 mg0%
Sodium27 mg1%
Total Carbohydrates5 g2%
Dietary Fiber0 g0%
Sugar0 g
Protein3 g
Vitamin A 60%Vitamin C155%
Calcium 5%Iron5%

Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content and it has low content of carbohydrates, protein, fat, and dietary fiber. Broccoli here.


    The tomato is the edible fruit of Solanum lycopersicum, commonly known as a tomato plant, which belongs to the nightshade family, While tomatoes are botanically berry-type fruits, they are considered culinary vegetables, being ingredients of savory meals.


Tomatoes are widely known for their outstanding antioxidant content, including, of course, their oftentimes-rich concentration of lycopene. Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health.

No body system has a greater need for antioxidant protection than the cardiovascular system. Reduced risk of heart disease is an area of health benefits in which tomatoes truly excel. There are two basic lines of research that have repeatedly linked tomatoes to heart health. The first line of research involves antioxidant support, and the second line of research involves regulation of fats in the bloodstream.

Protect yourself today from a heart disease by consuming more tomatoes!


    Mushrooms have the happy gift of making the foods around them taste better, while adding only very modest quantities of fat, calories or carbohydrates. Beyond that mushrooms are considered to have a number of health benefits, though the evidence for some claims is stronger than for others.


Mushrooms are a good source of both insoluble chitin and soluble beta glucans, each a form of fiber which has a role to play in human health.

White button mushrooms, commonly found in grocery stores and salad bars and demonstrated an ability to suppress markers of recurrent prostate cancer in a study published in oncology journal Cancer in 2015.

Many varieties of mushrooms contain good-for-your-bladder selenium and, like us, they produce vitamin D when exposed to sunlight. Oyster mushrooms are a good source or iron.

Mushrooms are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates2. B vitamins also play an important role in the nervous system.

  • Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system.
  • Riboflavin helps maintain healthy red blood cells.
  • Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly.

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    Hello Bethann, I was expecting a feedback from you regards my last reply.

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    I like this internet site because so much useful stuff on here : D.

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    Where in Nigeria will one find all this things u have listed. Please u people should relate what is applicable to us here in Nigeria. Thank u.

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      Hello! Good day and thanks for your comment. The vegetables listed in the article can be gotten in your local stores or superstores like Shop Rite. The vegetables listed were Broccoli, Cabbage, Spinach which can be planted locally, Tomatoes and mushrooms. Please Try including vegetables in your meals, they add more value to your health.Thanks for being in touch, Please share our articles!