A nutritionist lists the healthiest vegetables.

Vegetables are a gift from nature. Vegetables provide immune-boosting antioxidants, fibre, B-vitamins, and minerals. Numerous studies have linked increased veggie intake to a lower risk of heart disease, diabetes, and cancer.

Carrots

Carrots include beta-carotene, which your body converts to vitamin A and enhances night vision. Carrots and other carotenoid-rich diets may reduce breast cancer risk. Carrots contain K, C, potassium, and fibre. Raw, shredded, or mixed, enjoy these root veggies.

Broccoli

Broccoli is low in calories and high in vitamins C, A, and K. Broccoli includes the cancer-fighting phytochemical sulforaphane. Broccoli contains vitamins C, K, and A. Raw, grilled, or steaming is healthier than boiling.

Mushrooms

Mushrooms are fungi, but they improve brain, heart health, and illness prevention. Rich in B vitamins, they can replace meat or be grilled, sauteed, or steamed to reduce depression risk.

Kale

Just 12 cup delivers 440 percent of the daily intake of vitamin K. A serving of kale provides 10% of your daily calcium, which is helpful if you're lactose intolerant. Studies show that kale's glucosinolates may help prevent cancer.

Turnips

This root vegetable is low in calories and high in fibre and minerals like calcium, phosphorus, and potassium. Turnips are cheap and neutral-tasting, making them easy to use in many dishes. Roast or mash them to replace potatoes.

Spinach

This versatile green can be eaten raw, sautéed, cooked, or blended into a smoothie to improve your green intake. One cup has your daily requirement of vitamin K, nearly half of your daily vitamin A, and immune-boosting vitamin C.

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