The Best Veggies to Load up on

by Joseph Printer
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Vegetables are extremely good for our bodies, especially when we’re trying to gain muscle mass, stay healthy, and supply our bodies with adequate amounts of vitamins and minerals. Whether they’re fresh or frozen, vegetables can provide us with an efficient amount of nutrients (so long as they’re not canned and flooded in preservatives).

But, what are the best vegetables for our bodies, and why are they the best? Maybe it’s because of the vitamins and minerals they have within them, as stated above. Maybe it’s because of the amount of natural fiber present inside many of them. Maybe it’s because most of them have a low caloric intake. The benefits go on and on.

However, each vegetable has a different combination of benefits. Some may have more vitamins and minerals over others, some may contain more fiber than others, and still some may have less calories when consuming them versus others. Even still, many vegetables have amazing health benefits such as reducing inflammation or staying healthy from disease. But that’s what I’m here to do. I’m here to tell you what vegetables are good to load up on, and why, or what impact, they have on your body. Let’s start in alphabetical order.


Asparagus has an excellent amount of magnesium present within it. Magnesium is better known for its ability to boost energy within the body. But, that’s not all asparagus can do for you. Its heavy amount of vitamins and minerals, including vitamin K, thiamin, selenium, and riboflavin provide great health effects for the body, including the ability to help with proper blood clotting mechanisms. While allowing all of these nutritious elements to enter your body at a low caloric rate, you are benefiting yourself.

Asparagus is a great agent to fend off against infections and diseases. It also aids in helping the liver recover from unhealthy products that enter your body, such as beer and hard alcohol, along with boosting good bacteria in the colon. Roast it, grill it, or steam it; They’re delicious!


broccoli, asparagus, cauliflowerThese little trees hold a massive amount of nutrients and health benefits. If eaten regularly, broccoli can supply the body with a sufficient amount of the mineral known as sulforaphane, which has been known to protect against the dreaded illness cancer. It is known to relieve chronic pain, too.

As a matter of fact, one little cup of broccoli provides the body with over 100% of the necessary vitamin C and vitamin K daily intake. Minerals such as folate and potassium come along with these health benefits. And, quick tip: if you aren’t the biggest fan of orange juice, substitute it with some broccoli; They have the same amount of vitamins and minerals, yet a hell of a lot less sugar. The best way to cook broccoli is to steam it. If you aren’t crazy about the flavor, add it into your next stir-fry or add in a peanut sauce made from scratch.

Brussels Sprouts

The first thought that may, or may not, come to your mind is: yuck! I know, I get it they don’t always taste amazing. However, they’re impeccably easy to cook and they hold health benefits like no other. As a matter of fact, they’re known to carry antioxidants that prevent cells from becoming damaged, whether it is from little to no oxygen reaching the cells, or it is from any type of chronic illness. Brussels sprouts are also known to help in the prevention of colon cancer due to its ability to detoxify the body from alcohol in a healthy way.

Besides these health benefits, brussels sprouts contain a great amount of vitamin A, C, K, and folate. To add to the list, these cute little cabbages have a low caloric intake and have the perfect amount of potassium that your body and cells need to maintain good health. When cooking, avoid boiling them as this leads to a gross kind of smell. Instead, bake them in the oven and add whatever sauce or type of healthy oil you’d like.


Carrots are actually loaded with vitamin A. So much so that one-cup of the vegetable can supply your body with over 400% of the daily recommended dosage. As all the ads suggest, carrots are filled with the mineral known as beta-carotene that acts as an antioxidant fighting against cancer.

Along with these health benefits comes the great supplementation of a variety of vitamin B’s along with vitamins C and K, along with a sufficient amount of potassium. Cook them any which way you’d like.


Kale is a nice super vegetable that has amazing health benefits along with rich antioxidant effects on the body. One single cup of raw kale actually provides the body with a numerous quantity of B vitamins, along with efficient amounts of potassium, iron, and calcium. Vitamin A, C, & K daily intakes are met with one single cup of kale, too.

kale, spinach

Because it has a great number of antioxidant effects, it promotes a healthy heart. In turn, bad cholesterol levels are lowered. This can also potentially help those who have high blood pressure. Believe it or not, the best way to get your cup of kale every day is to make kale chips. All you have to do is bake the leafy greens in the oven and there you go: kale chips. Season them any way you think will taste good, but try to avoid salt.


Spinach, however, is one of the healthiest vegetables to ever grow. The nutrients in spinach are outstanding. One cup daily provides you with more than half of your necessary vitamin A intake and covers your entire daily vitamin K intake while still providing a sufficient amount of vitamin C and folate. Plus, the caloric intake is less than 10 calories per cup, that’s insane!

And, if you’re one to have any chronic illnesses, spinach is the vegetable to eat. With its rich amount of antioxidants, spinach is sure to fight most battles in your body. Decreasing risks of cancer is common when eating spinach on a daily basis. Also, with its great amount of potassium and magnesium, it’s proven to lower blood pressure and in turn, helping with heart health. Steaming is the best way to cook this vegetable, as boiling it will decrease its health effects.


Believe it or not, tomatoes are extremely good for your nutritional intake. Along with its amazing amount of vitamin A & C, and its efficient amount of fiber and potassium, this food contains cancer-fighting properties.

However, each colored tomato can help in different ways. For example, yellow tomatoes are low in caloric intake, green tomatoes have the most vitamin C within them, and orange tomatoes have the most vitamin A within them. The red tomatoes have the most potassium as well as the least amount of sodium. Heating a tomato just a tad will give it the best flavor along with the most beneficial impact on your body.

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