The best vegetables are:

1 - Spinach

This green leafy vegetable is the healthiest vegetable. One cup (30 grams) of raw spinach provides 56 of your daily needs of vitamin A and 7 calories of your daily vitamin K needs.

Spinach is rich in antioxidants and may reduce the risk of chronic diseases as it reduces risk factors such as high blood pressure.

2 - Carrots

Carrots are rich in vitamin A. One cup of carrots (128 grams) can provide 428 of the daily required vitamin A. Carrots are particularly high in beta-carotene, which is converted into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.

3. Broccoli

Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that can prevent the growth of cancer. Eating broccoli may also help reduce the risk of chronic disease and prevent oxidative stress.

One cup (91 grams) of raw broccoli provides 116 of the daily value of vitamin K, 135 of the daily value of vitamin C, and significant amounts of folate, manganese, and potassium.

4. Garlic

Garlic has a long history as a medicinal plant, with roots dating back to ancient China and Egypt. Research shows that garlic can help lower triglyceride levels in the blood. Some studies have also found that it can lower blood sugar levels and may have anti-cancer effects, although more research is needed.

5. Brussels sprouts

Brussels sprouts are rich in nutrients. Each serving contains a host of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium.

Brussels sprouts contain an antioxidant called kaempferol, which may protect cells from oxidative damage and prevent chronic disease. They can also help enhance detoxification in the body.

6. Kale

Like other leafy green vegetables, kale is known for its health-promoting qualities, including its nutrient density and antioxidant content. One cup (67 grams) of raw kale contains significant amounts of B vitamins, potassium, calcium and copper.

Kale is rich in vitamins A, C, K and antioxidants. Research shows that drinking kale juice can lower blood pressure and LDL cholesterol while increasing HDL cholesterol.

7. Peas

Peas are considered a starchy vegetable. This means they contain more carbohydrates and calories than non-starchy vegetables, which can affect blood sugar levels when eaten in large amounts. Green beans are very nutritious.

One cup (160 grams) of cooked green beans contains 9 grams of fiber, 9 grams of protein, vitamins A, C, K, riboflavin, thiamine, niacin, and folate.

Green beans contain high amounts of fiber, which helps promote digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.

8. Swiss Chard

Swiss chard is low in calories but rich in many essential vitamins and minerals. One cup (36 grams) contains only 7 calories, but contains 1 gram of fiber, 1 gram of protein, and large amounts of vitamins A, C, K, manganese and magnesium.

Some research suggests that Swiss chard may protect against the negative effects of diabetes and may lower blood sugar levels.

9. Ginger

Ginger is used as a spice in everything from vegetables to desserts. Historically, ginger has also been used as a natural remedy for motion sickness. Studies show that ginger can reduce nausea and relieve inflammation. Ginger supplements can also help lower blood sugar.

10. Asparagus

This spring vegetable is packed with vitamins and minerals, making it a great addition to any diet.

One-half cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides significant amounts of selenium, vitamin K, thiamine and riboflavin.