10 Most Nutrient-Dense Vegetables

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1. Spinach

Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.

2. Carrots

Carrots are especially high in beta carotene, which your body converts into vitamin A.

3. Broccoli

Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.

4. Garlic

Studies show that garlic may help lower triglyceride and cholesterol levels.

5. Brussels sprouts

Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease.

6. Kale

Kale is high in vitamins A, C, and K, as well as antioxidants.

7. Green peas

They also contain plant compounds called saponins, which may have anticancer effects.

8. Swiss chard

Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.

9. Beets

Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.

10. Asparagus

Asparagus is especially high in folate, which may help prevent neural tube irregularities during pregnancy.

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