7 Most healthy vegetables in the world

Do you want to live longer? Eat three servings of vegetables a day. Such advice is given by American scientists. Together with a group of greenhouse enterprises “Vegetable Valley” we find out which ingredients will make your salad the most healthy and how to get vitamins all year round.


Carrots are known for their high beta-carotene content. It is involved in the synthesis of vitamin A in the body. This substance affects hair, nails and skin. Its deficiency can impair vision at nightfall. Pregnant women need beta-carotene for proper fetal development. Vitamin A is fat-soluble, so eating carrots is best with vegetable oil. Carrots are also rich in vitamins C, PP, E, magnesium and zinc. Scientists at the University of Nukasled in a mouse study have proven that daily consumption of carrots reduces the risk of cancer by a factor of three.

How to choose. Look out for small bright orange and hard vegetables – these carrots contain as much nutrients as possible.


Unloved by most children, the green vegetable is an excellent growth and development aid: broccoli is rich in calcium and potassium. They make the bones strong and the heart and blood vessels healthy. So feel free to tell the kid it’s a superhero food. For adults, the main advantage of broccoli is different – it reduces cholesterol due to high fiber content. It also has a beneficial effect on the intestines and helps improve complexion. And folates in its composition are useful for women planning a pregnancy.

It’s a good choice. The “right” broccoli cabbage has a dark green inflorescence, and the stem is thin.


Tomatoes are a natural pressure stabilizer due to their high potassium content and low sodium level. This proportion of elements, according to a study by physicians from Atlanta, helps reduce the likelihood of cardiovascular disease. This is only true if you eat tomatoes without salt. Tomatoes do not increase blood glucose levels, so they are recommended for diabetes. Also, tomatoes contain large amounts of collagen, which prevents early aging. The cellulose in these vegetables stimulates intestinal function and acts as a mild natural laxative.

How to choose. Tomatoes are one of the ten products that accumulates a lot of nitrates. Therefore, it is important not only to look at the appearance of fruits, but also to know the conditions under which they grew. It is especially difficult to find natural and delicious tomatoes in winter. In greenhouses of the fifth generation of “Vegetable Valley” group of companies the system of drip irrigation with artesian water, modern “mineral wool” instead of earth – to saturate the fruits with useful substances – and the right climate control is used. These conditions help grow delicious and healthy tomatoes at any time of year – without chemistry.

Sweet pepper

Among the vegetables, pepper is a leader in vitamin C content. Ascorbic acid helps absorb iron, which is also abundant in pepper. Vegetables are also rich in vitamins of group B, they affect the mood and condition of hair and nails.

How to choose. Season of pepper ripening – the end of summer, then you can buy the most natural and healthy fruits. The pepper should be heavy, the skin smooth, shiny, without stains, and the stem green and not dry. To get all the vitamins in winter, peppers can be frozen – all the nutrients are preserved.


Cabbage in large quantities contains diindolymethane, a substance that protects the body even from lethal doses of radiation. This property may help cancer patients in the near future to preserve red and white blood cells in radiation therapy. Cabbage also contains huge amounts of vitamin K – it is essential for normal blood coagulation and calcium synthesis.

How to choose. Juicy cabbage is heavy, with dense leaves, it does not get squeezed if you push it. It shouldn’t have stains or darkening on it.


Eggplants contain vitamin C, potassium and fibre, all of which help the heart function. According to experimental results, eggplants significantly reduce blood bad cholesterol levels and regulate weight. The skin contains antioxidants – they affect brain function and improve memory.

How to choose. The skin of a ripe and delicious eggplant is perfectly smooth and shiny, the vegetable is elastic and dense to the touch, and the stem is fresh and green.


Zucchini is an indispensable vegetable for men’s health. Beta-carotene, vitamin C and lutein contained in its pulp help reduce the risk of prostate cancer. Phytonutrients in courgettes prevent the increase in prostate caused by excess testosterone. Courgettes also help those who want to get rid of excess weight: at high nutritional value, they contain only 17 calories per 100 grams.

How to choose. The maximum benefit can be obtained from courgettes collected between May and July. They retain their properties perfectly when frosting. The most delicious are medium sized courgettes with a thin skin.