Top 5 healthiest vegetables that should be part of your diet

 We must consume a balanced and nutrient-rich diet in order to maintain our health and prevent health problems. A healthy diet must include vegetables since they are an excellent source of vitamins, minerals, fibre, and antioxidants.

Unfortunately, there are countless options to choose from, and many of them lack even nutritional data. So how can you identify the healthiest vegetables? We have compiled the best advice from dietitians and reliable health information sources for you in order to help.

The top 5 healthiest veggies, as determined by numerous experts and health websites, are listed below.

The reason this is the finest vegetable, per Healthline, is because it only has 7 calories per cup (30 g) of raw spinach while still delivering 16% of the Daily Value (DV) for vitamin A and 120% of the DV for vitamin K.

The antioxidants in spinach may help reduce your risk of disease. One study found that the dark leafy greens spinach and other are especially abundant in beta-carotene and lutein, two antioxidants related to a lower risk of cancer. According to an additional study cited by the publication, spinach may assist in lowering blood pressure, which is beneficial for the heart.

According to Medical News Today, "it also supplies an adult's full daily requirement of vitamin K."

PureWow claims that "Popeye was onto something."

Watercress leads the list of vegetables with the most nutrients per calorie, according to SciTechDaily. More of the vitamin C in this leafy green will stay in your system if you eat it uncooked. Together with vitamin C, watercress is a good source of beta-carotene, an antioxidant and anti-inflammatory that is a precursor to vitamin A, as well as vitamin K, which is essential for blood clotting and bone density.

Far more intriguing are the watercress's antioxidants. One study found that the antioxidants in watercress protect DNA, the genetic substance of the cell, from deterioration.

Watercress is ranked as the top fruit and vegetable on the Centers for Disease Control and Prevention's Powerhouse Fruits and Vegetables List with a nutritious density score of 100/100.