A nutrition expert has highlighted several vegetables that people should include in their diet—even if they are not their favorites—due to their powerful health benefits.
According to Dr. Deborah Lee, many people tend to choose fast food over vegetables, but avoiding certain nutrient-rich foods can negatively affect overall health.
Brussels sprouts are among the most recommended vegetables. They are rich in antioxidants that help reduce oxidative stress in the body and lower the risk of chronic diseases such as diabetes and dementia. They also contain glucosinolates, compounds believed to reduce the risk of colorectal cancer. Experts recommend consuming about 80 grams of Brussels sprouts 2–3 times per week. However, people taking blood-thinning medications should be cautious due to the vitamin K content.
Spinach is another highly beneficial vegetable. It is packed with vitamins A and C, as well as iron, magnesium, potassium, lutein, and antioxidants. These nutrients support vision, brain function, memory, and strengthen the immune system. Spinach is also high in fiber, helping regulate appetite and maintain a feeling of fullness. It is also recommended to consume it 2–3 times per week.
Eggplant may not be popular with everyone, but proper preparation can improve its taste and unlock its benefits. Soaking sliced eggplant in salted water for about 30 minutes can reduce bitterness. Eggplant contains anthocyanins—powerful antioxidants with anti-cancer properties. It can help lower cholesterol, reduce inflammation, stabilize blood pressure, and decrease the risk of cardiovascular diseases.
For noticeable health benefits, and in the absence of gastrointestinal or kidney conditions or allergies, experts recommend consuming around 80 grams of vegetables daily as part of a balanced diet.
