The 4 Best Vegetables You Must Eat

Want to know the best eight vegetables and fruits?
Is it a good decision?
Yes, it's a better decision for our healthy lives.

In this article, you will learn about healthy vegetables and fruits.

Basically, there are many types of vegetables and fruits, and these vegetables and fruits are very healthy for us. Divide the top 8 vegetables and fruits into 5 pairs. [Top 4 vegetables and top 4 fruits]

Let's get started.
Top 4 vegetables:
1- Watercress

Watercress is a dark green leafy vegetable found near natural hot springs. It contains more vitamin C than some fruits and vegetables. Watercress is one of the most nutritious vegetables. Just 100 grams of leaves provides 72% of your daily recommended intake of vitamin C. Cross is also a good source of antioxidants such as vitamin A, vitamin K, flavonoids, carotenes, lutein, and zeaxanthin. Therefore, it is also rich in B vitamins such as riboflavin, niacin, vitamin B-6, thiamine, and pantothenic acid, which are essential for optimizing the metabolic functions of cells.
2- Cabbage

Cabbage, also called Chinese cabbage, is one of the most popular collard greens in mainland China. It is rich in many antioxidant botanicals, including carton, thiocyanate, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanate. Cabbage is a very good source of vitamin C, and just 100g of fresh Chinese cabbage can cover about 45% of your daily requirement of this vitamin. Regular consumption of vitamin C-rich foods helps develop the body's resistance to infectious pathogens and scavenges harmful inflammatory free radicals.
3- Chard

Swiss chard is a leafy green vegetable from the same family as beets and spinach. Its leaves are an excellent source of antioxidant vitamins, such as vitamin C. Raw leaves contain about 33% of the recommended amount per 100 grams. Therefore, it is one of the good vegetable sources of vitamin K. It's also rich in omega-3 fatty acids, making it one of the better plant sources of vitamin K. Antioxidants such as vitamin A, flavonoids, B-carotene, lutein, and zeaxanthin.

See also: Benefits of Black Coffee 

It is also rich in minerals such as copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
4- Spinach

Spinach is an excellent source of vitamin K, vitamin A, manganese, magnesium, iron, copper, vitamin B-2, vitamin B-6, vitamin C, and more.

It is a very good source of fiber, phosphorus, vitamin B-1, zinc, protein, and choline. Additionally, spinach is a good source of omega-3 fatty acids, niacin, pantothenic acid, and selenium.
Top 4 fruits:
1- Kiwifruit.

Kiwi is one of the most nutritious fruits, with a low glycemic index. The glycemic index ranks carbohydrates in foods based on how they affect glucose levels. Kiwi varieties range from 47 to 58 and are high in fiber and low in carbohydrates. This helps control blood sugar levels and lowers cholesterol levels. Kiwis are an excellent source of many important vitamins and minerals, including vitamin A, vitamin C, vitamin E, fiber, potassium, and high percentages of beta-carotene. This protects us from free radicals and improves our overall health.

Kiwi also contains inositol, an enzyme that helps control blood sugar levels. Therefore, incorporating kiwi into a diabetic diet is definitely a good way to regulate blood sugar and energy levels. 2:

Pears are rich in fiber, so they are one of the best fruits for people with type 2 diabetes. (If you don't know what type 2 diabetes is, read here.) It's also low in carbohydrates and calories, with a glycemic index of 38.

A medium-sized pear contains 6 grams of fiber, only 100 calories, and only 26 grams of carbohydrates. Balancing your carbohydrates with high-fiber fruits, such as pears, reduces the rate of glucose absorption. Therefore, blood sugar levels do not rise much. The sweet taste of pears can help diabetics satisfy their sweet food cravings without losing control of their disease. Therefore, if you want something sweet, you can eat small or medium-sized pears.

See also vegetables and fruits. 
3- Orange

Oranges are a popular fruit because of their natural sweetness and many health benefits. It is low in calories and rich in fiber, vitamin C, folate, and potassium. Despite the sugar content, Oranges have a low glycemic index, ranging from 31 to 51.

The low glycemic index is explained by the fact that oranges are rich in polyphenols and fiber, which moderate the rise in blood sugar levels.

Therefore, including oranges in your daily diet will not only satisfy your sweet cravings, but it will also help control diabetes and blood sugar levels. 4- Strawberry

It is considered one of the best superfoods for a diabetic diet because it is low in vitamins, antioxidants, fiber, and sugar. Some studies have shown that eating at least 2.3 servings of strawberries per week reduces the risk of type 2 diabetes. Strawberries are rich in vitamin C and fiber, low in carbohydrates, and have a low glycemic index of 40.

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