Vegetables are low-calorie, and rich in various minerals and vitamins, but there is a group of them that is distinguished from others because of its many characteristics and benefits, know it now.

1- Spinach
It is a green leafy vegetable, which is distinguished in:

One cup of spinach, that is 30 grams of it, provides you with 56% of the daily ration of vitamin A
One cup of spinach provides you with a daily full ration of vitamin K
One cup contains only 7 calories.
Spinach also contains powerful antioxidants, which help reduce the risk of chronic diseases and cancer.
How to add spinach with food?
Spinach leaves can be used for salads and juices. Cooked spinach also has great health benefits and is a great addition to pasta dishes and soups.

2- Garlic
Garlic has long been used in cooking and for medicinal purposes. As each garlic clove contains only 4 calories, and it also contains low amounts of vitamins and minerals.
Garlic is a natural antibiotic, as the compound found in garlic, which is called diallyl sulfide, is highly effective against bacteria, according to a 2012 laboratory study.
Where various scientific studies have found that garlic works on:
Regulate blood sugar levels
Promote heart health
Lower bad cholesterol and triglyceride levels
Protection from cancer, especially liver cancer.

3- Cabbage
As one of the green leafy vegetables, it has all the benefits that these vegetables offer.

But what distinguishes kale cabbage?

One cup of it, i.e. 67 grams, contains a high amount of the vitamin B group, potassium, calcium and copper.
One cup of fried cabbage provides you with a full daily ration of vitamin A, C and K
Eating wrinkled cabbage promotes heart health due to the antioxidants it contains.
Curly cabbage helps reduce bad cholesterol and high blood pressure.
How to add cabbage with food?
Small cabbage leaves are used in pasta dishes and also with cabbage chips and cabbage juice

4- The Carrot
Carrot is a rich source of vitamin A, vitamin K, vitamin C, and potassium, and also contains beta-carotene, which is one of the antioxidants that may help prevent cancer, as a study showed that eating carrots weekly reduces the risk of prostate cancer by 5%, Another study showed that eating carrots may reduce the risk of lung cancer in smokers

5- Sweet potato
Sweet potato is a root vegetable that contains 103 calories and 0.17 grams of fat per medium sized pill

It also contains:

Much more than the daily needs of adults with vitamin A.
25 percent of the daily requirement for vitamins C and B6.
12 percent of the daily needs for potassium.
Beta-carotene, which helps improve eye health and fights.
Sweet potatoes may benefit people with diabetes. As it reduces blood sugar and contains high amounts of fiber, and also helps in regulating blood sugar.

How to add sweet potatoes to food?
Sweet potato can be baked while preserving its skin and served with a protein source, such as fish or tofu.

6- Broccoli
Broccoli is considered a healthy cruciferous vegetable, as one cup of chopped and boiled broccoli contains 55 calories, it also covers the full recommended daily amount of vitamin K, and twice the daily recommended amount of vitamin C, and eating a good amount of cruciferous vegetables may reduce The risk of developing cancer, as it contains sulforaphan, which reduces the size and number of cancer cells in the breast, and prevents the growth of tumors.

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