Healthy Food

Top 10 Plants That Are High On Nutritional Value

Top 10 Plants That Are High On Nutritional Value October 31, 2017

Unprocessed and freshly picked fruits and vegetables, nuts and seeds are plants that have high nutritional value. Let us have a check on these highly nutritional plants.

Nutritional Value of Plants:

Here is a list of plant products which are high on nutrition quotient:

1. Olives:

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  • Olives have not just high nutritional value but many medicinal properties. When olives are consumed in moderate amount they work wonders on your health. They consist of healthy fat and it’s important to consume small quantities of the same.
  • Olive oil helps in the reduction of some very aggressive breast cancer genes.
  • Phytosterols is found in olives in abundance. It is known to reduce the risk of heart diseases.
  • Olive oil is filled with omega-6 fatty acids which is a natural and healthy replacement to other ordinary cooking oils.

2. Beans:

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  • Make way for beans in your diet if you want to shift to a diet that is rich in fiber.
  • Every variety of beans is blessed with loads of protein, fiber, folate, iron and vitamin B1 to name a few.
  • It contains copious amounts of omega-2 and omega-6 fatty acids.
  • Adzuki beans are rich in manganese and folate.
  • Black beans are a rich source of protein and also contain amino acids and folates.
  • French beans are not only filled with protein but are also very rich in omega-3 fatty acids and fiber.
  • Kidney beans have lots of protein, folate and iron.
  • Lima beans are rich in potassium and manganese elements.

3. Fibrous Vegetables:

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  • Fibrous plants such as mustard greens, turnip greens, collard greens, cauliflower, Swiss chard, broccoli, lettuce, fennel, celery, spinach, eggplant and beans are rich in fiber that aid digestion.
  • Celery is rich in vitamin K and is also blessed with oodles of minerals and vitamins. Celery also has a high percentage of water content in it.
  • Compounds which keep cholesterol in check and are effective in prevention of cancers are found in celery. It is extremely beneficial in reduction of blood pressure as it relaxes the artery muscles.

4. Starchy Vegetables:

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  • Root of vegetables like turnips, swedes, pumpkin, potatoes, sweet potatoes, peas, parsnips, beans, beets and carrots are starchy vegetables.
  • Despite being less starchy, carrots have high nutritional value. They are packed with vitamin A.
  • Starchy vegetables are provider of high doses of fiber. They also contain small doses of vitamin K and C and are laced with potassium.
  • Phytochemicals present in starchy vegetables are effective antioxidants which fight inflammatory diseases and cancer.
  • Moderation is the key in consuming starchy vegetables, especially when considering losing weight. For a balanced diet, one should always consume a lot of green leafy vegetables, fibrous food and fewer amounts of starchy vegetables.

5. Lettuce:

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  • Here is another nutritional plant that comes in different colors. The multi-colored or dark green variant is rich in phytochemicals.
  • The paler varieties have lesser nutritional value.

6. Almonds:

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  • Almonds are filled with vitamin E, manganese, copper, B12 and tryptophan.
  • Lower LDL cholesterol can be achieved by consumption of almonds. This reduces the risk of contracting heart diseases.
  • Post meal sugar levels in blood can also be reduced by the regular intake of almonds.

7. Spinach:

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  • Spinach is loaded with vitamin A, vitamin K, folate, magnesium, manganese, vitamin C, iron, vitamin B2, potassium , calcium, tryptophan, vitamin B6 and vitamin E just to name a few.
  • It is also rich in protein and is considered the best weight loss food.
  • No wonder famous cartoon character ‘Popeye’ is known to thrive on consuming spinach for energy!

8. Broccoli:

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  • Broccoli is rich in a host of vitamins – vitamin A, K, C fibre, tryptophan, manganese, B6, folate and B2 to name a few. This vegetable has anti-inflammatory, anti-cancer and anti-oxidant properties.
  • Consuming broccoli leads to detoxification of body. Broccoli boosts antioxidant content when cooked mildly. It is filled with high quality protein and acts as an efficient enabler of weight loss.
  • Some vitamin supplements and whole food supplements have broccoli extracts in it.

9. Berries:

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  • Berries are a rich source of manganese, vitamin C, iodine, fiber, vitamin B complex, folate, omega-3 fatty acids, potassium, vitamin K etc.
  • Conditions like cardiovascular disease and arthritis have been known to be cured by consuming berries.

10. Oats:

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  • Least processed oats are steel-cut oats that’s said to be very beneficial to health. They are enriched with tryptophan, manganese, phosphorous, selenium, fiber, vitamin B1 and magnesium. They are also a source of good quality protein. They contain beta-glucan that aids in lowering cholesterol.
  • Oats also help in regulating blood sugar levels and improve immune reaction to infections caused by bacteria.

Now that you know about these very healthy food options by the nutritional value of plants, we’re sure you’ll try them out for yourself and see the difference. Do let us know in the comments here.

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