Kale, spinach, corn, onion, and beet

Top 5 Best Veggies to Eat

Kale: Big surprise I know. There are about 33 calories in one cup of chopped kale. This serving contains 133% of your daily vitamin A, and 134% of vitamin C. Vitamin C can reduce the risk of heart disease by lowering bad cholesterol.

Spinach: Every kid’s favorite vegetable. There are only 7 calories per cup (30 grams) of spinach, but these calories are packed with 14% of your daily vitamin C needs and 56% of your vitamin A requirements. Spinach contains carotenoids—antioxidants which can lower your risk of macular degeneration and keep your eyes healthy. 

Beets: Not really America’s favorite veggie, but still relevant. Beets are 59 calories for a 1 cup (136 gram) serving. Each serving contains 12% (442 mg) of your potassium and 15% (3.8) of your daily fiber. In addition to this, they contain antioxidants that can protect one’s eyes and fight against cancer. 

Corn: America’s favorite cookout veggie. While one cup of corn contains 606 calories, this comes with many benefits, which include 32% (16g) of protein, 25% of iron, 50% of vitamin B-6, and 52% of magnesium. 

Onions: Everyone’s favorite topping to a burger. For every cup of chopped onions, there are 64 calories, along with 10% of your daily fiber and Vitamin B-6. In addition, they provide 19% of your daily Vitamin C. Onions help to protect against prostate and lung cancer. For best results, eat them raw. 



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