Eating plenty of vegetables may be one of the simplest ways to improve health and well-being.

Kale is a very popular leafy green vegetable products with several health benefits. It provides around 7 caloriesTrusted Source per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol.

Research from 2015Trusted Source, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels.

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.

Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower, fresh garlic, fresh onion, etc. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

around 31 caloriesTrusted Source

the full daily requirement of vitamin K

twice the daily recommended amount of vitamin C

According to the National Cancer InstituteTrusted Source, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

Although tomatoes are technically a fruit products, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:

32 caloriesTrusted Source

427 mg of potassium

24.7 mg of vitamin C

Tomatoes contain lycopene, a powerful antioxidant. ResearchTrusted Source suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer.

How to eat garlic

Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example. There is also dried garlic.

Summary

Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber.

Research consistently shows that people who eat at least 5 servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease.

Enjoy a range of vegetables and fruits like fresh apple and fresh oranges, daily to reap as many health benefits as possible.