It is very important to know about the vegetables that best suit weight loss when one plans for dieting. Vegetables contain several nutrients that are important for the body to function properly. Vegetables are also low calorie foods which fills one's tummy faster without hindering the fat loss.

1. Broccoli

Broccoli contains zero fat and is made of 60% carbohydrates while the remaining is proteins. It is also rich in vitamins and minerals and has lot of water content. The carbs are complex and are slow releasing and hence it requires lot of time to digest. Moreover when one eats broccoli they will have energy for a long time after every meal.

The minerals and vitamins content include thiamin, vitamin E, riboflavin, pantothenic acid, iron, calcium, magnesium, selenium and phosphorous.




2. Mushrooms

Mushrooms are not only great for pizza toppings but form a good ingredient for soups and salads. They are also prominent in several cuisines varying from East to West. Mushrooms are rich in vitamin D which promotes the absorption of calcium present in pizza cheese. They are also rich in vitamin B which relaxes one's mood and provide lot of energy and helps them focus better. The effect lasts for several hours after eating.
3. Cabbage


Cabbage is rich in fiber which relives constipation. It also contains chlorine and sulfur which helps cleanse stomach's mucous membrane and the intestinal tract. Vitamin C present in it strengthens the immune system. Cabbage also has anti viral and anti bacterial properties which kills germs, viruses and even parasites. Apart from the above, it also contains iron, iodine, Vitamin K and manganese.


4. Brussels Sprouts

These are also similar to cabbage having rich amount of fiber while contributing only 21 calories. Brussels sprouts are low fat foods and are also rich in nutrients and vitamins (A, C, B6, K and thiamin). These sprouts also contain manganese, potassium and folate.

Thus said, cabbages can provoke gas formation. This can be mitigated by using garlic and ginger while cooking cabbages.




Kale is a great source of iron, calcium, sulfur, vitamin A and chlorophyll. It has more beta carotene than what's available in spinach.
List of properties & minerals that kale contains:
·        Cleansing
·        Anti cancer
·        Anti viral properties.
·        Vitamins - B1, B2, B3, B5, B6, C & K
·        Beta carotene
·        Lutein
·        Copper
·        Iron
·        Magnesium
·        Manganese
·        Potassium
·        Selenium
·        Phosphorus
·        Sodium
·        Sulfur
·        Zinc




6. Spinach

Spinach is a popular vegetarian diet food and a good to have one in the weight loss food regime. Spinach is rich in vitamins A, C, K, E, B6, riboflavin, thiamin. It is also packed with various nutrients including folate, iron, calcium, magnesium, potassium, phosphorus, manganese and copper. It is very rich in fibers and also prevents water retention.
7. Collard Greens and Leeks

Collard Greens are low glycemic index food and are rich in amino acids and proteins. Collard Greens contain vitamins A, C, E, K, B6, thiamin & riboflavin and are rich in several other nutrients and minerals including niacin, folate, potassium, manganese and calcium.
Another food that can be included is leeks which form a good substitute for onions. Leeks are widely used in fish pie along with carrots and other vegetables.



8. Cauliflower

Though cauliflower has a slightly higher calorie content compared to the foods discussed so far, it can still be considered as a low calorie food than most other regular foods. Cauliflower also has anti cancer properties. It has good fiber content which makes one feel full and keeps them satisfied for long time after eating.


9. Beans and Carrots

Beans are rich in fibers and proteins and even in their raw form they taste good. Beans are also one among the low fat foods. Similarly carrots also taste good even when consumed raw. They are rich in vitamins A, C & K and also contain several minerals. 



10. Zucchini and Summer Squash

Zucchini and squash contain manganese which aid processing body fats, glucose and carbohydrates. Zucchini can also lower cholesterol levels and they contain phytonutrients which prevent prostate cancer in men. Squash has the property of improving the health of one's eyes, bones and colon.
11. Beets

Beets are great for digestion and they act as kidney cleanser. Beets contain several nutrients and minerals such as potassium, copper, manganese, iron and magnesium.


12. Cucumbers

Cucumbers are very good diet food especially since they are composed of water. It is essential to maintain low calorie food diet in order to lose weight and hence consuming cucumbers for snacks is good to keep hunger pang at rest at the same time adding no calories. One can take cucumber with low fat dips. 

Cucumbers contain moderate amount of vitamins A & C and also contains folate, manganese and potassium.

The above lists down some of the vegetables that best suit weight loss and their benefits. One should definitely revise their current diet plan and make sure they don't miss any vital ones.

Read - Weight loss - what to eat & when to eat

 

 

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