Spinach

Spinach is the top vegetable on the chart. It is regarded as one of the healthiest vegetables due to its outstanding nutritional profile. One cup (approximately 30 grams) of raw spinach provides 56 percent of your daily vitamin A need as well as your complete daily vitamin K requirement while only containing around 7 calories. Spinach is one of the healthiest green leafy veggies. Spinach has 2.9 grams per 100 grams. Protein accounts for 30% of the calories in spinach and contains all of the important amino acids. Furthermore, spinach is high in folate, manganese, magnesium, iron, potassium, calcium, vitamin A, and vitamin C.

Aside from being abundant in protein, spinach has chemicals that may boost the antioxidant capability and decrease inflammation. In one research, 20 athletes who took a spinach supplement for 14 days had less muscle injury. Endothelial function and blood pressure were also examined in the research. Spinach high in nitrates has been shown to boost nitric oxide, improve endothelial function, and reduce blood pressure, all of which can benefit heart health. Regular consumption of spinach decreases the incidence of breast cancer by 44%.