Vegetables - we should all include in our diet

The 15 veggies listed below are a great source of 17 key nutrients, from Vitamin A to zinc, to keep your body and mind active. So here we go.

#1: Watercress for a better body
Watercress is high in Vitamins A, B6, C, and K, and even in protein, calcium, and potassium. That is why it tops the list of powerhouse vegetables and has been known to aid the excrement of carcinogens from the human body. You can use watercress in a salad with some radicchio and a honey-mustard vinaigrette. Yum!

#2: Chinese cabbage for its anti-cancer properties
Chinese cabbage is said to have nutrients that can prevent precancerous cells from turning cancerous. This vegetable is great when stir-fried or used in Chinese cooking. Serve it sauteed with some Szechuan noodles and watch your family ask for a second helping.

#3: Chard for a sunny demeanor
Feeling blue lately? You probably haven't had your daily dose of chard. Chard is packed with magnesium, the deficiency of which is associated with clinical depression. That is why chard is a great option to have when you're feeling a bit under the weather. Stir fry it in some olive oil, put salt and pepper, and you're good to go.

#4 Beet greens for a brainy boost
Sure you know that beets are good for you, but did you ever think to focus on the green part instead of just the red bulb? The veggie has some of the most beneficial nutrients in its green stem and contains more Vitamin B2, fiber, Vitamin C (50% of your daily value), calcium, Vitamin K, iron, and potassium than the red part. With a combination of folate and Vitamin B, your brain gets the boost it needs. Saute the greens with some olive oil and fresh garlic for a delicious side dish.

#5: Spinach to see better
It's no surprise that spinach has made it to this list of powerhouse vegetables. But the surprising fact is that spinach can also be good for your eyesight, even better than carrots. Spinach offers a heavy dose of the antioxidant lutein, which can reduce the risk for age-related macular degeneration. Stuff some lightly sauteed spinach into some cannelloni and enjoy.

#6: Chicory to detox your liver
Your liver is put through quite a bit, especially if you indulge in alcohol once in a while. Chicory is a prebiotic vegetable and it feeds the healthy bacteria in your gut. If your gut is healthy, the rest of your digestive tract will also be. Mix some chicory with your potato salad for lunch.

#7: Leaf lettuce for some roughage
Leaf lettuce grows as a clump of leaves and can easily be grown in your personal garden. In fact, it can go from garden to plate in less than a month. This leafy wonder makes a cozy little bed for grilled asparagus, mushrooms, and goat cheese.

#8: Parsley for great breath
Parsley is no longer just a garnish, but has found a place in the list of powerhouse vegetables. Its nutrient-rich properties have several health benefits, such as enhancing urinary and bone health. Parsley is also great for great smelling breath, thanks to the high amount of chlorophyll in the plant. Swap basil for parsley in your homemade pesto and use it in a pasta sauce or use it to saute other vegetables.

#9: Romaine lettuce to protect your prostate
Salads aren't just for women on a diet. Romaine lettuce actually contains high levels of beta-carotene that can work towards preventing the growth of prostate cancer cells, making it a great choice for men, too. Add it to a salad with some grilled chicken for a much-needed protein fix.

#10: Collard greens for healthy sandwiches
Processed bread available in the market hardly has any nutrient and simply contains carbs. Instead of using the bread in a sandwich, why don't you use two leaves of collard greens with the filling in-between? This will save you 24g of carbs and will also give your sandwich a healthy dose of Vitamin C, Vitamin A, and calcium.

#11: Turnip greens for a punctual delivery
For an on-time delivery, pregnant women should up their folate intake. If pregnant women consume folic acid supplements, the risk of delivering a baby too early is reduced by 70%. But if you can't stomach prenatal vitamins, turn to turnip greens instead. They are a super source of this essential nutrient. Add it to a soup for a delicious twist.

#12: Mustard greens to detoxify your system
At times when you feel too stressed, your body is probably asking for a detox. Mustard greens are a great way to re-energize your body, detox it, and enhance your blood quality. However, if you extract the juice from these greens, you may not get the same nutritional benefits. Eat them whole, with some lemon, dill, and soy sauce.

#13: Endives for your heart
Keep heart conditions at bay by including some endives in your daily diet. Endives are high in fiber and can start your body's production of nitric oxide, a molecule that lowers blood pressure and helps relax blood vessels. This makes you heart-healthy. You can try basting it with some olive oil and then grill it for a wonderful smoky flavor.

#14: Chives to regulate diabetes
The entire chive plant - the stalk and the flowers - are nutritious. While chive blossoms may not be much to look at, the light purple edible flower is known to contain antioxidants that help reduce the risk of diabetes by lowering blood sugar. Use it in vinaigrette dressing and spread it over fresh salad.

#15: Kale to help you stick to your diet
Celebration times like the Christmas, New Year or Diwali are difficult times to maintain your diet, especially as there are so many temptations all around you. But kale can be your secret weapon to ward off these passion pangs for gourmet food. That's because this nutrient-dense green is packed with fiber that fills you up for a longer period. If you're prone to between-the-meals snacking, munch on kale chips, which are just as delicious but won't leave you feeling guilty after you had your fill. more