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Vegetables improve your health and increase your lifespan. Vegetables are easy to cook, delicious, add color to any meal and most importantly – provide you with the best of nutrition required in our daily lives.

Here they are 5 important vegetables to add:

1-Broccoli – A member of the cabbage family, broccoli is an excellent source of vitamin C – providing 245% of your recommended daily allowance per 1 cup serving! – as well as vitamin K and vitamin A. A multi-talented little vegetable, broccoli is thought to have excellent anti-cancer properties. Broccoli can be eaten raw or cooked, but recent studies suggest that if you do plan on cooking it, steaming is the best way to preserve all of the vegetables various enzymes and nutrients.

2-Brussel sprouts – Another member of the cabbage family, Brussels sprouts are also much touted for their cancer-fighting properties. However, Brussels sprouts in particular are often touted for their fiber, containing 4 grams of equal parts soluble and insoluble fiber. In addition, these teeny tiny cabbages are also thought to provide significant cardiovascular benefits and help reduce the risk of osteoarthritis, a degenerative form of arthritis that often occurs with aging.

3-Cabbage – The head of the cabbage family, cabbage provides all of the health benefits of broccoli and Brussels sprouts. When juiced and had over 10 days, cabbage can dramatically speed up the healing process for peptic ulcers! When cooking cabbage it’s important to note that slicing, cutting or chewing activates myrosinase enzymes, which aid the release of anti-carcinogenic glucosinolates. Although these enzymes are denatured when you cook cabbage, you can preserve them by slicing or chopping the cabbage and then letting it sit for 10-15 minutes before lightly cooking, steaming or sauteing for 5 minutes.

4-Cauliflower – Guess what? This one’s another member of the cabbage family, with just one real distinction – it lacks the chlorophyll necessary to give it the vibrant green hue of its relatives. But if there’s one advantage cauliflower does have, it’s that it is so very adaptable. And, new research shows that if you sprinkle your cauliflower with the spice turmeric, you can reduce the severity of prostate cancer, both in terms of tumor growth and metastasis.

5-Spinach – Spinach is a great source of vitamin K and vitamin A, as well as folate, magnesium and iron. In terms of specific health benefits, the various compounds in spinach are thought to help reduce the risk of several types of cancer, including tumors of the stomach, prostate, and skin, and also act as an anti-inflammatory to reduce the severity of symptoms associated with asthma, arthritis and other inflammatory conditions. Add spinach to soups or casseroles to provide bulk or simply cook on its own, drizzled with olive oil and sprinkled with salt and black pepper.

You can purchase these vegetable at your local farmer’s market cheaply.

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