There  are 20 vegetables you should not miss. You should know this.

Vegetables are important protective food and highly benefi­cial for the maintenance of health and prevention of disease. They contain valuable food ingredients which can be success­fully used to build up and repair the body.
I know that fruits and vegetables are very important to us and to our bodies, but getting the proportions right is where a lot of people go wrong. Here is a list with the veggies that are high in nutrients and your body would love to have them.
 

 

1.Artichokes - 1 medium 6 (0 calories, 0 g fat): In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.

2.Avocado - 1/2 avocado (170 calories, 13 g fat): Yes, they’re high in fat, but fortunately half of it’s the heart-healthy monounsaturated variety. Avocado is a good source of vitamin E.

3.Beets - 1/2 cup, sliced (37 calories, 0 g fat): Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.

4.Bok choy - 1 cup, cooked (20 calories, 0 g fat): This veggie of Chinese cuisine contains isothiocyanates (useful chemopreventive agent against the development and proliferation of cancers), plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).

5.Broccoli - 1 cup, cooked (44 calories, 0 g fat): This super food is loaded with sulphoraphane. Then there’s the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.

6.Cabbage - 1 cup raw, chopped(22 calories, 0 g fat): The indoles in cabbage make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.

7.Carrots - 1 medium (26 calories, 0 g fat): They are a rich source of beta-carotene. One carrot contains twice the RDA for vitamin A.

8.Garlic - 1 clove (5 calories, 0 g fat): Raw, cooked or granulated: all forms contain cholesterol-fighting organosulfur compounds.

9.Greens (collard, kale, mustard, turnip) - 1 cup, cooked (29-49 calories, 0-1 g fat): These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.

10.Green beans - 1 cup, cooked (43 calories, 0 g fat): Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.

11.Green pepper - 1 medium (32 calories, 0 g fat): One of the richest vitamin C vegetables - 66 mg per pepper.

12.Lettuce (romaine) - 2 cups, shredded (18 calories, 0 g fat): The darker the green, the more carotenoids. These lettuces are also high in folic acid: there’s 40% of the RDA in 2 cups of romaine.

13.Mushrooms - 4-5 mushrooms (20 calories, 0 g fat): they are a good source of B vitamins, copper and selenium.

14.Onions - 1/2 cup, chopped (30 calories, 0 g fat): They’re important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.

15.Peas - 1/2 cup, cooked (67 calories, 0 g fat): A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease.

16.Peppers (hot) - 1 pepper (18 calories, 0 g fat): Help short-circuit the cancer process.

17.Potato (white) - 1 medium (220 calories, 0 g fat): Don’t peel it, and you get a generous 5 g of fiber, 43% of the day’s vitamin C requirement and a major dose of potassium. 

18.Pumpkin - 1/2 cup (41 calories, 0 g fat): Gives you three times the RDA for vitamin A and 3/5 g of fiber.

Radishes - 4 radishes (4 calories, 0 g fat): The beginning of the bite is cool, but soon things get hot; chewing activates the veggies’ indoles and 19.isothiocyanates. Radishes are an excellent source of Potassium (767mg), Vitamin C (74mg), Folate (95mcg) and Magnesium (54mg).

20.Seaweed - 1 cup (32 calories, 0 g fat): Seaweed is carotenoid and calcium-rich and has a delicate taste.