The 14 vegetables with the most nutrients

It's not a secret that vegetables -- that are packed with vitamins, fiber and minerals as well as antioxidants should be a staple in a balanced diet. They're also filling and delicious and ideal for a wide range of meals, including soups, salads, smoothies and sandwiches. In fact when I'm feeling creative I love giving traditional dishes like pasta and pizza with a healthy twist by adding a few vegetables and playing around with new or intriguing ingredients from the produce section. Although every vegetable is healthy, some are notable for their abundance of nutrients as well as their health benefits.

1. Spinach

This leafy green is at the top of the list as being among the Most Nutritious Vegetables. This is due to the fact that one cup (30 grams) of spinach in raw form provides 16 percent daily value (DV) of vitamin A and 120 percent from the DV of vitamin Kat a cost of just 7 calories. Spinach is also a source of antioxidants that can lower your risk of contracting diseases. One study showed that dark leafy greens such as spinach contain high levels of beta carotene as well as lutein, two antioxidants associated with a reduced chance of developing cancer.

2. Kale

Like other greens with leafy leaves, the kale has been praised for its high nutrient content and antioxidants. Just one cup (21 grams) of kale in its raw form is full of calcium, potassium, copper as well as vitamins B, A C, and K In one study, consuming kale in conjunction with the meal that was high in carbs proved to be more effective in keeping blood sugar levels from rising than eating a high-carb meal by itself. A different study also showed that drinking kale juice could lower cholesterol, blood pressure and blood sugar levels.

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3. Garlic

Garlic has been utilized in the treatment of ailments for centuries. Its most active component is allicin which has been found to help regulate blood sugar levels and heart health. In an investigation lasting three months in 90 participants, the people who consumed 1,600 mg garlic powder every day experienced significant reductions in belly fat as well as decreased blood pressure and triglyceride levels when compared with the control group. Garlic powder consumption also resulted in improvement in insulin resistance which is a condition that can cause type 2 diabetes.