10 points of 10 vegetables please let me know the answer
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1. Spinach
Spinach as one of 15 healthiest vegetables
Spinach is rich in iron.
Spinach is a leafy green vegetable. It is also a great source of calcium, vitamins, iron, and antioxidants.
Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
One cup of raw spinach is mostly made up of water and contains only 7 calories. It also provides the following nutrients:
an adult's full daily requirements for vitamin K
high amounts of vitamin A
vitamin C
magnesium
folate
iron
calcium
antioxidants
Vitamin K is essential for a healthy body, and especially so for strong bones. It improves how well the body absorbs calcium.
Spinach also provides a good amount of iron for energy and healthy blood, and a good level of magnesium for muscle and nerve function.
It is also rich in antioxidants. Research reports that spinach leaves may lower blood pressure and benefit heart health.
How to eat spinach
People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.
2. Kale
Kale is a very popular leafy green vegetable with several health benefits. It provides 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K.
Kale may benefit people with high cholesterol. One small study reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced:
a 10 percent reduction in low-density lipoprotein, or "bad," cholesterol
a 27 percent increase in high-density lipoprotein, or "good," cholesterol
Other research suggests that kale juice reduces blood pressure, blood cholesterol, and blood sugar levels.
How to eat kale
People use baby kale in pasta dishes, salads, and sandwiches. Also, try making kale chips, or juice kale for its heart-healthy benefits.
3. Broccoli
Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.
Each cup of chopped and boiled broccoli contains:
55 calories
the full daily requirement for vitamin K
twice the daily recommended amount of vitamin C
Eating plenty of cruciferous vegetables may reduce the risk of cancer, which may be because these vegetables contain sulforaphane. In animal research, sulforaphane reduced the size and number of breast cancer cells and blocked tumor growth.
How to eat broccoli
Broccoli is very versatile. People roast it, steam it, or fry it. Also, some people blend it into soups or eat it warm in salads.
4. Peas
Peas are sweet, starchy vegetables that provide 134 calories per cooked cup. They are also high in:
fiber, at 9 grams per serving
protein, at 9 grams per serving
vitamins A, C, and K
certain B vitamins
Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.
Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.
They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.
How to eat peas
It can be easy to keep a bag of peas in the freezer and eventually use it to boost the nutritional profile of pasta dishes, risottos, and vegetable curries. Or, a person can make a refreshing pea and mint soup.