Vegetable and their benefits 
The easiest way to stay healthy is to eat vegitbale food. All vegitbale contain some vitamins and minerals but some specific vegitbale contain many vitamins and minerals. There are many benefits from eating vegitbale, vegitbale also helps in fighting with many chronic diseases. If the nutrient is high in the food, it helps in maintaining blood pressure in many ways and you can get this nutrition from many types of vegitbales like Sweet Potatoes, White Potatoes, White Beans, spinach, kidney beans, beet green, acorn, kohlrabi etc. 

Spinach
Spinach is a leafy vegitbale rich in nutrition, calcium and magnesium. Dark Green Leaf Spinach has good health benefits for skin, bones and hair. Spinach helps in controlling blood glucose to the patient of Diabetes. Spinach helps to control blood glucose, diabetic patients, reduces the risk of cancer and at the same time there is an excellent supplement of vitamins and minerals. 
Kale
Kale is a very good Leafy Vegitbale which has many health benefits.Kale has many benefits like maintain blood pressure, improves digestive system and protects the body from cancer and type 2 diabetes. Antioxidants, calcium, vitamin C and D, iron, fiber and many types of vitamins are present in Kale. 
Broccoli
Broccoli sub family member same family cabbage and Kale Broccoli is a wonderful vegetable for health benefits. Broccoli, which is low in calories, is rich in vitamins and antioxidants. Broccoli helps in reducing the risk of cancer, Improves bone health, Increases immunity, Improves skin health, Improves digestive system Helps in inflammation, reduces the risk of diabetes and protects against cardiovascular. 
Peas
The sweet and starchy vegitbale is also full of protein, fiber and vitamins A, C, B and K. Pea have a good source plant based protein 
Carrot
One cup of Carrot leads to a gain of 52 calories and is considered as a very good source of vitamin A which is best for Eye Sight and some nutrients also help in fighting against cancer of carrot. 
Tomato
Tomato is a fruit technically but most people call it a vegitable and put it in the savory dishes Powerful antioxidant and lycopene are present in tomatoes that helps fight against cancer.

 Garlic

Each Garlic Clove contains 4 calories and is low in vitamins and minerals but it is a natural antibiotic which is best for health. 
Onions
One cup of Chopped Onions contains 64 calories, Vitamin C, Vitamin B6 and Magnesium which protects against cancer. Alfalfa Sprouts. One cup of alfalfa is packed with 8 calories and vitamin K. Which is full of antioxidants and vitamins, it gives health benefits patient in cancer and heart patients. 
Bell pepper
Bell peppers come in many colors like red, yellow and orange. Green Bell Pepper is very popular among these. Contains Vitamin C, Vitamin B6, Beta carotene, folate and 39 Calories in One Cup of Bell pepper 
Cauliflower
Cauliflower contains Vitamin C, Vitamin K and fiber. There are at least 27 calories in one cup of cauliflowers and just like broccoli, it contains sulforaphane, which helps in combating cancer.