What are the most healthful

vegetables?
Last reviewed Thu 11 October 2018
By Jayne Leonard
Reviewed by Katherine Marengo LDN, RD

Eating plenty of vegetables is one of the easiest ways for people to improve
their health and well-being.
All vegetables contain healthful vitamins, minerals, and fiber. However, some
stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending
on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips
to help people enjoy them as part of a balanced diet.

1. Spinach
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.
 5. Sweet potatoes
Sweet potatoes are root vegetables that provide 103 calories and 0.17 grams
of fat per medium potato, when it is baked with its skin.

Each potato also contains:

 much more than an adult's daily requirement of vitamin A

 25 percent of their vitamin C and B-6 requirements

 12 percent of their potassium needs

 beta-carotene, which may improve eye health and fight cancer

Sweet potatoes may benefit people with diabetes. This is because they are
low on the glycemic index scale and high in fiber, so they may help regulate
blood sugar.

How to eat sweet potatoes

The easiest way to enjoy a sweet potato is to bake it in its skin and serve it
with a source of protein, such as fish or tofu.

6. Beets
Drinking beetroot juice can help lower blood pressure.

One cup of beets contains 58 calories, along with:

 442 milligrams of potassium

 148 micrograms of folate

Beets and beetroot juice are great for improving heart health.

This vegetable is high in heart-healthy nitrates. A small-scale 2012

study reports that drinking 500 grams of beetroot juice significantly lowered
blood pressure in healthy people.

These vegetables may also benefit people with diabetes. Beets contain an
antioxidant called alpha-lipoic acid, which might be helpful for diabetes-related
nerve problems, called diabetic neuropathy.

How to eat beets

Roasting beets brings out their natural sweetness, but they also taste great in
salads, sandwiches, and juices.

7. Carrots
Each cup of chopped carrots contains 52 calories and over four times an
adult's daily recommended intake of vitamin A in the form of beta-carotene.

Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may
help prevent vision loss.

Certain nutrients in carrots may also have cancer-fighting properties. A 2011

study reports that carrot juice extract may kill or inhibit the growth
of leukemia cells.

How to eat carrots

Carrots are an extremely versatile vegetable. They work well in casseroles

and soups, and they provide great health benefits when eaten raw with a dip
such as hummus.
 8. Fermented vegetables
Fermented, or pickled, vegetables provide all the nutrients of their
unfermented counterparts, as well as a healthy dose of probiotics.

Probiotics are beneficial bacteria that are present in the body and in some
foods and supplements. Some researchers believe that they can improve gut
health.

According to the National Center for Complementary and Integrative Health,

probiotics may help with the symptoms of irritable bowel syndrome. They can
also prevent infection- and antibiotic-induced diarrhea.

Some good vegetables for fermentation include:

 cabbage, to make sauerkraut

 cucumbers, to make pickles

 carrots

 cauliflower

How to eat fermented vegetables

People eat fermented vegetables in salads and sandwiches, or as a side dish.

9. Tomatoes
Although tomatoes are technically a fruit, most people treat them as a
vegetable. Each cup of chopped raw tomatoes contains:

 32 calories
 427 milligrams of potassium

 24.7 milligrams of vitamin C

Tomatoes contain lycopene, which is a powerful antioxidant that may play a

role in cancer prevention. Research suggests that lycopene can help
prevent prostate cancer. The beta-carotene in tomatoes also has anticancer
effects.

Other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may

protect vision. The Age-Related Eye Disease Study reports that people who
have high dietary intakes of these substances have a 25 percent reduced risk
of age-related macular degeneration.

How to eat tomatoes

People can eat tomatoes raw, but cooking them releases more lycopene.

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10. Garlic
Garlic has long been used in both cooking and medicine. Each garlic
clove contains just 4 calories and is low in vitamins and minerals.
 Garlic is a natural antibiotic. A compound in garlic, called diallyl sulfide, may
be more effective than two popular antibiotics for fighting
the Campylobacter bacterium, according to a lab-based study from 2012.

How to eat garlic

Heating garlic reduces its health benefits, so it is best to eat garlic raw in
bruschetta and dips.

11. Onions
Each cup of chopped onions provides:

 64 calories

 vitamin C

 vitamin B-6

 manganese

Onions and other allium vegetables, including garlic, contain sulfur

compounds. These may help protect against cancer.

In other research, men with the highest intakes of allium vegetables had the
lowest risk of prostate cancer. Also, regular consumption of onions and other
allium vegetables may reduce esophageal and stomach cancer risks.

How to eat onions

It is easiest to include onions in meals such as soups, stews, stir-fries, and

curries. For maximum antioxidant effects, eat them raw in sandwiches, salads,
and dips such as guacamole.
 12. Alfalfa sprouts
Each cup of alfalfa sprouts contains only 8 calories and a good amount of
vitamin K.

These sprouts also boast several plant compounds that contribute to good
health, including:

 saponins

 flavonoids

 phytoestrogens

Traditionally, specialists use alfalfa sprouts to treat a range of health

conditions, such as arthritis and kidney problems. However, researchers have
conducted few studies into their effectiveness for these conditions.

Animal studies have suggested that alfalfa sprouts may have antioxidant
effects and may reduce inflammation.

Eating sprouted legumes may have extra health benefits. Studies suggest that
sprouting, or germinating, seeds increase their protein and amino acid
content.

Germination may also improve the digestibility of alfalfa and other seeds
and increase dietary fiber content.

How to eat alfalfa sprouts

Alfalfa sprouts are best enjoyed in salads and sandwiches.

13. Bell peppers

 Bell peppers are popular as a raw or cooked ingredient.

Sweet bell peppers are commonly available in red, yellow, or orange varieties.
Unripe, green peppers are also popular, but these taste less sweet than other
colors.

A cup of chopped red bell peppers provides:

 39 calories

 190 milligrams of vitamin C

 0.434 milligrams of vitamin B-6

 folate

 beta-carotene, which the body converts into vitamin A

Antioxidants present in bell peppers include capsanthin, quercetin, and lutein

(in the green variety), which protects vision.

How to eat bell peppers

Bell peppers are extremely versatile. Add them to spaghetti dishes, scrambled
eggs, or sandwiches, or serve them raw with a guacamole or hummus dip.

14. Cauliflower
One cup of chopped cauliflower contains:

 27 calories

 plenty of vitamin C

 vitamin K
 fiber

Dietary fiber boosts a person's heart and gut health, preventing digestive
issues and reducing obesity.

Cauliflower and other cruciferous vegetables contain an antioxidant called

indole-3-carbinol (I3C). I3C may reduce cancers of the breast and
reproductive systems in both men and women.

Much like broccoli, cauliflower contains another potential anticancer

compound: sulforaphane.

How to eat cauliflower

Pulse raw cauliflower in a blender to make cauliflower rice or turn it into a

pizza base for a low-calorie, comforting treat. Alternatively, people may enjoy
cauliflower in curries, or they may bake it with olive oil and garlic.

15. Seaweed
Seaweed, also known as sea vegetables, are versatile and nutritious plants
that provide several health benefits. Common types of seaweed include:

 kelp

 nori

 sea lettuce

 spirulina

 wakame
Seaweed is one of the few plant-based sources of omega-3 fatty acids
docosahexaenoic acid and eicosapentaenoic acid. These fatty acids are
essential for a person's health and are mostly present in meat and dairy
sources.

Each type of seaweed has a slightly different nutritional profile, but it is

typically rich in iodine, which is an essential nutrient for thyroid function.

Eating a variety of sea vegetables provides people with several important

antioxidants to reduce damage to the body's cells. Many types of seaweed
contain chlorophyll, which is a plant pigment that has anti-inflammatory
properties.

Brown sea vegetables, such as kelp and wakame, contain another potent
antioxidant called fucoxanthin. Research suggests that fucoxanthin has 13.5
times the antioxidant power of vitamin E.

How to eat seaweed

Where possible, choose organic seaweed and eat it in small amounts to avoid
introducing excess iodine to the diet. Enjoy sea vegetables in sushi, miso
soups, and as a seasoning for other dishes.

Summary
Eating vegetables every day is important for health. They provide essential
vitamins, minerals, and other nutrients, such as antioxidants and fiber.

Research consistently shows that people who eat the most vegetables have
the lowest risk of many diseases, including cancer and heart disease.

Enjoy a range of vegetables daily to reap as many health benefits as possible.