What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.
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.
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
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.
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
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.
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
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.
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
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.
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
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.
- 442 milligrams of potassium
- 148 micrograms of folate
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.
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.
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
People eat fermented vegetables in salads and sandwiches, or as a side dish.
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
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.
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.
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