What are the most healthful vegetables?


Eating plenty of vegetables may be one of the simplest ways to improve health and well-being.






All vegetables contain healthful vitamins, minerals, and dietary fiber — but some stand out for their exceptional benefits.






Specific vegetables may offer more health advantages to certain people, depending on their diets, overall health, and nutritional needs.






In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet.






1. Spinach


Spinach is a leafy green vegetable and 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 caloriesTrusted Source. It also provides:






an adult’s full daily requirementTrusted Source of vitamin K


high amounts of vitamin A


vitamin C


magnesium


folate


iron


calcium


antioxidants


Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium.






Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.






It is also rich in antioxidants, and researchTrusted Source suggests that spinach leaves may lower blood pressure and benefit heart health.






If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.






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 products with several health benefits. It provides around 7 caloriesTrusted Source per cup of raw leaves and good amounts of vitamins A, C, and K.






Kale may benefit people with high cholesterol. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol.






Research from 2015Trusted Source, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels.






If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.






How to eat kale






People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.






3. Broccoli


Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower, fresh garlic, fresh onion, etc. These are all cruciferous vegetables.






Each cup of chopped and boiled broccoli contains:






around 31 caloriesTrusted Source


the full daily requirement of vitamin K


twice the daily recommended amount of vitamin C


According to the National Cancer InstituteTrusted Source, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.






These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed.






How to eat broccoli






Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads.






4. Peas


Peas are a sweet, starchy vegetable. They contain 134 caloriesTrusted Source per cooked cup, and they are rich in:






fiber, providing 9 grams (g) per serving


protein, providing 9 g per serving


vitamins A, C, and K


certain B vitamins


Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets.






Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract.






They are also rich in saponins, plant compounds that may help protect againstTrusted Source oxidative stress and cancer.






How to eat peas






It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy a refreshing pea and mint soup.






5. Sweet potatoes


Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides 103 caloriesTrusted Source and 0.17 g of fat.






Each sweet potato also contains:






much more than an adult’s daily requirement of vitamin A


25% of their vitamin C and B6 requirements


12% of their potassium requirement


beta carotene, which may improve eye health and help fight cancer


Sweet potatoes may be a good option for people with diabetes. This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood sugar.






How to eat sweet potatoes






For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu.






6. Beets


One cup of raw beets contains:






58.5 caloriesTrusted Source


442 milligrams (mg) of potassium


148 micrograms of folate


Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. A small 2012 studyTrusted Source reports that drinking 500 g of beet 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 helpfulTrusted Source for people with diabetes-related nerve problems, called diabetic neuropathy.






How to eat beets






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






7. Carrots


Each cup of chopped carrots contains 52 caloriesTrusted Source 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 2018 reviewTrusted Source of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.






How to eat carrots






Carrots are extremely versatile. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus.






8. Fermented vegetables


Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses 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 HealthTrusted Source, probiotics may help with symptoms of irritable bowel syndrome. They may also prevent infection- or antibiotic-induced diarrhea.






Some good vegetables for fermentation include:






cabbage, as sauerkraut


cucumbers, as pickles


carrots


cauliflower


How to eat fermented vegetables






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






9. Tomatoes


Although tomatoes are technically a fruit products, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:






32 caloriesTrusted Source


427 mg of potassium


24.7 mg of vitamin C


Tomatoes contain lycopene, a powerful antioxidant. ResearchTrusted Source suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer.






Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.






The Age-Related Eye Disease StudyTrusted Source reports that people who have high dietary intakes of these substances have a 25% reduced risk of age-related macular degeneration.






How to eat tomatoes






People enjoy tomatoes raw or cooked, and cooking them releases more lycopene.






10. Garlic


People have long used garlic in cooking and medicine. Each garlic clove contains just 4 caloriesTrusted Source and is low in vitamins and minerals.






However, garlic is a natural antibiotic. For example, a 2018 reviewTrusted Source notes that people have used garlic for purposes similar to those of antibiotics since the 16th century.






Allium, a component of garlic, may be the source of its health benefits. Confirming this will require more research.






How to eat garlic






Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example. There is also dried garlic.






11. Onions


Each cup of chopped onions can provideTrusted Source:






64 calories


vitamin C


vitamin B6


manganese


Onions and other allium vegetables, including garlic, contain sulfur compounds. Review studies, including a 2019 reviewTrusted Source and a 2015 reviewTrusted Source, suggest that these compounds may help protect against cancer.






How to eat onions






It can be easy to incorporate onions into soups, stews, stir-fries, and curries. To get the most from their antioxidants, eat them raw — in sandwiches, salads, and dips such as guacamole.






12. Alfalfa sprouts


Each cup of alfalfa sprouts contains only 8 caloriesTrusted Source and a good amount of vitamin K.






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






saponins, a type of bitter compound with health benefits


flavonoids, a type of polyphenol known for its anti-inflammatory and antioxidant effects


phytoestrogens, plant compounds that are similar to natural estrogens


Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. However, very few scientific investigations have explored these uses.






Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease.






Eating sprouted legumes such as these may have other benefits. StudiesTrusted Source suggest that sprouting, or germinating, seeds increases their protein and amino acid contents.






Germination may also improveTrusted Source the digestibility of alfalfa and other seeds and increase their dietary fiber content.






How to eat alfalfa sprouts






People enjoy alfalfa sprouts in salads and sandwiches.






13. Bell peppers


Sweet bell peppers may be red, yellow, or orange. Unripe, green bell peppers are also popular, though they taste less sweet.






A cup of chopped red bell pepper provides:






39 caloriesTrusted Source


190 mg of vitamin C


0.434 mg of vitamin B6


folate


beta carotene, which the body converts into vitamin A


Antioxidants and bioactive chemicals present in bell peppers includeTrusted Source:






ascorbic acid


carotenoids


vitamin C


beta carotene


flavonoids, such as quercetin and kaempferol


How to eat bell peppers






Bell peppers are extremely versatile and can be easy to incorporate into pasta, scrambled eggs, or a salad. A person might also enjoy them sliced with a side of guacamole or hummus.






14. Cauliflower


One cup of chopped cauliflower contains:






27 caloriesTrusted Source


plenty of vitamin C


vitamin K


fiber


The American Heart AssociationTrusted Source recommend eating 25 g of dietary fiber each day to promote heart and gut health.






Also, cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol. ResearchTrusted Source has linked this compound with cancer-combatting effects in animals. However, confirming the effects in humans requires more research.






And like broccoli, cauliflower contains another compound that may help combat cancer: sulforaphane.






How to eat cauliflower






A person can pulse raw cauliflower in a blender to make cauliflower rice or turn it into a pizza base for a low-calorie, comforting treat. People may also enjoy cauliflower in curries or baked 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 the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These are essential for health and are mostly present in meat and dairy.






Each type of seaweed has a slightly different nutritional profile, but they are typically rich in iodine, which is an essential nutrient for thyroid function.






Eating a variety of sea vegetables can provide the body with several important antioxidants to reduce cellular damage.






Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory propertiesTrusted Source.






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






How to eat seaweed






When possible, choose organic seaweed and eat small amounts to avoid introducing too much iodine into the diet. People 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 at least 5 servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease.






Enjoy a range of vegetables and fruits like fresh apple and fresh oranges, daily to reap as many health benefits as possible.