Vegetables are colorful, versatile, and packed with nutrients vital for good health. They are divided into groups based on nutritional content, such as dark green, starchy, and beans, peas, and lentils.
Most adults should aim for 2–4 cups of vegetables daily, depending on age and sex. Eating veggies every day can help you get more nutrients directly from food. They also help you feel full, making managing weight easier.
This article covers some of the most nutrient-dense vegetables and their health benefits.
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Spinach
Spinach is one of the most nutrient-rich green leafy veggies you can eat. It provides substantial amounts of vitamins A, B, and K. It's a good source of minerals, including manganese, magnesium, iron, copper, and calcium. Plus, it's rich in antioxidants, fiber, and essential amino acids.
Spinach may help manage blood sugar and cholesterol levels and lower the risk of some cancers. You may not want to eat spinach every day because doing so can make it hard to absorb calcium and magnesium, which may lead to kidney stones. Its high amount of vitamin K can interfere with blood thinners and other medications.
Carrots
This root vegetable provides an abundance of vitamin A. Carrots are a good source of beta carotene, potassium, fiber, antioxidants, vitamin K, and essential amino acids.
Phytochemicals in carrots appear to have anti-cancer, antioxidant, anti-inflammatory, and antibacterial effects. You'll get more of the benefits of beta carotene from cooked carrots versus raw. Eating many carotene-rich foods over several months can lead to carotenemia, which makes your skin look yellow or orange.
Sweet Potatoes
One medium skin-on baked sweet potato provides 122% of the recommended daily value (DV) for vitamin A (based on a 2,000-calorie diet). Among other nutrients, they're also rich in vitamin C, fiber, potassium, B vitamins, beta carotene, and essential amino acids.
Sweet potatoes may help lower the risks of developing diabetes, cardiovascular disease, and cancer.
Broccoli
Broccoli is rich in fiber and vitamins A, C, and K and is a good calcium, potassium, and iron source. Broccoli has powerful antioxidant, anti-inflammatory, and anti-cancer properties. Raw or cooked, broccoli is a great way to get your greens.
Some research suggests that indole glucosinolate, a compound in cruciferous vegetables, interferes with thyroid hormones. But there isn't enough data to say how much you'd have to eat to cause a problem.
Kale
Kale is a good source of vitamins K, C, A, and B6, folate, and manganese. It's also high in fiber and carotenoids, lutein, and zeaxanthin.
Antioxidants in kale help reduce inflammation and oxidative stress. This leafy green may help with constipation or digestive problems. It may also protect against heart disease, cancer, and obesity. You'll get more nutritional value from raw kale as opposed to cooked kale.
Green Peas
One cup of cooked green peas has 31% of the DV for fiber. You'll also get generous amounts of protein and vitamins A, B, and C, plus iron and other important nutrients.
Green peas and other pulses are low glycemic index foods, which means they don't typically spike blood sugar. These veggies may help lower the risk of diabetes and heart disease. Plus, the protein and fiber content of peas can help you feel full and control your appetite.
Tomatoes
Tomatoes, which are fruits, have plenty of vitamin C and other antioxidants. Tomatoes may help lower the risk of heart, neurodegenerative, and bowel diseases. And tomatoes are good for the immune system and skin.
Known for abundant lycopene, which has anti-cancer properties, tomatoes are nutritious raw or cooked. But it's easier for the body to absorb lycopene from cooked tomatoes as opposed to raw.
Brussels Sprouts
A serving of Brussels sprouts has about half the DV for vitamin C, along with other antioxidants. You also get lots of fiber, potassium, and folate. This cruciferous veggie promotes blood and bone health, supports the immune system, and may help prevent some cancers. They help you feel full but are low in calories. If you boil Brussels sprouts, you'll lose some vitamin C, so you might want to steam, roast, or sauté them.
Bell Peppers
Bell peppers are fruits, though most people use them as vegetables. They come in various colors, including green, yellow, orange, and red. They're all nutrient-dense, though nutritional value varies slightly according to color.
Bell peppers are rich in bioactive compounds with antioxidant, antibacterial, antifungal, anti-diabetic, and anti-tumor properties. Plus, they're good for the immune system.
Onions
Bioactive compounds in onions supply a host of health benefits. They have antioxidant, antimicrobial, and anti-inflammatory effects. They may also protect against diabetes, cancer, and heart disease. And they're good for the digestive, immune, and reproductive systems.
Garlic
Garlic owes most of its health benefits, including strong antioxidant properties, to an array of bioactive compounds. Garlic may help improve cholesterol and blood pressure. And its anti-inflammatory effects may help lower the risk of chronic diseases such as cancer, diabetes, and cardiovascular disease.
Swiss Chard
Swiss chard is a good source of vitamins A and C. Swiss chard and other leafy greens have abundant antioxidants, which may help lower the risk of heart disease and some cancers. It also contains fiber, which can help with weight management and digestion.
A cup of raw Swiss chard has 249% of the DV for vitamin K. Vitamin K is important for bone health and blood clotting. However, it can interfere with blood thinners and other medications.
Beets
Beets are full of fiber and high in vitamins A, B, C, and K as well as folate, nitrates, and antioxidants. This root vegetable may help reduce the risk of chronic diseases like cardiovascular disease and cancer. Beets may also help protect against memory loss and dementia.
Asparagus
Asparagus is high in vitamins A, C, E, K, and B6. It's also rich in folate, iron, copper, calcium, protein, and fiber. It's low in fat and calories but helps you feel full, which can help with weight management. Asparagus is good for blood and bone health and has cancer-fighting properties.
Why Does Asparagus Make Your Pee Smell?
Alfalfa Sprouts
One cup of raw alfalfa sprouts has only 8 calories, 51% of which come from protein. They also have a fair amount of vitamins C, K, and B vitamins. Alfalfa sprouts are rich in bioactive compounds with antioxidant, antiviral, and anti-diabetic properties. They're also good for the immune system.
Collard Greens
Collards are a nutritional powerhouse, providing 27% of the DV for fiber and 21% for calcium. It's also high in vitamins A and C and beta carotene, plus 644% of the DV for vitamin K.
Vitamin K is good for your bones and helps your blood clot. Too much vitamin K is rarely harmful, though it can interact with some medications. Green leafy veggies, including collards and kale, are good for brain health and may help slow cognitive decline as you age.
Cauliflower
Cauliflower provides large amounts of vitamins and minerals, including vitamins C and K as well as folate, phosphorous, and B vitamins. Cruciferous veggies are low in calories and high in fiber, so they help you feel full. Eating them regularly is associated with reduced risk of some cancers, depression, and all-cause mortality.
Cauliflower loses some nutritional value when boiled. You'll get more of its health benefits when you eat it raw, steamed, stir-fried, or microwaved.
Red Cabbage
A cup of red cabbage provides more than half the DV for vitamin C and 28% for vitamin K. It also has high amounts of fiber, iron, and potassium. That reddish-purple color tells you that red cabbage contains anthocyanins, which are linked to a lower risk of cardiovascular disease.
Research suggests that the glucosinolates and their isothiocyanate metabolites in cruciferous vegetables may help prevent some chronic diseases.
Seaweed
The nutritional value of seaweed varies depending on the particular type. In general, seaweed is loaded with minerals. It's high in fiber and promotes gut health. Seaweed also contains polyphenols, carotenoids, and omega-3 fatty acids, which help prevent disease.
Fermented Vegetables
Depending on the vegetable, fermenting can increase or decrease specific nutrients. Either way, fermented veggies are high in probiotic bacteria and may help boost metabolism and lower the risk of obesity, gastrointestinal diseases, and chronic diseases. Fermented foods usually have a high salt content, so moderation is key.
Summary
A healthy, balanced diet is rich in vegetables and fruits. When it comes to vegetables, some are more nutrient-dense than others. Each one provides a unique blend of healthy properties. You'll gain more health benefits by varying your veggies by color, texture, and flavor at every meal.
