Most healthy vegetables to eat are low in calories but high in vitamins, minerals, and fiber.
That is why these are well-known for being good for your health.
Additionally, the best part is that they also contain antioxidants such as flavonoids and phytonutrients which can help you lose weight.
Moreover, these healthy vegetables to eat, stand out from the rest of the vegetables.
And, some additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease, get them ahead into the league.
15 Most healthy vegetables to eat
Here in this article, you will look at the 15 most healthy vegetables to eat.
And why you should include them in your diet.
Broccoli is a cruciferous vegetable and contains high amounts of sulfur-containing plant compound – glucosinolate, as well as sulforaphane.
Sulforaphane, which is a by-product of glucosinolate, has been shown to have a protective effect against cancer.
According to an animal study on mice, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth.
Additionally, a 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by lowering levels of oxidants.
Moreover, to its ability to prevent disease, broccoli is also loaded with nutrients that may help prevent other types of chronic disease, too.
One cup (91 grams) of raw broccoli provides 135% of the daily vitamin C, 116% of your daily vitamin K needs, and a good amount of folate, potassium, and manganese.
Spinach is a leafy green vegetable that is low in calories and high in nutrients. It’s also versatile and can be used as a salad ingredient, as well as a topping for pizza and other food.
Reason 1: One cup of raw spinach contains 7 calories, 2 grams of fiber, 1 gram of protein, and more than your daily requirement of Vitamin A.
2 Reason: Spinach has been shown to reduce the risk of heart disease, stroke, and cancer due to its antioxidants content.
Reason 3: Spinach is one of the healthy vegetables to eat out there because it offers vitamins A, C, K, and folate which protect against heart disease.
Additionally, One study states that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer.
Moreover, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure.
Importantly, all these benefits don’t come with a high-calorie price tag.
Carrots are one of many healthy vegetables that, when eaten regularly, contribute to a healthier lifestyle.
Additionally, these are packed with vitamin A, providing 428% of the daily recommended value. In one cup (128 grams), and are a healthy vegetable to eat.
Carrots are rich in vitamins and minerals. Including beta-carotene that gives them a vibrant orange color.
And to maintain healthy skin and cartilage your body converts beta-carotene to vitamin A
Moreover, it also contains vitamin C, vitamin K, potassium, and fiber.
And, because fiber content it helps promote regular bowel movements also.
Besides, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%.
Another study stated that eating carrots may reduce the risk of lung cancer in smokers as well.
4. Brussels Sprouts
Brussels sprouts are the perfect vegetable for those who are looking for a good source of vitamins, minerals, and fiber.
The Brussels sprout is a member of the cruciferous family. The cruciferous family includes broccoli, cabbage, cauliflower, and kale.
The taste of this leafy green vegetable is something that few people enjoy.
But if you can get past its strong flavor, you may find that Brussels sprouts are good for your health!
Brussels sprouts are packed with an array of nutrients including. vitamin C, vitamin K1 & K2, folate, iron, magnesium potassium, and more!
This veggie is also believed to have cancer-fighting properties. which means it’s as important to eat them as it is to drink green tea.
Brussels sprouts are low in calories and high in vitamins, minerals, and fiber.
|Nutrient||Percentage of daily intake in adults|
|83.11% for males and |
99.73% for females
|130% for males and |
173.33% for females
Brussels sprouts contain significant amounts of kaempferol also.
Which has been shown to enhance detoxification through increased glutathione production.
Additionally, eating Brussels sprouts showed a 15–30% increase in a few specific enzymes that control detoxification, which could decrease the risk of colorectal cancer.
Now, garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China, Egypt, and India.
Garlic is a healthy vegetable that can be consumed on a daily basis.
Moreover, it is beneficial for the heart, blood vessels, and brain. Its active compound allicin helps regulate blood sugar levels and clears the respiratory system.
Garlic has been shown to act as an antibiotic, anti-inflammatory agent.
And garlic is also a vasodilator (to help widen blood vessels) and antiviral agent against colds and the flu.
It may also be useful in preventing cancer cells.
Additionally, a study fed garlic to participants both with and without heart disease.
And garlic was able to decrease total blood cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol in both groups.
6. Green Peas
Now, green Peas are considered starchy vegetables. So it contains a higher amount of carbs and calories than non-starchy vegetables.
And may impact blood sugar levels if eaten in large amounts.
Most importantly, green peas are nutritious.
Additionally, peas are high in fiber, peas support digestive health.
By increasing the beneficial bacteria in the gut and promoting regular bowel movements.
And these are rich in saponins, a group of plant compounds known for their anti-cancer effects.
Moreover, research proves saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells.
One cooked cup (160 grams) of green peas-
Contains 9 grams of protein, the same 9 grams of fiber, and vitamins A, C, and K, riboflavin, thiamin, niacin, and folate.
Beets are popular root vegetables, that can improve heart health.
As, beets are loaded with essential vitamins, minerals, and plant compounds. And some of which even have medicinal properties.
Additionally, these are low in calories and fat and contain inorganic nitrates and pigments. Both of them have a number of health benefits.
Moreover, these healthy vegetables to eat can have positive effects on blood pressure and oxidative stress.
They also have antioxidants that can fight diabetic nerve problems.
Well like most leafy greens, kale is well-known for its health-promoting qualities. Including kale nutrient density and antioxidant content.
A cup raw (67 grams) of kale contains plenty of B vitamins, potassium, calcium, and copper.
Additionally, it can fulfill your entire daily need for vitamins A, C, and K.
Kale may also be beneficial in promoting your heart health due to the number of antioxidants it contains.
Moreover, according to a study drinking kale juice can decrease blood pressure! and maybe beneficial in reducing both blood cholesterol and blood sugar.
9. Swiss Chard
These healthy vegetables to eat are among the most nutrient-dense foods.
It is low in calories but good in calcium, magnesium, copper, zinc, sodium, phosphorus, and vitamin E and.
And even is small serving covers your daily need for vitamins A and K and nearly fulfills the RDI for vitamin C.
Moreover, it is also known for its potential to prevent damage caused by diabetes mellitus.
Additionally, in an animal study, chard extract was found to reverse the effects of diabetes! And can even prevent cell damage from disease-causing free radicals.
Now a cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein, and lots of vitamins A, C, and K, manganese, and magnesium
These healthy vegetables to eat are rich in several vitamins and minerals, making them an excellent addition to any diet.
A 1/2cup of asparagus (90 grams) provides one-third of your daily folate needs.
This same amount also provides plenty of selenium, vitamin K, thiamin, and riboflavin.
And getting enough folate from sources like asparagus can offer you protection. From disease, may prevent neural tube birth defects during pregnancy.
Additionally, few test-tube studies show that Asparagus may benefit the liver.
11. Sweet Potatoes
Classified as also a root vegetable, these stand out for their vibrant orange color, sweet taste, and impressive health benefits.
One medium-sized sweet potato contains 4 grams of fiber, 2 grams of protein, and a good amount of vitamin C, vitamin B6, potassium, and manganese.
Sweet potatoes are also high in beta- carotene a form of vitamin A in fact it fulfills 438% of your daily vitamin A need.
Beta-carotene consumption is linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer.
Moreover, some types of sweet potatoes may also contain additional benefits.
As an example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect.
Additionally, in a study, people with diabetes were given 4 grams of Caiapo daily for 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels.
Well, ginger is classified as root and used as a spice in everything from vegetable dishes to desserts.
Ginger has also been used as a natural remedy for motion sickness in ancient times.
The beneficial effects of ginger on nausea are a well-known fact and are confirmed by many studies.
Additionally, it also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus, or gout.
More research suggests that ginger could aid in the treatment of diabetes as well.
13. Collard Greens
Collard greens are a very nutrient-rich vegetable and its 190 grams cooked contains 5 grams of fiber, 4 grams of protein, and 27% of your daily calcium needs.
Additionally, collard greens are considered the best plant sources of calcium available, along with other leafy greens, broccoli, and soybeans.
And, adequate calcium intake from plant sources may promote bone health and has been shown to decrease the risk of osteoporosis.
Collard greens also contain a high amount of antioxidants and could even reduce your risk of developing certain diseases.
Moreover, a study found that having more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness.
14. Red Cabbage
This healthy vegetables to eat is from the cruciferous family of vegetables.
And, much like its family, is brimming with antioxidants and health-promoting properties.
Additionally, an 89 gram small serving of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement of health benefits.
Moreover, an as-per animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet.
15. Kohlrabi or Turnip cabbage
This healthy vegetable is known by many names, the turnip cabbage or German turnip, or the kohlrabi.
Raw Turnip cabbage is high in fiber, providing 5 grams in each cup (135 grams). It’s also full of vitamin C, providing 140% of the daily value per cup.
Additionally, studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes.
Moreover, red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects among all the types of kohlrabi.
Try to incorporate a few of these healthy vegetables to eat as it is very crucial for good health.
Because these vegetables provide essential vitamins and minerals and in fighting disease.
Make sure to give a good mix of vegetables in your diet to take advantage of their many diverse health benefits and get the most nutritional bang.