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.
2. Kale
Kale is a very popular leafy green vegetable 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.
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:
- 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.
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.
5. 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.
6. 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.
7. 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,
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 daily to reap as many health benefits as possible.
You must be logged in to post a comment.