What are the most healthful vegetables?

In this article, we look at 14 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 calories. It also provides:

• an adult’s full daily requirement of 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 high level of magnesium for muscle and nerve function.

It is also rich in antioxidants, and research 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 with several health benefits. It provides around 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 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 2015, 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. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

• around 31 calories

• the full daily requirement of vitamin K

• twice the daily recommended amount of vitamin C

According to the National Cancer Institute, 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 calories 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 against 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 calories 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 calories

• 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 study 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 helpful 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 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 2018 review 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 Health, 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, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:

• 32 calories

• 427 mg of potassium

• 24.7 mg of vitamin C

Tomatoes contain lycopene, a powerful antioxidant. Research 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 Study 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 calories and is low in vitamins and minerals.

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

How to eat garlic

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

11. Onions

Each cup of chopped onions can provide:

• 64 calories

• vitamin C

• vitamin B6

• manganese

Onions and other allium vegetables, including garlic, contain sulfur compounds. Review studies, including a 2019 review and a 2015 review, 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 calories 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. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents.

Germination may also improve 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 calories 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 include:

• ascorbic acid

• carotenoids

• vitamin C

• beta carotene

• flavonoids, such as quercetin and kaempferol