A person may also enjoy kale chips or juice. From providing essential vitamins and minerals to fighting disease, it’s clear that including vegetables in your diet is crucial for good health. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Pineapple chunks. Loaded with important, nourishing ingredients like iron (for healthy blood flow!) Kale is high in vitamins A, C and K as well as antioxidants. Also like corn, peas contain phytates that keep key nutrients from being absorbed. Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Another study fed garlic to participants both with and without heart disease. Can You Treat Psoriasis with Detoxes or Cleanses. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications. One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease (18). Each contains lots of monounsaturated fatty acids and polyunsaturated fatty acids, and each remains a … Best for: Frying, roasting, and baking Not recommended for: Sautéing and salad dressings 6. Some people who are vegan, lactose intolerant, or who do not consume dairy products for other reasons wonder…, Nuts are one of the best sources of plant-based protein, and they provide a wide range of other nutrients and healthful fatty acids. In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms (35). Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) (4). Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate (24). Research suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer. Studies show that garlic may help lower blood triglyceride levels. For example, a 2018 review notes that people have used garlic for purposes similar to those of antibiotics since the 16th century. Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects (26). Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. Spinach. Thanks to their added health benefits, the vegetables below are considered the healthiest options. Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties. Confirming this will require more research. In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5% (6). Broccoli is very versatile. This is a well-rounded vegetable that brings many important vitamins to the body, all while helping it purge itself of destructive free radicals we all take in. Healthiest Oil for Your Diet The spectrum of liquid vegetable oils includes avocado, canola, corn, olive, peanut, pumpkin seed, safflower, sesame, soybean, sunflower, and walnut oil. MNT is the registered trade mark of Healthline Media. All rights reserved. All vegetables contain healthful vitamins, minerals, and dietary fiber — but some stand out for their exceptional benefits. These compounds are largely credited for garlic's ability to help reduce blood pressure , lower cholesterol , lower oxidative stress , and help support heart health. Don’t eat: Peas Like corn, peas have a high glycemic index and can cause spikes in blood sugar levels when consumed in excess. Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. It's also thought to promote healthy blood vessels. Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches. Some specialty oils, like avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find. 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. Gram for gram, the flowery cruciferous vegetable contains more than four times as much beta carotene as an apple — a compound that research shows rivals self-tanner in its ability to improve skin's complexion. 1. Below is a list of the 30 healthiest vegetables that you can eat, arranged in alphabetical order. Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Phytochemicals. A healthy-eating organization called Food Day ">assigned scores to 73 vegetables based on their nutritional content.* Here are our faves. One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer (19). A 2018 review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer. Review studies, including a 2019 review and a 2015 review, suggest that these compounds may help protect against cancer. People enjoy alfalfa sprouts in salads and sandwiches. 1. In fact, one sweet potato fulfills 438% of your daily vitamin A needs (44). There's a new superfood veggie that's at the top of everyone's grocery list! Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells (27). In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese (44). Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function. Vegetables are well-known for being good for your health. Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure. Swiss chard is a colorful, nutritious vegetable. A small 2012 study reports that drinking 500 g of beet juice significantly lowered blood pressure in healthy people. Research from 2015, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity (40). Collard greens are a very nutrient-rich vegetable. Garlic—along with onion, leeks, chives, and scallions—is part of the allium vegetable family, known for its health-boosting organosulfur compounds, including allicin and diallyl sulfides. To get the most from their antioxidants, eat them raw — in sandwiches, salads, and dips such as guacamole. Baked in its skin, a medium sweet potato provides 103 calories and 0.17 g of fat. One test-tube study demonstrated that allicin induced cell death in human liver cancer cells (16). Land O' Lakes Spreadable Butter with Canola Oil comes closest to real butter. Specific vegetables may offer more health advantages to certain people, depending on their diets, overall health, and nutritional needs. 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. Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes (30, 31). In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet. Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. Some researchers believe that they can improve gut health. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. Beet greens are the most nutritious part of the vegetable and can be cooked like other dark leafy green vegetables. It’s also full of vitamin C, providing 140% of the daily value per cup (52). If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. Vegetable noodles are the best Fresh vegetables used in the place of noodles are clearly the healthiest option. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. The rats were then given red cabbage extract. Studies show that ginger could reduce nausea and alleviate inflammation. They also contain plant compounds called saponins, which may have anti-cancer effects. Certain nutrients in carrots may also have cancer-fighting properties. Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. A cup of chopped red bell pepper provides: Antioxidants and bioactive chemicals present in bell peppers include: Bell peppers are extremely versatile and can be easy to incorporate into pasta, scrambled eggs, or a salad. A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. The Healthiest Vegetables. Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases. Eating broccoli may help prevent other types of chronic disease, too. It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate (8). 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. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol. This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile. Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39). and vitamins B6, B12, E, and A, celebrity nutritionist and author of Recipes for Your Perfectly Imperfect Life Kimberly Snyder, CN, names the vegetable as one of the absolute healthiest to fortify your diet with. How many vegetables you eat most days is … 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. Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar (23). Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Research has linked this compound with cancer-combatting effects in animals. However, some carbohydrates are beneficial and can be healthful when included in the…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer. It is best to maintain a consistent vitamin K intake while taking these medications. Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. These blends of butter and vegetable oil have about half the saturated fat of butter but a similar calorie and total fat count. Several studies have confirmed the beneficial effects of ginger on nausea. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis (49). Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example. Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements (25). This article examines the evidence for and against eating soy. It is also rich in antioxidants, and research suggests that spinach leaves may lower blood pressure and benefit heart health. This article reviews…. Don’t throw out those leaves! A diet that…, Many people avoid eating carbohydrates to help them lose weight. Unripe, green bell peppers are also popular, though they taste less sweet. Last medically reviewed on December 10, 2020, Fiber is an essential nutrient for boosting heart and gut health, and yet hardly anyone includes enough of it in their daily diet. Enjoy a range of vegetables daily to reap as many health benefits as possible. It’s also high in a form of vitamin A called beta-carotene. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. The artichoke is a fiber rich vegetable, with a medium sized one providing you with around 40% of your daily requirement of dietary fiber. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer (7). The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic’s variety of health benefits (13). The 13 healthiest root vegetables Root vegetables are not just delicious; they are part of a healthy diet. They may also help enhance detoxification in the body. Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation (40, 41, 42). Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. 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. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. According to the National Center for Complementary and Integrative Health, probiotics may help with symptoms of irritable bowel syndrome. Broccoli. Learn about cupuaçu. They may also prevent infection- or antibiotic-induced diarrhea. What is the healthiest you can eat? Spreadable butter. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium (20). Garlic may be useful in the prevention of cancer as well. People enjoy spinach raw in salads, sandwiches, and smoothies. Their high antioxidant content may help reduce the risk of lung and prostate cancer. Sulforaphane is significant in that it has been shown to have a protective effect against cancer. Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics. Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content. Sweet bell peppers may be red, yellow, or orange. Spinach is one of the healthiest vegetables as it contains the minerals magnesium and iron as well as the vitamins A, C, and E. Vitamin E has antioxidant qualities and protects cells. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Cruciferous vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. Asparagus is especially high in folate, which may help prevent neural tube birth defects. Sweet potatoes are root vegetables. One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories (1). Eating a variety of sea vegetables can provide the body with several important antioxidants to reduce cellular damage. People may also enjoy cauliflower in curries or baked with olive oil and garlic. Eating sprouted legumes such as these may have other benefits. The cleansing effect of asparagus is what earns it a spot on our list of healthiest veggies. By the end of the study, HDL cholesterol increased by 27%, LDL cholesterol decreased by 10% and antioxidant activity was increased (22). It also fulfills your entire daily requirement for vitamins A, C and K (21). 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. In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals (29). It can be easy to incorporate onions into soups, stews, stir-fries, and curries. One study found 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 (2). Most vegetables are low in calories but high in vitamins, minerals and fiber. Healthline Media does not provide medical advice, diagnosis, or treatment. However, garlic is a natural antibiotic. Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease. Phytochemicals are found in plant foods and are beneficial to your body in many ways. Stock your fridge with a few of these choices. However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease. Safflower oil. They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention (5). Each garlic clove contains just 4 calories and is low in vitamins and minerals. Common types of seaweed include: Seaweed is one of the few plant-based sources of the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Not only is there a difference in vitamins and minerals among fruits and vegetables, but they also contain compounds called phytochemicals. Broccoli belongs to the cruciferous family of vegetables. Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits. Blends or combinations of these oils, often sold under the name “vegetable oil,” and cooking sprays made from these oils are also good choices. Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. But each vegetable has its own unique micronutrient profile so, like Maedl says, eat lots of different vegetables most days. Each cup of chopped and boiled broccoli contains: 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. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents. Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer (51). Some can help fight cancer, boost your eye sight and boost your immune system. Specific types of sweet potatoes may also contain additional benefits. The American Heart Association recommend eating 25 g of dietary fiber each day to promote heart and gut health. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed. Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt (12). Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Also Know, which butter is the healthiest? Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout (34). It also provides: Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium. Ginger root is used as a spice in everything from vegetable dishes to desserts. These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels. Germination may also improve the digestibility of alfalfa and other seeds and increase their dietary fiber content. These are essential for health and are mostly present in meat and dairy. However, very few scientific investigations have explored these uses. Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer (45, 46). The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried. In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice (9). Each cup of chopped, raw tomatoes contains: Tomatoes contain lycopene, a powerful antioxidant. This Is The World's Healthiest Vegetable (And No, It's Not Kale) Step aside, kale and cauliflower. Carrots are extremely versatile. However, confirming the effects in humans requires more research. In this article, we look at the best vegetables in the world. Despite its popularity, soy remains a controversial food. People enjoy tomatoes raw or cooked, and cooking them releases more lycopene. One cup of raw spinach is mostly made up of water and contains only 7 calories. However, further research is needed to better understand the potential anti-cancer effects of garlic. What are the most healthful nuts you can eat? A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants (10). This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Here, learn more about kale and how to…, Calcium provides many health benefits. One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement (41). Allium, a component of garlic, may be the source of its health benefits. Though technically a fruit, tomatoes are most often served like a vegetable. Several studies have shown that garlic can regulate blood sugar as well as promote heart health. Could decrease blood sugar levels Lakes Spreadable butter with canola oil comes closest real. Person might also enjoy them sliced with a reduced risk of lung and prostate cancer it. One of the 30 healthiest vegetables below are most often served like a.... Healthy people “ Oven temperature, time and the beta carotene in tomatoes also helps cancer! Reduce blood cholesterol, and other allium vegetables, but they also great... This is because they are part of a healthy diet about kale and how to…, calcium provides many benefits! Baked with olive oil and garlic, seeds increases their protein and amino acid contents real.... 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