All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.
Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.
In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.
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:
- 55 calories
- the full daily requirement for vitamin K
- twice the daily recommended amount of vitamin C
Eating plenty of cruciferous vegetables may reduce the risk of cancer, which may be because these vegetables contain sulforaphane. In animal research, sulforaphane reduced the size and number of breast cancer cells and blocked tumor growth.
- 32 calories
- 427 milligrams of potassium
- 24.7 milligrams of vitamin C
Tomatoes contain lycopene, which is a powerful antioxidant that may play a role in cancer prevention. Research suggests that lycopene can help prevent prostate cancer. The beta-carotene in tomatoes also has anticancer effects.
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 percent reduced risk of age-related macular degeneration.
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 2011 study reports that carrot juice extract may kill or inhibit the growth of leukemia cells.
- 64 calories
- vitamin C
- vitamin B-6
- manganese
Onions and other allium vegetables, including garlic, contain sulfur compounds. These may help protect against cancer.
In other research, men with the highest intakes of allium vegetables had the lowest risk of prostate cancer. Also, regular consumption of onions and other allium vegetables may reduce esophageal and stomach cancer risks.
Sweet bell peppers are commonly available in red, yellow, or orange varieties. Unripe, green peppers are also popular, but these taste less sweet than other colors.
A cup of chopped red bell peppers provides:
- 39 calories
- 190 milligrams of vitamin C
- 0.434 milligrams of vitamin B-6
- folate
- beta-carotene, which the body converts into vitamin A
Antioxidants present in bell peppers include capsanthin, quercetin, and lutein (in the green variety), which protects vision.
- 27 calories
- plenty of vitamin C
- vitamin K
- fiber
Dietary fiber boosts a person’s heart and gut health, preventing digestive issues and reducing obesity.
Cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C may reduce cancers of the breast and reproductive systems in both men and women.
Much like broccoli, cauliflower contains another potential anticancer compound: sulforaphane.
Garlic is a natural antibiotic. A compound in garlic, called diallyl sulfide, may be more effective than two popular antibiotics for fighting the Campylobacter bacterium, according to a lab-based study from 2012.
- fiber, at 9 grams per serving
- protein, at 9 grams per serving
- vitamins A, C, and K
- certain B vitamins
Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.
Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.
They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.
- kelp
- nori
- sea lettuce
- spirulina
- wakame
Seaweed is one of the few plant-based sources of omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These fatty acids are essential for a person’s health and are mostly present in meat and dairy sources.
Each type of seaweed has a slightly different nutritional profile, but it is typically rich in iodine, which is an essential nutrient for thyroid function.
Eating a variety of sea vegetables provides people with several important antioxidants to reduce damage to the body’s cells. Many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties.
Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Research suggests that fucoxanthin has 13.5 times the antioxidant power of vitamin E.
One cup of beets contains 58 calories, along with:
- 442 milligrams of potassium
- 148 micrograms of folate
Beets and beetroot juice are great for improving heart health.
This vegetable is high in heart-healthy nitrates. A small-scale 2012 study reports that drinking 500 grams of beetroot 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 diabetes-related nerve problems, called diabetic neuropathy.
Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.
In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.
1. Broccoli
Each cup of chopped and boiled broccoli contains:
- 55 calories
- the full daily requirement for vitamin K
- twice the daily recommended amount of vitamin C
Eating plenty of cruciferous vegetables may reduce the risk of cancer, which may be because these vegetables contain sulforaphane. In animal research, sulforaphane reduced the size and number of breast cancer cells and blocked tumor growth.
2. Tomatoes
Although tomatoes are technically a fruit, most people treat them as a vegetable. Each cup of chopped raw tomatoes contains:- 32 calories
- 427 milligrams of potassium
- 24.7 milligrams of vitamin C
Tomatoes contain lycopene, which is a powerful antioxidant that may play a role in cancer prevention. Research suggests that lycopene can help prevent prostate cancer. The beta-carotene in tomatoes also has anticancer effects.
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 percent reduced risk of age-related macular degeneration.
3. 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 2011 study reports that carrot juice extract may kill or inhibit the growth of leukemia cells.
4. Onions
Each cup of chopped onions provides:- 64 calories
- vitamin C
- vitamin B-6
- manganese
Onions and other allium vegetables, including garlic, contain sulfur compounds. These may help protect against cancer.
In other research, men with the highest intakes of allium vegetables had the lowest risk of prostate cancer. Also, regular consumption of onions and other allium vegetables may reduce esophageal and stomach cancer risks.
5. Bell peppers
A cup of chopped red bell peppers provides:
- 39 calories
- 190 milligrams of vitamin C
- 0.434 milligrams of vitamin B-6
- folate
- beta-carotene, which the body converts into vitamin A
Antioxidants present in bell peppers include capsanthin, quercetin, and lutein (in the green variety), which protects vision.
6. Cauliflower
One cup of chopped cauliflower contains:- 27 calories
- plenty of vitamin C
- vitamin K
- fiber
Dietary fiber boosts a person’s heart and gut health, preventing digestive issues and reducing obesity.
Cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C may reduce cancers of the breast and reproductive systems in both men and women.
Much like broccoli, cauliflower contains another potential anticancer compound: sulforaphane.
7. Garlic
Garlic has long been used in both cooking and medicine. Each garlic clove contains just 4 calories and is low in vitamins and minerals.Garlic is a natural antibiotic. A compound in garlic, called diallyl sulfide, may be more effective than two popular antibiotics for fighting the Campylobacter bacterium, according to a lab-based study from 2012.
8. Peas
Peas are sweet, starchy vegetables that provide 134 calories per cooked cup. They are also high in:- fiber, at 9 grams per serving
- protein, at 9 grams per serving
- vitamins A, C, and K
- certain B vitamins
Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.
Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.
They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.
9. Seaweed
Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Common types of seaweed include:- kelp
- nori
- sea lettuce
- spirulina
- wakame
Seaweed is one of the few plant-based sources of omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These fatty acids are essential for a person’s health and are mostly present in meat and dairy sources.
Each type of seaweed has a slightly different nutritional profile, but it is typically rich in iodine, which is an essential nutrient for thyroid function.
Eating a variety of sea vegetables provides people with several important antioxidants to reduce damage to the body’s cells. Many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties.
Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Research suggests that fucoxanthin has 13.5 times the antioxidant power of vitamin E.
10. Beets
- 442 milligrams of potassium
- 148 micrograms of folate
Beets and beetroot juice are great for improving heart health.
This vegetable is high in heart-healthy nitrates. A small-scale 2012 study reports that drinking 500 grams of beetroot 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 diabetes-related nerve problems, called diabetic neuropathy.
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