The 15 Healthiest Vegetables for a Healthy Lifestyle

You’d be hard-pressed to find someone who disagrees that eating vegetables is good for your health. We’ve all heard the recommendation to “eat more fruits and vegetables” to help treat and prevent a multitude of health conditions, but what exactly do vegetables have to offer?

Read on for a list of some of the healthiest vegetables to add to your next grocery store run.

1. Carrots

Carrots contain beta carotene, a pigment that gives carrots and other orange-colored vegetables their color. Besides giving carrots their color, beta carotene has powerful health benefits. Beta carotene is an antioxidant that helps fight cell damage and chronic inflammation, which can help lower the risk of chronic diseases.

Beta carotene helps the body make vitamin A, which promotes healthy skin, teeth, skeletal and soft tissue, and it also helps promote good night vision. One of the most popular vegetables, carrots are a crowd-pleaser for even the pickiest eaters. Their natural sweetness and satisfying crunch make them versatile and tasty enough to enjoy on their own as a snack.

2. Spinach

Dark leafy green vegetables like spinach are rich in vitamin K, a nutrient beneficial for bone health. Vitamin K can help protect against osteoporosis, which is when bone becomes porous and weak, increasing the risk for fractures.

Vitamin K is also essential for blood clotting; without enough vitamin K, getting a minor cut would be much more dangerous than it is. Vitamin K plays such a large role in blood clotting that people on blood thinners have to keep their intake of spinach and other leafy greens consistent so it doesn’t offset their medications.

Spinach is rich in fiber and low in calories, making it a great addition for those with blood sugar issues or those wanting to manage their weight. Enjoy spinach salads, add it to sandwiches, or pop it in a blender with fruit for a nutrient-packed green smoothie.

3. Garlic

Garlic’s potent smell and flavor also comes with powerful health benefits. Garlic contains compounds that may help to fight cancer, improve heart health, and even improve blood sugar levels. Garlic is also a safe option for those wanting to lower their cholesterol since it’s been found to lower both total and LDL (“bad”) cholesterol in those with high cholesterol levels.

4. Broccoli

While people most often associate citrus fruits with vitamin C, broccoli is one of the highest vitamin C-rich vegetables you can buy. One-half cup of cooked broccoli packs almost 60% of the daily value for vitamin C, a nutrient that is well-known for its ability to support immune health and promote wound healing.

Broccoli is also a good source of calcium, which is important for bone and teeth health as well as muscle movement. Plant-based sources of calcium are helpful for people who avoid other calcium-rich foods, including those who don’t eat dairy products on a regular basis, such as vegans.

5. Cauliflower

There’s definitely a cauliflower craze in progress, with cauliflower pizza crust and cauliflower “rice” becoming more popular among low-carb and gluten-free enthusiasts. Cauliflower is as healthy as it is versatile with its impressive fiber and vitamin content.

One cup of chopped cauliflower provides 85% of the daily value for vitamin C and is also a good source of B vitamins such as vitamin B6, which supports a healthy immune system as well as helps the body metabolize nutrients. One cup of chopped cauliflower has two grams of fiber, which helps promote satiety and can even help reduce the risk of certain gastrointestinal disorders.

6. Brussels sprouts

These mini cabbage-looking veggies pack major health benefits that shouldn’t be overlooked. Brussels sprouts are incredibly high in vitamin K and C as well as being a good source of folate. Folate is a vital nutrient for women of childbearing age since it helps prevent birth defects of the brain and spine in early pregnancy. Folate is also important for healthy cell growth.

If that isn’t enough evidence that you should add brussels sprouts to your shopping list, consider this; eating brussels sprouts is associated with a reduced cancer risk. It’s predicted that 1.9 million people will receive a cancer diagnosis this year, so try to do your part to lower your risk through healthy lifestyle habits.

7. Sweet potatoes

Sweet potatoes are rich in vitamin A, which isn’t surprising because of their orange pigment, indicating they’re rich in beta carotene, a precursor for vitamin A. Eating sweet potatoes might also help prevent diabetes, cancer, and reduce inflammation.

Sweet potatoes are slightly higher in fiber compared to white potatoes, which lowers their glycemic index. Glycemic index is a measure of how quickly a food raises blood sugar. Lower glycemic index foods are less likely to spike blood sugar and insulin levels; high levels of insulin increases the risk of type 2 diabetes as well as unwanted weight gain.

8. Asparagus

While you’re picking up meat to throw on the grill in the summer, go ahead and grab some asparagus while you’re at it. Asparagus is a hearty vegetable that holds up to grilling and will enhance the nutritional quality of your barbeque.

Asparagus is a low-calorie, high-fiber vegetable that pairs well with many foods. It’s rich in folate, vitamin K and contains almost two grams of fiber in just one-half cup of cooked asparagus. In animal studies green asparagus prevented high blood pressure in rats with high blood pressure. Asparagus contains potassium, which also helps to promote healthy blood pressure by relaxing blood vessels.

9. Beets

They’ll stain your hands, but it’s worth it. Beets contain antioxidants that are well-absorbed by humans, helping to fight inflammation and cell damage, which can accelerate the aging process. Beets are a natural source of nitrates, which convert into nitric oxide, helping to improve blood flow by relaxing the blood vessels.

Beets are packed with fiber, with one cup providing almost four grams of fiber, nearly 20% of the daily recommended amount. Eating a fiber-rich diet can lower your risk of heart disease, diabetes, stroke, and obesity.

10. Bell peppers

Like carrots, bell peppers are an easy crowd-pleaser because of their natural sweetness and crunch. Bell peppers are loaded with vitamin C, which can help boost your body’s absorption of iron. Iron helps carry oxygen throughout the body. Without enough iron, anemia can develop, resulting in fatigue, weakness, and pale skin. If you’re prone to anemia, add bell peppers to your meat and bean-based dishes to maximize your dietary iron. Grilled peppers in your fajita, anyone?

11. Red cabbage

Red cabbage is a source of anthocyanins, which are pigments that give fruits and vegetables their red, purple, and blue color. Anthocyanins help protect your liver against injury, help reduce blood pressure, improve eyesight, and fight cancer and bacterial growth. Who knew you could get such a big benefit from an ingredient in your coleslaw?

12. Onions

As much of a pain as it is to chop them, it’s not surprising that many recipes call for onions. Onions boost the flavor in dishes and can also boost your health at the same time. Onions contain compounds that can help fight cancer and reduce the formation of harmful blood clots, which can lead to a heart attack, stroke, or pulmonary embolism. The fiber in onions can also help fight high cholesterol. High levels of LDL (“bad”) cholesterol is one of many risk factors for heart disease, the leading cause of death nationwide.

13. Kale

Another dark leafy green nutritional powerhouse, kale is often considered a “superfood” because of its impressive nutritional qualities. Kale is rich in vitamin K, folate, calcium, and potassium, among other important nutrients. Kale is heartier in texture than spinach, so it can hold up to cooking without wilting.

Add kale to soups, stews, scrambled eggs, or chop some up and throw it in the pan when you’re cooking ground beef for tacos. You can also bake kale to make crispy, savory kale chips; all you need is a little olive oil and a pinch of salt.

14. Mushrooms

Mushrooms contain fiber that acts as a prebiotic, which feeds the healthy bacteria in the gut. Gut bacteria are responsible for immune health and are known to have an important connection with mental health. An imbalance of gut bacteria can increase inflammation and the likelihood of mental health disorders such as anxiety and depression.

One cup of whole mushrooms provides three grams of protein, making them a popular addition to a vegan diet to help meet protein needs. Grilling large portobello mushrooms is a popular vegan meat substitute since mushrooms hold up to grilling well and can provide a meat-like texture.

15. Beans

Beans are legumes, a class of vegetables, and are often considered “starchy vegetables” along with potatoes. Examples of legumes include black beans, white beans, pinto beans, chickpeas, and lentils, to name a few. Beans are incredibly rich in fiber, with one cup of raw beans providing well over a day’s worth of fiber.

Beans are a good source of plant-based iron, as well as blood pressure-lowering potassium. Including more plant-based proteins like beans can benefit your overall health by reducing your risk of chronic diseases and reducing the likelihood that you need medications if you do develop a chronic disease.