The most healthful vegetables

Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

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.

1. Spinach
Spinach is rich in iron.
Spinach is a leafy green vegetable. It is also 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. powered by Rubicon Project, One cup of raw spinach is mostly made up of water and contains only 7 caloriesTrusted Source. It also provides the following nutrients:
an adult’s full daily requirements for vitamin K
high amounts of vitamin A
vitamin C
magnesium
folate
iron
calcium
antioxidants
Vitamin K is essential for a healthy body, and especially so for strong bones. It improves how well the body absorbs calcium.
inach also provides a good amount of iron for energy and healthy blood, and a good level of magnesium for muscle and nerve function. It is also rich in antioxidants. Research reportsTrusted Source that spinach leaves may lower blood pressure and benefit heart health.

2. Kale

Kale is a very popular leafy green vegetable with several health benefits. It provides 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 studyTrusted Source reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced:

a 10 percent reduction in low-density lipoprotein, or “bad,” cholesterol
a 27 percent increase in high-density lipoprotein, or “good,” cholesterol
Other researchTrusted Source suggests that kale juice reduces blood pressure, blood cholesterol, and blood sugar levels.

3. Broccoli

is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

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.

1. Spinach
Spinach is rich in iron.
Spinach is a leafy green vegetable. It is also 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 the following nutrients:

an adult’s full daily requirements for vitamin K
high amounts of vitamin A
vitamin C
magnesium
folate
iron
calcium
antioxidants
Vitamin K is essential for a healthy body, and especially so for strong bones. It improves how well the body absorbs calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a good level of magnesium for muscle and nerve function.

It is also rich in antioxidants. Research reportsTrusted Source that spinach leaves may lower blood pressure and benefit heart health.

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 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 studyTrusted Source reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced:

a 10 percent reduction in low-density lipoprotein, or “bad,” cholesterol
a 27 percent increase in high-density lipoprotein, or “good,” cholesterol
Other researchTrusted Source suggests that kale juice reduces blood pressure, blood cholesterol, and blood sugar levels.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. Also, try making kale chips, or juice kale for its heart-healthy benefits.

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 containsTrusted Source:

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 containTrusted Source sulforaphane. In animal researchTrusted Source, sulforaphane reduced the size and number of breast cancer cells and blocked tumor growth.

4. Peas

They are sweet, starchy vegetables that provide 134 caloriesTrusted Source 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 provideTrusted Source antioxidant and anticancer benefits.

5. Sweet Potatoes

Sweet potatoes are root vegetables that provideTrusted Source 103 calories and 0.17 grams of fat per medium potato, when it is baked with its skin.

Each potato also contains:

much more than an adult’s daily requirement of vitamin A
25 percent of their vitamin C and B-6 requirements
12 percent of their potassium needs
beta-carotene, which may improve eye health and fight cancer
Sweet potatoes may benefit people with diabetes. This is because they are low on the glycemic index scale and high in fiber, so they may help regulate blood sugar.

6. Carrots

Each cup of chopped carrots containsTrusted Source 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 studyTrusted Source reports that carrot juice extract may kill or inhibit the growth of leukemia cells.