We all understand that eating vegetables is important. They are one of the main foods that experts recommend, and they should be a big part of our diet.
Vegetables are not only affordable when compared to meat and processed foods, but they are also low in carbs. They are excellent for our health because they contain many different vitamins and minerals and provide a lot of fiber.
However, many people wonder which vegetables to choose when they’re shopping. The vegetable section at the supermarket can be overwhelming. To help you, we’ve made a list of the top 10 healthiest vegetables to make your next trip to the store healthier.
Broccoli
Broccoli is a vegetable that comes from the cruciferous family and is used in many cuisines worldwide. The part of the broccoli most people eat is the flowery head. But did you know that the thick stem is also edible and just as healthy? In one cup (about 3.2 ounces or 91 grams) of raw broccoli, you get a lot of essential nutrients:
- 135% of the vitamin C you need each day
- 116% of the vitamin K you need each day
- 10% of the daily requirement for fiber, folate, manganese, and vitamin A
Eating broccoli may also help lower the risk of cancer and reduce harmful substances in your body!
Brussels sprouts
Brussels sprouts belong to the healthy cruciferous vegetable family. While kids often dislike them, many adults appreciate their delicious and nutritious qualities. A single cup (about 3.1 ounces or 88 grams) of raw Brussels sprouts is quite impressive, providing:
- 195% of the vitamin K you need daily
- 125% of the vitamin C you need daily
- At least 10% of your daily requirement for vitamin B6, folate, potassium, and fiber
Just like broccoli, Brussels sprouts offer various health benefits. They contain an antioxidant called kaempferol, which can help detoxify the body and protect cells from damage.
Spinach
Spinach, a leafy green, is highly nutritious. Baby spinach goes well in salads, while mature spinach is often cooked. Just one cup (about 1.1 ounces or 30 grams) of raw, chopped spinach, commonly used in salads, provides:
- A mere 7 calories
- 56% of your daily vitamin A needs
- A generous 181% of your daily vitamin K needs
- Some healthy doses of manganese, vitamin C, and folate
Spinach is loaded with antioxidants, such as lutein and beta-carotene, which help reduce the risk of chronic diseases, including cancer.
Kale
Kale, a famous leafy green, gained popularity in the early 2010s through health food trends, but not everyone loved its taste. Despite this, its remarkable nutritional content fueled its rise.
Just one cup (about 2.4 ounces or 67 grams) of chopped raw kale is a nutritional powerhouse:
- 684% of your daily vitamin K needs
- 206% of your daily vitamin A needs
- 134% of your daily vitamin C needs
- 26% of your daily manganese needs
It’s also rich in other essential nutrients like vitamin B6, riboflavin, copper, potassium, and calcium. Kale’s versatility makes it a common ingredient in green smoothies, and in juice form, it’s credited with reducing “bad” cholesterol, lowering blood pressure, and helping manage blood sugar levels.
Asparagus
Asparagus, a green and healthy veggie with a unique impact on urine smell, has been enjoyed for centuries and is even found in ancient cookbooks. Best in spring when the young shoots are tender, a one-cup serving (about 4.7 ounces or 134 grams) provides a balanced mix of nutrients: 20% of your daily vitamin A needs, 70% of your daily vitamin K needs, and good amounts of folate, iron, vitamin C, thiamine, and copper. It’s versatile in various dishes, but a simple roasted version with salt, olive oil, and a hint of parmesan makes for a delicious and healthy side. Plus, asparagus is one of the few sources of glutathione, an antioxidant aiding the liver in detoxifying the body.
Garlic
Garlic isn’t just for warding off vampires – it’s a superfood! It belongs to the onion family, which includes leeks, shallots, and chives. People have used garlic in cooking and medicine for thousands of years, dating back to the ancient Egyptians.
A single cup (4.8oz/136g) of raw garlic is packed with nutrients:
- 114% of your daily manganese
- 84% of your daily vitamin B6
- 71% of your daily vitamin C
- 28% of your daily selenium
- Plus, there are good amounts of calcium, phosphorus, copper, potassium, thiamine, and riboflavin.
Garlic is a natural antibiotic and is linked to reducing cancer risk, lowering cholesterol and blood pressure, and preventing strokes. For the most nutrients, eat garlic raw, as cooking reduces its nutritional value.
Carrots
Carrots are more than a rabbit’s snack. They’ve been known to help with night vision, but not entirely accurately. These versatile root vegetables have been around for a long time, originating in Europe and Southwestern Asia.
A single cup (4.5oz/128g) of raw chopped carrots doesn’t grant night vision, but it does contain:
- A whopping 428% of your daily vitamin A needs.
- About 21% of your daily vitamin K.
- A decent 14% of your daily fiber.
- They also provide various vitamins and minerals in smaller amounts, like vitamin C, vitamin B6, folate, potassium, and manganese.
The vitamin A in carrots comes from beta-carotene, which your body turns into vitamin A if it needs it. Beta-carotene also gives carrots their bright orange color.
Ginger
Ginger, which comes from the root of the ginger plant, is more of a spice than a vegetable. It’s used in various foods, from cookies to curries, and even in juices.
A single teaspoon (0.7oz/2g) of raw ginger has very few nutrients. But ginger is remarkable in other ways. It’s a natural remedy for motion sickness and helps reduce inflammation like arthritis or gout.
Some people with diabetes find it beneficial in lowering their blood sugar levels when taken as a supplement.
Onions
Onions are common in kitchens worldwide. Like garlic, they belong to the allium family. They are packed with nutrients and offer many health benefits. What’s great about onions is their versatility – you can add them to almost any dish, improving its flavor!
A single cup (5.6oz/160g) of raw onions provides:
- 11% of your daily fiber needs
- 20% of your daily vitamin C
- 10% of your daily vitamin B6 and manganese
- Good amounts of folate and potassium.
While onions may not have as many nutrients as some other veggies mentioned earlier, they are affordable and available year-round. Plus, they are rich in antioxidants and known for their cancer-fighting properties, making them a fantastic choice!
Green peas
Green peas, sometimes just called peas, are technically not veggies but legumes. They’re like beans because they come from the pea plant. But people usually eat them like vegetables, unlike other legumes such as beans or lentils.
A single cup (5.1oz/145g) of raw peas offers:
- 16% of your daily protein needs
- 97% of your daily vitamin C
- 45% of your daily vitamin K
- 30% of your daily fiber and manganese
- 26% of your daily thiamine
Plus, they have good amounts of many other vitamins and minerals.
Green peas are fantastic because they’re not only nutrient-rich but also a great plant-based protein source. This is especially useful for those following vegetarian diets and those who want to eat less meat.
