Vegetables List with Vegetable Nutrition Facts

healthiest-vegetablesThe list of vegetables below can help you get healthy and stay healthy. How do we know these are the healthiest vegetables to eat?

Research says so! This healthiest vegetables list has all the healthiest vegetables.

Every single public health agency and health authority recommends that you eat at least 3 to 5 servings a day from the healthiest vegetables list. Yet only 9% of the population get the recommended amounts.

And over half eat NO veggies at all – much less the healthiest vegetables!

But eating more of the healthiest vegetables from our list of vegetables can provide you with some amazing health benefits. Here are just a few:

  • Less chance of weight gain,
  • Better teeth and bone structure,
  • A 41% lower risk of heart disease,
  • 22% reduced risk of certain cancers,
  • Improved memory and brain functioning,
  • Macular degeneration, glaucoma prevention,
  • And colds, flu and infection immunity protection.

But even healthy vegetables vary in nutritional value. And those with high pesticide levels (noted in parentheses) should be bought organically.

Here are some examples of vegetable nutrition facts that are noted in the list of vegetables below (potential negatives are listed in parentheses).

  • High in soluble or insoluble fiber
  • High in vitamins, such as A, C, E, K & folate
  • High in minerals, such as potassium, manganese & iron
  • High in phytonutrients – carotenoids, cruciferous and flavonoids

The Healthiest Vegetables List of Vegetables to Eat

 VEGETABLE  NUTRITIONAL VALUES IN ORDER (considerations)
 Arugula  carotenoids, fiber, A,C,K, folate
 Asparagus  K, folate, C, A, tryptophan, B1, B2
 Avocado (fruit)  essential fatty acids (fat, glycemic)
 Beets  flavonoids, folate, manganese, potassium (glycemic)
 Bell peppers  carotenoids, C, A, B6, fiber (pesticides, nightshade)
 Bok choy  cruciferous, A, C, K, B6, folate
 Broccoli  carotenoids, cruciferous, C, K, A, folate, fiber
 Brussels sprouts  carotenoids, cruciferous, K, C, folate, A, manganese,
fiber
 Cabbage  cruciferous, K, C, fiber, manganese, B6, folate
 Carrots  carotenoids, A, K, C, fiber, potassium (glycemic
when cooked)
 Cauliflower  cruciferous, C, K, folate, fiber, B6
 Celery  K, C, potassium, folate, fiber (pesticides)
 Collard greens  carotenoids, cruciferous, K, A, C, manganese, fiber,
calcium
 Corn, yellow  A, iron (glycemic)
 Cucumbers  C, molybdenum, A, potassium (wax coating)
 Dandelion greens  carotenoids, A, C, E, folate
 Eggplant  fiber, potassium, manganese (nightshade)
 Garlic  allicin, manganese, B6, C
 Green beans  flavonoids, K, C, manganese, A, fiber, potassium,
folate
 Green peas  K, manganese, C, fiber, B1, folate
 Kale  carotenoids, flavonoids, cruciferous, K, A, C,
manganese, fiber
 Leeks  manganese
 Mushrooms  selenium, B2, copper, B3, tryptophan, B5
 Mustard greens  carotenoids, cruciferous, K, A, C, folate, manganese,
E
 Okra  carotenoids, fiber, A, C, K, thiamine, B6
 Olives  essential fatty acids (fat, glycemic)
 Onions  sulfur compounds, flavonoids, chromium, fiber
 Parsnips  fiber, C, K, folate (glycemic)
 Potatoes  C (pesticides, nightshade, glycemic)
 Pumpkin  carotenoids, A, C, E (glycemic)
 Romaine lettuce  carotenoids, K, A, C, folate, manganese, chromium
(pesticide)
 Spinach  carotenoids, K, A, minerals, folate, iron, C, B2, B6,
fiber, B1, E
 Squash, summer  manganese, C, magnesium, A, fiber
 Squash, winter  carotenoids, A, C, potassium, fiber
 Sweet potatoes  carotenoids, A, C, manganese (glycemic)
 Swiss chard  carotenoids, K, A, C, manganese, potassium, iron
 Tomatoes (fruit)  carotenoids, C, A, K, molybdenum, potassium
(nightshade)
 Turnip greens  carotenoids, cruciferous, K, A, C, folate, manganese,
fiber
 Watercress  carotenoids, cruciferous, A, C, folate
 Yams  (glycemic)
 Zucchini  carotenoids, C, magnesium, A, fiber

This list of vegetables is the healthiest vegetable list and the best healthy vegetables list you can use to choose the healthiest vegetables to eat.

You can also go to the top 10 healthiest vegetables list and the (A-Z) list of vegetables to see the A, B, C ranking of healthy vegetables based on nutrition, fat content, calories and glycemic (blood sugar) effect.

More Commonsense Health for You:
The Healthiest Fruit List of Fruits
Best Foods to Eat for Great Health
Unhealthy Food to Avoid & Foods NOT to Eat
List of Whole Grain Foods and Whole Grains Benefits

Comments

  1. Marcia Allan says

    You make mention of nightshade several times in the healthiest vegetables to eat list. what is nightshade and what are the symptoms?

    • says

      Hi Marcia! Great question. And it reminds me that I want to do an article about “nightshades” sometime soon. So thanks!

      In the meantime, here’s a quick explanation for you. Nightshades are a group of flowering plants, which include various foods, spices, weeds, landscaping and medicinal plants. Nightshades are known to contain alkaloids of varying amounts. Some plants are highly toxic to humans while others are hardly noticeable, which is why we can eat them. However, there are some people who are sensitive to nightshade foods, thinks like potatoes, tomatoes, egg plant, and capsicum, and may experience an upset stomach, diarrhea, and vomiting as well as more allergy-like symptoms, including things like itchy hands and feet, and swelling of the lips and tongue.

      So, stay tuned! More info to come.

Leave a Reply

Your email address will not be published. Required fields are marked *