Research says so! This healthiest vegetables list is the healthiest vegetables cream-0f-the-crop.
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,
|Cabbage||cruciferous, K, C, fiber, manganese, B6, folate|
|Carrots|| carotenoids, A, K, C, fiber, potassium (glycemic
|Cauliflower||cruciferous, C, K, folate, fiber, B6|
|Celery||K, C, potassium, folate, fiber (pesticides)|
|Collard greens|| carotenoids, cruciferous, K, A, C, manganese, fiber,
|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,
|Green peas||K, manganese, C, fiber, B1, folate|
|Kale|| carotenoids, flavonoids, cruciferous, K, A, C,
|Mushrooms||selenium, B2, copper, B3, tryptophan, B5|
|Mustard greens|| carotenoids, cruciferous, K, A, C, folate, manganese,
|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
|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
|Turnip greens|| carotenoids, cruciferous, K, A, C, folate, manganese,
|Watercress||carotenoids, cruciferous, A, C, folate|
|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 to Z most nutritious vegetables list to see the A, B, C ranking of healthy vegetables based on nutrition, fat content, calories and glycemic (blood sugar) effect.