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Vegetables are colorful, versatile, and packed with nutrients that are vital to good health. They are divided into groups based on nutritional content, such as dark greens, starches, and beans, peas and lentils.
Most adults should aim for 2-4 cups of vegetables each day, depending on age and gender. Eating veggies every day can help you get more nutrients directly from food. They also help you feel full, which makes it easier to manage weight.
This article covers some of the most nutrient dense vegetables and their health benefits.
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Spinach
Spinach is one of the most nutrient-dense green leafy veggies you can eat. It provides significant amounts of vitamins A, B, and K. It is a good source of minerals, including manganese, magnesium, iron, copper, and calcium. In addition, it is rich in antioxidants, fiber, and essential amino acids.
Spinach may help manage blood sugar and cholesterol levels and reduce the risk of some cancers. You may not want to eat spinach every day because it can make it hard to absorb calcium and magnesium, which can lead to kidney stones. The high amount of vitamin K can interfere with blood thinners and other medications.
Carrots
This root vegetable provides an abundance of vitamin A. Carrots are a good source of beta-carotene, potassium, fiber, antioxidants, vitamin K, and essential amino acids.
Phytochemicals in carrots appear to have anti-cancer, antioxidant, anti-inflammatory and antibacterial effects. You will get more of the benefits of beta carotene from cooked carrots compared to raw. Eating too many carotene-rich foods over several months can lead to carotenemia, which causes your skin to appear yellow or orange.
Sweet Potatoes
A medium-sized, skin-on baked sweet potato provides 122% of the recommended daily value (DV) for vitamin A (based on a 2,000-calorie diet). Among other nutrients, they are rich in vitamin C, fiber, potassium, B vitamins, beta carotene, and essential amino acids.
Sweet potatoes may help reduce risks of developing diabetes, cardiovascular disease and cancer.
Broccoli
Broccoli is rich in fiber and vitamins A, C, and K and is a good source of calcium, potassium and iron. Broccoli has powerful antioxidant, anti-inflammatory and anti-cancer properties. Broccoli raw or cooked is a great way to get your greens.
Some research suggests that indole glucosinolate, a compound in cruciferous vegetables, interferes with thyroid hormones. But there isn’t enough data to say how much you would have to eat to cause a problem.
Cabbage
Kale is a good source of vitamins K, C, A, and B6, folate, and manganese. It is also high in fiber and carotenoids, lutein, and zeaxanthin.
Antioxidants in kale help reduce inflammation and oxidative stress. This leafy green can help with constipation or digestive problems. It may also protect against heart disease, cancer and obesity. You will get more nutritional value from raw kale compared to cooked kale.
Green Peas
One cup of cooked green peas has 31% of the DV for fiber. You’ll also get generous amounts of protein and vitamins A, B, and C, as well as iron and other important nutrients.
Green peas and other pulses are foods with a low glycemic index, meaning they don’t usually raise blood sugar. These veggies may help reduce the risk of diabetes and heart disease. In addition, the protein and fiber content of peas can help you feel full and control your appetite.
Tomatoes
Tomatoes, which are fruits, have plenty of vitamin C and other antioxidants. Tomatoes may help reduce the risk of heart, neurodegeneration and bowel disease. And tomatoes are good for the immune system and the skin.
Known for its abundant lycopene, which has anti-cancer properties, tomatoes are nutritious raw or cooked. But it is easier for the body to absorb lycopene from cooked tomatoes than raw.
Brussels sprouts
A serving of Brussels sprouts has about half the dv for vitamin C, along with other antioxidants. You also get plenty of fiber, potassium, and folate. This cruciferous vegetable promotes blood and bone health, supports the immune system, and may help prevent some cancers. They help you feel full but are low in calories. If you boil Brussels sprouts, you lose some of the vitamin C, so you may want to steam, roast or soak them.
Bell peppers
Bell peppers are fruits, although most people use them as vegetables. They come in a variety of colors, including green, yellow, orange, and red. All are nutrient dense, although nutritional value varies slightly by color.
Bell peppers are rich in bioactive compounds with antioxidant, antibacterial, antifungal, anti-diabetic and anti-tumor properties. In addition, they are good for the immune system.
Onions
Bioactive compounds in onions provide many health benefits. They have antioxidant, antimicrobial and anti-inflammatory effects. They may also protect against diabetes, cancer, and heart disease. And they are good for the digestive, immune, and reproductive systems.
garlic
Garlic derives most of its health benefits, including strong antioxidant properties, from a range of bioactive compounds. Garlic may help improve cholesterol and blood pressure. And its anti-inflammatory effects may help reduce the risk of chronic diseases such as cancer, diabetes and cardiovascular disease.
Card of Switzerland
Swiss chard is a good source of vitamins A and C. Swiss chard and other leafy greens are rich in antioxidants, which may help reduce the risk of heart disease and some cancers. It also contains fiber, which helps with weight management and digestion.
One cup of raw Swiss chard has 249% of the DV for vitamin K. Vitamin K is important for bone health and blood clotting. However, it can interfere with blood thinners and other medications.
Beets
Beets are full of fiber and high in vitamins A, B, C, and K as well as folate, nitrates, and antioxidants. This root vegetable may help reduce the risk of chronic diseases such as cardiovascular disease and cancer. Beets may also help protect against memory loss and dementia.
Asparagus
Asparagus is high in vitamins A, C, E, K, and B6. It is rich in folate, iron, copper, calcium, protein, and fiber. It is low in fat and calories but helps you feel full, which will help with weight management. Asparagus is good for blood and bone health and has cancer fighting properties.
Alfalfa sprouts
One cup of raw alfalfa sprouts has only 8 calories, 51% of which come from protein. They also have a fair amount of C, K, and B vitamins. Alfalfa sprouts are rich in bioactive compounds with antioxidant, antiviral and anti-diabetic properties. They are also good for the immune system.
Collard greens
Collards are a nutritional powerhouse, providing 27% of the DV for fiber and 21% for calcium. It’s also high in vitamins A and C and beta-carotene, plus 644% of the DV for vitamin K.
Vitamin K is good for your bones and helps your blood clot. Too much vitamin K is rarely harmful, although it can interact with some medications. Green leafy vegetables, including collards and kale, are good for brain health and may help slow cognitive decline as you age.
Cauliflower
Cauliflower provides large amounts of vitamins and minerals, including vitamins C and K as well as folate, phosphorus, and B vitamins. Cruciferous veggies are low in calories and high in fiber, so they help you feel full. Eating them regularly is associated with a reduced risk of some cancers, depression, and all-cause mortality.
Cauliflower loses some nutritional value when cooked. You will get more of its health benefits when you eat it raw, steamed, stir-fried, or microwaved.
Red Cabbage
A cup of red cabbage provides more than half the DV for vitamin C and 28% for vitamin K. It also contains high amounts of fiber, iron, and potassium. That reddish-purple color tells you that red cabbage contains anthocyanins, which are linked to a lower risk of cardiovascular disease.
Research suggests that the glucosinolates and their isothiocyanate metabolites in cruciferous vegetables may help prevent a number of chronic diseases.
Seaweed
The nutritional value of seaweed varies depending on the particular type. In general, seaweed is loaded with minerals. It is high in fiber and promotes gut health. Seaweed also contains polyphenols, carotenoids, and omega-3 fatty acids, which help prevent disease.
Fermented Vegetables
Depending on the vegetable, fermentation can increase or decrease certain nutrients. Either way, fermented vegetables are high in probiotic bacteria and may help boost metabolism and reduce the risk of obesity, gastrointestinal disease and chronic disease. Fermented foods tend to have a high salt content, so moderation is key.
Summary
A healthy balanced diet is rich in vegetables and fruit. When it comes to vegetables, some are more nutrient dense than others. Each provides a unique combination of healthy properties. You’ll get more health benefits by varying your veggies for color, texture and flavor at each meal.
