15 of the Healthiest Vegetables You Can Eat, According to a Nutritionist
If you need a break from frozen peas, start here.
Carrots
Carrots are full of vitamin A, which helps with vision — especially at night. Enjoy these root veggies raw, shredded in salads, or blended in smoothies.
Broccoli
Broccoli gets its healthy rep because it’s low in calories and high in micronutrients, including vitamin C, vitamin A, and vitamin K. Eat it raw or steamed versus boiled to reap a bigger nutritional bonus.
Mushrooms
Mushrooms can help with cognition, heart health, and disease prevention. Swap ’em in as a replacement for meat — studies suggest it will positively affect body weight and overall health.
Kale
Your favorite leafy green is positively chock-full of vitamin K — just ½ cup provides about 440% of the recommended daily value! Another fun fact: A serving of kale also supplies 10% of your daily value for calcium — good to know if you’re lactose intolerant.
Turnips
This root vegetable is rich in fiber and micronutrients including calcium, phosphorus, and potassium. Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes.
Spinach
Spinach has tons of vitamin A (over half of the recommended daily amount in a serving!), which helps boost and enhance our immune system — so make like Popeye and add this leafy green to your diet on the regular.
Asparagus
Whether you enjoy asparagus roasted or sauteed, grab a bunch the next time you’re at the grocery store. The stalks contain few calories but lots of fiber and micronutrients such as folate, vitamin C, vitamin A, and vitamin K.
Lentils
Lentils count as both a vegetable and a protein, which makes them a smart and budget-friendly choice. The legumes provide plenty of fiber, 50% of our daily folate, and 45% of our daily iron recommendations.
Green Beans
Green beans are a good source of vitamin A, vitamin C, vitamin K, and fiber. Buy ’em raw or canned for sides and salads.
Cauliflower
If you haven’t already gotten in on the cauliflower craze, it’s not too late to join. Swapping spuds for cauliflower is an easy way to sneak in extra vitamin C, potassium, and plant-based omega-3’s to your meal.
Beets
Beets are an anti-inflammatory and antioxidant vegetable shown to have positive effects on blood pressure and oxidative stress. Don’t like the taste? Just wait until you try this fudgy beet brownie recipe.
Tomatoes
Tomatoes contain lycopene, which give the salad staple its red color. Research has shown that lycopene supports vascular health and helps prevent cardiovascular disease.
Onions
Not only will they punch up the flavor of whatever you’re cooking, but onions also contain a flavonoid called quercetin, which has been shown to improve mental and physical performance. Major win!
Eggplant
Eggplant is a versatile vegetable that can absorb the flavor of whatever else is going in your dish. Plus, studies have shown that eggplant contains cardioprotective compounds for a healthier heart.
Sweet Potato
Sweet potatoes are one of the best sources of beta-carotene, which is an antioxidant that converts into vitamin A. This complex carbohydrate may seem too good to be true, but a baked orange spud loaded with black beans, feta, herbs, and roasted peppers is one of the easiest and nutrient-dense dinners you can have.
Publication: Good Housekeeping
