The Healthiest Vegetables You Can Eat, According to a Nutritionist

Hi Friends,

You can see From leafy greens to cruciferous veggies, produce is a little gift from nature to us humans. Filled with crucial immune-boosting antioxidants, fiber, B-vitamins, and minerals, they’re the "real deal" that can make a big impact on your health.

The beauty of vegetables?

The more you eat them, the better off you are. Countless studies have linked the benefits of greater veggie intake to decreased risk of chronic disease, including heart disease, diabetes, and lifestyle-related cancers. Plus, observational data has linked adequate produce intake (at least five servings per day) to better mood and self-reported feelings of happiness and satisfaction. Since veggies contain lots of water, they are also essential for hydration and digestion while simultaneously providing fuel for your body’s beneficial bacteria to survive and thrive. To be clear, any veggie is the healthiest vegetable, so choose what you love and use this list as inspo for future meals and snacks you can enjoy in flavorful ways.

That said, the only thing you may want to keep to a minimum? Breading and deep-frying your veggies, which turn a nutritious staple into a vehicle for extra refined carbs and saturated fat that can add up if you’re preparing them with those methods frequently. Otherwise, choose a variety of veggies to bulk up your meals with nutritious flavor. Cook fresh and frozen produce by steaming, grilling, sautéing, or roasting — or enjoy it raw. If you go the canned route, pick types without added sugar or sodium. Again, all vegetables are healthy vegetables, but here are a list of my top favorites:

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 are technically fungi, but they 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 only a 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.