What Vegetables Have The Most Nutritional Value

The most nutritious vegetables are those which deliver a wide variety of nutrients, contain vitamins and minerals, fiber and healthy fats. Here is our list of the best vegetables according to their nutritional value. Note: The values displayed in this article are based on 100g of vegetables. Vegetables come in all shapes, sizes, and… well… consistencies. You wouldn’t think so, but there

actually is a trend when it comes to nutrition: the more runny they are, the less nutritive they are. Before you throw your vegetables out, keep reading. We’ll go over why that is, and how you can use this information to get the most nutritional value out of your vegetables Vegetables are an important part of a well-balanced diet. Vegetables are generally low in fat and high in complex

carbohydrates, which means they provide energy without many calories. They are also low in saturated fat and sodium, making them a smart choice. There are numerous health benefits of vegetables. For more details, please read on. You might know most of the common health benefits of vegetables, but I’m sure you had no idea that some of the forgotten veggies actually posses amazing anti-aging or anti-cancer properties.

What Vegetables Have The Most Nutritional Value

Have you ever wondered what vegetables have the most nutritional value? Me too. Just asking that question sparked a life-long interest in learning about and understanding the whole vegetable nutrition story. I just think it’s important people know how to pick healthy foods. It stands to reason that you want your vegetable consumption to be as nutritious as possible. After all, what’s the point of putting something in your body if it isn’t giving back to you, right? Fortunately, some vegetables are much more nutrient-rich than others. These are the ones to seek out!

10 Most Nutrient-Dense Vegetables on Earth

Looking for the healthiest vegetables to eat? This video breaks down 10 of the most nutrient-dense vegetables to include in your meals.

It’s no secret that vegetables — which are loaded with fiber, vitamins, minerals, and antioxidants — are a must-have in a healthy diet.

They’re also filling, flavorful, and perfect for a variety of dishes, such as salads, soups, smoothies, and sandwiches.

In fact, when I’m feeling creative, I love giving dishes like pizza and pasta a nutritious twist by piling on the veggies and experimenting with new or interesting ingredients from the produce section.

Although all vegetables are healthy, several stand out for their supply of nutrients and powerful health benefits.

1. Spinach

This leafy green tops the chart as one of the most nutrient-dense vegetables.

That’s because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories

Spinach also boasts antioxidants, which may help reduce your risk of disease. One study found that dark leafy greens like spinach are high in beta carotene and lutein, two antioxidants that are associated with a decreased risk of cancer

Another study suggested that spinach may benefit heart health by helping reduce blood pressure

SUMMARY

Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.

2. Carrots

Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 grams)

They also contain beta carotene, an antioxidant that provides their vibrant orange color and may help prevent cancer. Your body converts this compound into vitamin A

In fact, one study in more than 57,000 people associated eating at least 2–4 carrots per week with a 17% lower risk of colorectal cancer in the long run .

A review of 18 studies found that carrots may also reduce lung cancer risk

Finally, these popular root veggies are high in many other key nutrients, including potassium and vitamins C and K

SUMMARY

Carrots are especially high in beta carotene, which your body converts into vitamin A. Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colorectal cancer.

3. Broccoli

Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane

Researchers in animal and test-tube studies have extensively explored sulforaphane’s ability to protect against cancer

This cruciferous veggie may help prevent other types of chronic disease as well.

One small study found that broccoli sprouts decreased levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease

Just 1 cup (91 grams) of raw broccoli provides 77% of the DV for vitamin K, 90% of the DV for vitamin C, and a good amount of folate, manganese, and potassium

SUMMARY

Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.

4. Garlic

Garlic has been used as a medicinal plant for millennia .

Its main active compound is allicin, which has been shown to aid blood sugar and heart health

In a 3-month study in 90 people, those who took 1,600 mg of garlic powder per day had significant reductions in belly fat and decreases in blood pressure and triglyceride levels compared with the placebo group

Garlic powder supplementation also led to improvements in insulin resistance, a condition that may contribute to type 2 diabetes

Another review of 33 studies found that garlic lowered cholesterol levels and improved blood sugar control, which may support those with heart disease or type 2 diabetes

Plus, although further research is needed, test-tube and animal studies suggest that allicin has powerful cancer-fighting properties

SUMMARY

Studies show that garlic may help lower triglyceride and cholesterol levels. Some studies suggest that garlic may help decrease blood sugar levels and help prevent cancer, but more research is needed.

5. Brussels sprouts

Like broccoli, Brussels sprouts are a cruciferous vegetable, and they contain the same beneficial plant compounds.

Brussels sprouts also boast kaempferol, an antioxidant that may be particularly effective in preventing cell damage

Kaempferol has been shown to have anti-inflammatory and cancer-fighting properties, which may protect against disease

This veggie is likewise a great source of fiber, an important nutrient that supports bowel regularity, heart health, and blood sugar control

Additionally, Brussels sprouts are very nutrient-dense. Each serving is packed with folate, magnesium, and potassium, as well as vitamins A, C, and K.

SUMMARY

Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease. They’re rich in fiber and many other essential nutrients.

6. Kale

Like other leafy greens, kale is renowned for its nutrient density and antioxidant content.

Only 1 cup (21 grams) of raw kale is loaded with potassium, calcium, copper, and vitamins A, B, C, and K

In one small study, eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal alone

Another study showed that drinking kale juice may decrease blood pressure, cholesterol, and blood sugar levels

SUMMARY

Kale is high in vitamins A, C, and K, as well as antioxidants. Studies show that kale may support healthy blood sugar and cholesterol levels.

7. Green peas

Peas are a starchy vegetable, which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, green peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fiber, 9 grams of protein, and vitamins A, C, and K, as well as riboflavin, thiamine, niacin, and folate

Because they’re high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements

Moreover, peas are rich in saponins, a group of plant compounds known for their anticancer effects. While further studies are needed, some research suggests saponins may reduce tumor growth and cause cancer cell death

SUMMARY

Green peas are high in fiber, which supports digestive health. They also contain plant compounds called saponins, which may have anticancer effects.

8. Swiss chard

Swiss chard is low in calories but high in many essential vitamins and minerals.

One cup (36 grams) contains just 7 calories but nearly 1 gram of fiber, 1 gram of protein, and lots of manganese, magnesium, and vitamins A, C, and K .

Swiss chard is also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids

This veggie may even help prevent damage caused by type 2 diabetes, though human studies are needed.

In an older study in rats, Swiss chard extract reduced oxidative stress caused by high blood sugar levels in the lungs. In another older rat study, chard extract helped improve blood sugar levels and reduce oxidative stress

SUMMARY

Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.

9. Beets

Beets are a vibrant, versatile root vegetable that pack fiber, folate, and manganese into each serving with very few calories

They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels

According to a review of 11 studies, the nitrates in beet juice may help lower blood pressure levels. In turn, this may lower your risk of heart disease

What’s more, beets and their juice have been linked to improved endurance and athletic performance

SUMMARY

Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.

10. Asparagus

Asparagus is rich in several vitamins and minerals and is an excellent addition to any diet. Just 1/2 cup (90 grams) of cooked asparagus provides 33% of the DV for folate, as well as plenty of selenium, vitamin K, thiamine, and riboflavin

Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy 

One animal study also suggests that asparagus extract protects against liver and kidney damage by reducing oxidative stress

SUMMARY

Asparagus is especially high in folate, which may help prevent neural tube irregularities during pregnancy. One animal study also showed that this veggie may reduce oxidative stress and prevent liver and kidney damage.

What are the most healthful vegetables?

Eating plenty of vegetables may be one of the simplest ways to improve health and well-being.

All vegetables contain healthful vitamins, minerals, and dietary fiber — but some stand out for their exceptional benefits.

Specific vegetables may offer more health advantages to certain people, depending on their diets, overall health, and nutritional needs.

In this article, we look at 10 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet.

1. Spinach

Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only 7 caloriesTrusted Source. It also provides:

• an adult’s full daily requirementTrusted Source of vitamin K
• high amounts of vitamin A
• vitamin C
• magnesium
• folate
• iron
• calcium
• antioxidants

Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

It is also rich in antioxidants, and researchTrusted Source suggests that spinach leaves may lower blood pressure and benefit heart health.

If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.

How to eat spinach

People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.

2. Kale

Kale is a very popular leafy green vegetable with several health benefits. It provides around 7 caloriesTrusted Source per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol.

Research from 2015Trusted Source, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels.

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.

3. Broccoli

Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

• around 31 caloriesTrusted Source
• the full daily requirement of vitamin K
• twice the daily recommended amount of vitamin C

According to the National Cancer InstituteTrusted Source, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed.

How to eat broccoli

Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads.

For more science-backed resources on nutrition, visit our dedicated hub.

4. Peas

Peas are a sweet, starchy vegetable. They contain 134 caloriesTrusted Source per cooked cup, and they are rich in:

• fiber, providing 9 grams (g) per serving
• protein, providing 9 g per serving
• vitamins A, C, and K
• certain B vitamins

Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets.

Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, plant compounds that may help protect againstTrusted Source oxidative stress and cancer.

How to eat peas

It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy a refreshing pea and mint soup.

5. Sweet potatoes

Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides 103 caloriesTrusted Source and 0.17 g of fat.

Each sweet potato also contains:

• much more than an adult’s daily requirement of vitamin A
• 25% of their vitamin C and B6 requirements
• 12% of their potassium requirement
• beta carotene, which may improve eye health and help fight cancer

Sweet potatoes may be a good option for people with diabetes. This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood sugar.

How to eat sweet potatoes

For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu.

6. Beets

One cup of raw beets contains:

• 58.5 caloriesTrusted Source
• 442 milligrams (mg) of potassium
• 148 micrograms of folate

Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. A small 2012 studyTrusted Source reports that drinking 500 g of beet juice significantly lowered blood pressure in healthy people.

These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpfulTrusted Source for people with diabetes-related nerve problems, called diabetic neuropathy.

How to eat beets

Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches.

7. Carrots

Each cup of chopped carrots contains 52 caloriesTrusted Source and over four times an adult’s daily recommended intake of vitamin A, in the form of beta carotene.

Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.

Certain nutrients in carrots may also have cancer-fighting properties. A 2018 reviewTrusted Source of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.

How to eat carrots

Carrots are extremely versatile. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus.

8. Fermented vegetables

Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics.

Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health.

According to the National Center for Complementary and Integrative HealthTrusted Source, probiotics may help with symptoms of irritable bowel syndrome. They may also prevent infection- or antibiotic-induced diarrhea.

Some good vegetables for fermentation include:

• cabbage, as sauerkraut
• cucumbers, as pickles
• carrots
• cauliflower

How to eat fermented vegetables

People eat fermented vegetables in salads, sandwiches, or as a side dish.

9. Tomatoes

Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:

• 32 caloriesTrusted Source
• 427 mg of potassium
• 24.7 mg of vitamin C

Tomatoes contain lycopene, a powerful antioxidant. ResearchTrusted Source suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer.

Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.

The Age-Related Eye Disease StudyTrusted Source reports that people who have high dietary intakes of these substances have a 25% reduced risk of age-related macular degeneration.

How to eat tomatoes

People enjoy tomatoes raw or cooked, and cooking them releases more lycopene.

10. Garlic

People have long used garlic in cooking and medicine. Each garlic clove contains just 4 caloriesTrusted Source and is low in vitamins and minerals.

However, garlic is a natural antibiotic. For example, a 2018 reviewTrusted Source notes that people have used garlic for purposes similar to those of antibiotics since the 16th century.

Allium, a component of garlic, may be the source of its health benefits. Confirming this will require more research.

12 Powerhouse Vegetables You Should Be Eating

Cream of the Crop

If you regularly load up your grocery cart with a variety of veggies, you could be well on your way to a healthier and longer life. But which ones should you reach for? Recent research has shown that dozens of vegetables pack a particularly big nutritional punch. Sneaking them into your daily diet couldn’t be simpler.

Beet Greens

Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup raw provides nearly twice your daily requirement. Cooking tip: Saute a bunch of tender beet greens with some olive oil and garlic for a healthy side dish. Or chop them and add to frittatas, soups, or pasta dishes.

Beets

Not to be outdone by their tops, ruby red beets are a leading source of nitrates, which are good for your blood pressure. Plus, you get fiber and other nutrients from beets. Cooking tip: Roasting beets boosts their natural sweetness. Wrap each beet individually in foil and bake at 350 F until tender. Or skip the oven. Grate raw beets and add to slaws or as a topping in sandwiches.

Microgreens

Great things come in small packages. The baby versions of radishes, cabbages, kale, and broccoli can be higher in nutrients like vitamins C and E than the regular, mature plants. They range in flavors from peppery to tangy. Cooking tip: Try adding a handful of microgreens to sandwiches and salads, or use as a garnish for soups.

Watercress

Often overshadowed by arugula, this peppery green can knock any dish into nutritional shape. It’s particularly rich in vitamins A, C, and K, and other antioxidants that are good for you. Cooking tip: Watercress can instantly make sandwiches and salads more lively and fresh-tasting. Or blend the greens into pureed soups.

Health Benefits Of Vegetables

There are many health benefits of vegetables. Almost every day we hear about someone eating healthy, exercising and getting plenty of rest. It’s the path to a long and seemingly worry free life. But the most likely reason for much of these results is based on what we eat on a regular basis. Ah, vegetables. If you’re like me (and more than half of all Americans), you’ve heard that vegetables are healthy for you since birth. Study after study has confirmed that people who eat more vegetables have lower risks for most major diseases, including heart disease, stroke, and diabetes.

1. Decreases inflammation
   Chronic inflammation is linked to obesity and insulin resistance, cardiovascular disease metabolic syndrome, NAFLD (non-alcoholic fatty liver disease), psoriasis, inflammatory bowel disease, rheumatoid arthritis –  to name a few. It’s believed that the Western diet (high in fat, sugar and processed foods and low in fiber) – play a role in increasing chronic inflammation. A traditional Mediterranean dietary pattern, which contains an abundance of fruits, vegetables, legumes, grains, fatty fish and healthy fats has been shown to have an anti-inflammatory effect in the body. Vegetables are a important component to this diet. It’s e
   Choose: Green leafy vegetables including kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Opt for organic locally grown veggies that are in season when possible.
2. Improves health of the gut microbiome
   Our gut microbiome plays a huge role in health. It regulates overall health, immune system, metabolism, energy, body weight, mood, food choices, nervous system, heart health, risk of diabetes, metabolic syndrome, osteoporosis, mental health, allergies, etc. A healthy gut is one that contains a good balance of bacteria as well as diversity. It’s believed that modern lifestyles and the Western diet (high in fat, sugar and processed foods and low in fiber) – play a role in the reduction of good bacteria and overall diversity. Foods high in fiber, especially certain types of fiber and resistant starches called prebiotics, play a major role in keeping our gut bacteria in balance. Many vegetables are an excellent source of prebiotics. Eating healthy plant foods can alter your gut bacteria for the better in a matter of a few days!
   Choose: a variety of veggies especially prebiotic rich veggies including Jerusalem artichokes, onions, chicory, garlic, leeks, broccoli, cauliflower, collards, bok choy, Brussels sprouts, mustard greens and kale, mushrooms, asparagus, eggplant, radishesand sea vegetables like seaweed, spirulina and other marine algae. See my previous post on prebiotics to get the full list. Also choose probiotic rich fermented veggies as well as sauerkraut.
3. Aids in weight management
   This one isn’t a shocker! Vegetables help in weight management by several mechanisms:
   -Low in calories and carbs. Compare a cup of rice for 240 cal/45gm carbs to a cup of cauliflower rice for 25 cal/5 gm carbs.
   -High in fiber and water so they keep you feeling full longer.
   -Take up a lot of room in your stomach to keep you feeling full.
   -The fiber contains prebiotics and feed the “good” bacteria in the gut. Certain kinds of bacteria can aid in weight management whereas others may lead to weight gain.
   Choose: all kinds of vegetables, cooked and raw – especially the non-starchy ones.
4. Decreases risk of type 2 diabetes
   New research suggests that the more plant foods you eat, the lower your risk of type 2 diabetes. This is believed to be due to the antioxidant action which reduces insulin resistance and/or inflammation. The review which  included nine nutrition studies (including more than 300,000 people), showed a ~ 30% drop in risk of type 2 diabetes — for people who ate “healthy” plant-based diet, including veggies, fruits, legumes, nuts and whole grains. These foods contain fiber, vitamins, minerals, antioxidants and other beneficial compounds. Keep in mind that this review included “healthy plant-based diets”. So while vegetables were an important component, they weren’t the only component. Other studies have shown magnesium rich veggies to aid in decreasing risk of type 2 diabetes.
   Choose a variety of vegetables, especially magnesium rich leafy greens
5. Decreases risk of heart disease and stroke
   Vegetables contain a wide variety of plant compounds that play an important role in heart health, including decreased cholesterol, improved blood vessel functioning, lowered blood pressure and decreased inflammation. This review showed 10 servings of fruits and veggies a day lowered  risk of cardiovascular disease by 28% and risk of premature death by 31%.
   Choose:  variety of veggies to get all the health benefits for heart health. Of special importance:
   -Green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage, and cauliflower), and green and yellow vegetables (such as green beans, carrots, and peppers). These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.
   -Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.
   -Veggies high in soluble fiber including okra, eggplants, carrots, asparagus, artichokes, Brussels sprouts, broccoli help to lower LDL cholesterol.
6. Lowers blood pressure
   Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease and stroke.  Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years.
   Eating vegetables (and fruit) has been proven to help lower blood pressure.The benefits come from fiber, vitamins and minerals such as potassium and magnesium. The potassium is especially important as it balances out the negative effect of salt, which helps to lower blood pressure. Vegetables are an important part of the DASH diet (Dietary Approaches to Stop Hypertension). Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of a blood pressure reading) by 8-14 points. The DASH diet recommends 4-5 servings of veggies a day.
   Choose: leafy greens, which are high in potassium, include: romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard
7. Decreases insulin resistance
   Many studies have found that eating a diet rich in plant compounds is linked to higher insulin sensitivity. In particular, colorful fruits and vegetables are rich in plant compounds that have antioxidant properties Antioxidants bind to and neutralize molecules called free radicals, which can cause harmful inflammation throughout the body. In addition, several studies have found a link between high soluble fiber intake and increased insulin sensitivity.