20 Healthiest Vegetables You Must Include in Your Diet

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20 Healthiest Vegetables You Must Include in Your Diet 1 2 11zon

Vegetables are an essential part of a healthy diet. They are rich in vitamins, minerals, fibre, and other important nutrients that can help maintain good health and reduce the risk of chronic diseases like heart disease, diabetes, and cancer [1]. 

1. Spinach

Spinach is a leafy green vegetable that is high in vitamins A and C, folate, iron, and calcium. It is also rich in antioxidants, which can help protect the body against oxidative stress and inflammation [1].

2. Broccoli

Broccoli is a cruciferous vegetable that is high in vitamins C and K, folate, and is one of the high fibre vegetables. It also contains sulforaphane, a compound that has been shown to have anti-cancer properties [2].

3. Kale

Kale is another leafy green vegetable that is high in vitamins A and C, calcium, and is a fibrous vegetable. It also contains antioxidants like beta-carotene and quercetin, which can help protect the body against oxidative stress and inflammation [3].

4. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is high in vitamins C and K, folate, and fibre. They also contain glucosinolates, which are compounds that have been shown to have anti-cancer properties [4].

5. Carrots

Carrots are root vegetable that is high in vitamins A and K, potassium, and fibre. They also contain beta-carotene, which is converted to vitamin A in the body and is important for maintaining healthy vision [5].

6. Sweet Potatoes

Sweet potatoes are root vegetable that is high in vitamins A and C, potassium, and fibre. They also contain antioxidants like beta-carotene and anthocyanins, which can help protect the body against oxidative stress and inflammation [6].

7. Peppers

Peppers are a vegetable that comes in many colours, including green, red, and yellow. They are a rich source of vitamins A and C, as well as fibre and potassium. They also contain capsaicin, a compound that has been shown to have anti-inflammatory and pain-relieving properties [7].

8. Tomatoes

Tomatoes are a fruit that is often used as a vegetable in cooking. They are a rich source of vitamins A and C, as well as potassium and fibre. They also contain lycopene, a powerful antioxidant that has been shown to have anti-cancer properties [8].

9. Cucumbers

Cucumbers are a vegetable that is high in vitamins K and C, as well as fibre and potassium. They also contain antioxidants like cucurbitacins, which can help protect the body against cancer and inflammation [19].

high protein vegetables - livayur

10. Cauliflower

Cauliflower is a cruciferous vegetable that is high in vitamins C and K, folate, and fibre. It also contains sulforaphane, a compound that has been shown to have anti-cancer properties [9].

11. Cabbage

Cabbage is another cruciferous vegetable that is high in vitamins C and K, folate, and fibre. It also contains glucosinolates, which are compounds that have been shown to have anti-cancer properties [10].

12. Onions

Onions are a root vegetable that is high in vitamins C and B6, as well as fibre and potassium. They also contain flavonoids, which are compounds that have been shown to have anti-inflammatory and anti-cancer properties [11].

13. Garlic

Garlic is a vegetable that is often used as a spice in cooking. It is a rich source of vitamins C and B6, as well as manganese and selenium. It also contains allicin, a compound that has been shown to have anti-inflammatory and anti-cancer properties [12].

14. Beets

Beets are a root vegetable that is high in vitamins C and B6, folate, and fibre. They also contain betaine, a compound that has been shown to have anti-inflammatory and anti-cancer properties [13].

15. Asparagus

Asparagus is a vegetable that is high in vitamins A and C, as well as folate and fiber. It also contains antioxidants like glutathione, which can help protect the body against oxidative stress and inflammation [14].

16. Eggplant

Eggplant is a vegetable that is high in vitamins A and C, as well as fiber and potassium. It also contains nasunin, a compound that has been shown to have antioxidant and anti-inflammatory properties [15].

17. Zucchini

Zucchini is a vegetable that is high in vitamins A and C, as well as fiber and potassium. It also contains antioxidants like lutein and zeaxanthin, which can help protect the eyes against age-related macular degeneration [16].

18. Artichokes

Artichokes are a vegetable that is high in vitamins C and K, as well as fiber and antioxidants. They also contain cynarin, a compound that has been shown to have liver-protective properties [17].

19. Green Beans

Green beans are a vegetable that is high in vitamins A and C, as well as fiber and potassium. They also contain antioxidants like carotenoids and flavonoids, which can help protect the body against oxidative stress and inflammation [18].

20. Radishes

Radishes are a vegetable that is high in vitamins C and B6, as well as fibre and potassium. They also contain anthocyanins, which can help protect the body against oxidative stress and inflammation [20].

From reducing the risk of chronic diseases to promoting healthy vision, these benefits of vegetables cannot be ignored as they are packed with nutrients that can help you maintain good health. So be sure to include a variety of these vegetables in your meals to get the most out of their health benefits.

Disclaimer: This article is written from a health and lifestyle perspective. 

 References:

  1. https://www.healthline.com/nutrition/foods/spinach
  2. https://www.healthline.com/nutrition/foods/broccoli
  3. https://www.healthline.com/nutrition/foods/kale
  4. https://www.healthline.com/nutrition/foods/brussels-sprouts
  5. https://www.healthline.com/nutrition/foods/carrots
  6. https://www.healthline.com/nutrition/foods/sweet-potatoes
  7. https://www.healthline.com/nutrition/foods/peppers
  8. https://www.healthline.com/nutrition/foods/tomatoes
  9. https://www.healthline.com/nutrition/foods/cauliflower
  10. https://www.healthline.com/nutrition/foods/cabbage
  11. https://www.healthline.com/nutrition/foods/onions
  12. https://www.healthline.com/nutrition/foods/garlic
  13. https://www.healthline.com/nutrition/foods/beets
  14. https://www.healthline.com/nutrition/foods/asparagus
  15. https://www.healthline.com/nutrition/foods/eggplant
  16. https://www.healthline.com/nutrition/foods/zucchini
  17. https://www.healthline.com/nutrition/foods/artichokes
  18. https://www.healthline.com/nutrition/foods/green-beans
  19. https://www.healthline.com/nutrition/foods/cucumbers
  20. https://www.healthline.com/nutrition/fods/radishes
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Dr Sunanda Ranade

Sunanda Ranade is Vice-Chairman of the International Academy of Ayurved, Pune, India, and an expert Ayurvedic gynecologist and nutritionist. She has been working in this field for the last 47 years. Dr. Sunanda Ranade holds a Doctorate in Ayurveda. She is also the author of several books on Ayurveda and Yoga, which have been published in Marathi, English, Spanish, and Portuguese.