Vegetables have long been deemed as healthy food for the overall health being of individuals. Some vegetables are low in calories but extremely high in vitamins, minerals, and dietary fiber.

However, some vegetables are loaded with additional health benefits which make them stand out from the rest. Some of these vegetables have the ability to ward off inflammation and reduce the risk of certain diseases.

This article takes a look at the top 13 healthiest vegetables… just sit back and read on, maybe after reading this article you will see the need to include them when next you are preparing your dish.

1. Kale


This leafy green vegetable has emerged as one of the trendiest vegetables in recent years.

Just like other leafy greens, it is nutrient-dense and loaded with antioxidants.

A cup of raw kale contains plenty of B vitamins, vitamins A, C, K, potassium, calcium, and copper (1).

Also, due to its rich antioxidant content, kale may also be beneficial in promoting heart health.

A 2008 study shows that kale juice increases HDL “good” cholesterol by 27% and decreases LDL “bad” cholesterol by 10 % in men who drank 150 ml of kale juice (2).

Another study showed that kale juice can decrease hypertension and may also be effective in lowering both blood cholesterol and blood glucose level (3).

2. Spinach


Spinach has been considered as one of the healthiest vegetables in the world, all thanks to its impressive nutrient profile.

One cup of raw spinach provides about 56% of your daily needs of vitamin A, C, and K. (4). They are also rich in minerals like potassium, magnesium, calcium and iron.

They also play host to numerous antioxidants which can help reduce the risk of chronic disease.

A study shows that spinach is high in two antioxidants, beta-carotene, and lutein. These two antioxidants have been shown to decrease the risk of cancer (5).

Another study in 2005 found that consumption of spinach may help lower blood pressure (6).

3. Broccoli


Broccoli along with cauliflower and Brussel sprouts belong to the cruciferous family of vegetables

Research shows that the healthy vegetable is rich in a sulfur-containing compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate (7).

One of the biggest benefits of broccoli is that its active compound sulforaphane has been shown to have a protective effect against cancer.

In a study using an animal model, sulforaphane was able to reduce the size and number of breast cancer cells while also inhibiting tumor growth (.

Eating broccoli may also help prevent heart disease.

A 2010 study suggest that consuming broccoli could protect the heart from disease-causing oxidative stress (9).

In addition, broccoli is also loaded with nutrients which help the digestive system function properly.

A cup of raw broccoli provides 116 percent of your daily vitamin K needs, 135 percent of vitamin C requirement and a good amount of other nutrients like manganese, potassium, and folate (10).

4. Carrots

Carrots are one of the healthiest vegetables to eat raw. They are packed with vitamin A, providing 428 percent of the daily recommended value in just one cup (11).

When it comes to eye health, carrot is that vegetable

The beta-carotene content of carrot gives it their vibrant color and help in cancer prevention (12).

The beta-carotene is converted to vitamin A which helps boost the immune system and also improve eyesight.

A study suggests that for one serving of carrots per week, the risk of prostate cancer is decreased by 5 percent (13).

Carrots are also a rich source of vitamin C, vitamin K and potassium (14).

5. Collard Greens

While they often take a back seat to spinach and kale, collard greens are a nutrient-dense vegetable.

Collard greens are a rich source of fiber, protein, vitamin C and minerals like calcium (15).

They provide one of the best plant sources of calcium, along with other leafy greens.

Adequate intake of calcium promotes bone health and has been shown to decrease the risk of bone disease like osteoporosis (16).

It is worthy of note that, collard greens are also high in antioxidants and could prove effective in reducing the risk of developing certain diseases

A study reveals that regular consumption of collard greens was associated with a decreased risk of glaucoma, an eye disorder that can lead to blindness (17).

With all these health benefits, it sure deserves a place in your next dish.

6. Asparagus


This spring vegetable is rich in several vitamins and mineral, and this earns it a spot on our list of healthiest veggies.

They provide one-third of your daily folate, selenium, vitamin K, thiamin and riboflavin (18).

Selenium is an important component of liver enzyme which helps in detoxification.

In addition, folate can offer protection from disease and can prevent neural tube birth defects during pregnancy (19, 20).

7. Tomatoes

Tomatoes have antioxidants and anticancer properties. They contain a compound known as lycopene, which makes it stand out among other vegetables.

It is also a rich source of vitamin A and C along with some fiber and potassium.

This compound lycopene provides protection from diabetes, heart disease, osteoporosis as well as infertility (20).

If you are looking for a glowing skin, you should also consider tomatoes as it fights premature aging of the skin thanks to its antioxidant properties.

8. Brussels Sprouts


Brussels sprout is a member of the cruciferous family of vegetables. It contains the same health promoting plant compound like other members of its family

They are very nutrient-dense. They contain a good amount of many vitamins and minerals, including vitamins, A, C, K and folate, manganese and potassium (21).

In addition, it contains a certain compound known as kaempferol, an antioxidant that may prove effective in preventing cell damage (22).

A study shows that kaempferol protects against free radical damage, which causes oxidative damage to cells (23).

It may also prove effective in detoxification

One study shows that regular consumption of Brussels Sprout leads to increase in some specific enzymes that control detoxification process (24).

9. Swiss Chard

Swiss chard is one of a few veggies that are low in calorie but extremely high in essential vitamins and minerals.

It contains just 7 calories in one cup. It also contains fiber, protein, vitamins A, C, and K as well as manganese and magnesium (25).

Swiss chard has a special ability to prevent damage caused by diabetes mellitus.

A study shows Swiss chard extract to reverse the effects of diabetes by decreasing blood glucose levels and preventing cell damage from disease-causing free radicals (26).

Another study shows that the antioxidant content of Swiss chard extract can protect the liver and kidneys from the effects of diabetes (27, 28).

10. Cauliflower


Cauliflower is gaining a lot of popularity in recent years. Studies have shown that it is one of the healthiest vegetables around and it is more versatile than broccoli and cabbage.

Like other members of the cruciferous family, cauliflower is a nutrient-dense vegetable.

They are rich in proteins, fiber, vitamin C, B6, K and folate (28).

It also contains a chemical compound called glucosinolate which is broken down to its active component sulforaphane.

This active compound is known to have antiestrogen and anticancer properties (29).

Cauliflower can also aid in weight loss. So consider adding it to your next meal.

11. Red Cabbage

Red cabbage belongs to the cruciferous family of vegetables and muck like its cousins, they are loaded with antioxidants and health-promoting nutrients.

It is one of the few vegetables for weight loss. They are a rich source of fiber and vitamin C and low in calorie (30).

Being rich in fiber and low in calorie makes it the ideal vegetable for those looking to lose weight.

They are also rich in anthocyanins, a plant compound that is responsible for its distinct color as well as other health benefits.

Regular consumption of red cabbage can also prevent increase in blood cholesterol levels

In 2012, a study revealed that red cabbage extract was able to prevent an increase in blood cholesterol levels and protect the heart and liver against damage (31).

Also, in 2014 another study supported this claims, that red cabbage could reduce inflammation and prevent liver damage (32).

12. Sweet Potatoes

Although it is a root vegetable, it stands out for its vibrant taste, color, and impressive health benefits.

Being a nutrient-dense veggie, it is rich in fiber, proteins, vitamin A, C and B6, potassium and manganese (33).

It is also a rich source of beta-carotene which has been linked to a decrease in the risk of certain types of cancer, including lungs and breast cancer (34, 35).

Specific types of sweet potatoes may offer specific health benefits. For instance, caiapo which is a type of white sweet potato may offer anti-diabetic function.

This is supported by a study where diabetic patients were given 4 grams of caiapo daily for 12 weeks, leading to a significant decrease in both blood sugar and cholesterol levels (36).

13. Green Peas


Green peas are considered a starchy veggie meaning, they are high in carbs and calories.

Nevertheless, they are a rich source of fiber, proteins and vitamins A, C, K, riboflavin, thiamin, niacin and folate (37).

Due to their high fiber content, they support digestive health by enhancing the beneficial intestinal bacteria and promoting regular bowel movements (38).

In addition, that is rich in saponins, a type of plant compound known for its anti-cancer property (39).

Research reveals that saponins may help combat cancer by inhibiting tumor growth and inducing cell death (apoptosis) in cancerous cells (40).

Final Thoughts

Vegetables are a rich source of many essential nutrients which helps in combating various diseases. As such, it is necessary to include them in your diets for optimum health.

Notwithstanding, you should have a good mix of these veggies in your diet to take full advantage of their numerous health benefits.

Source: http://www.currenthealthtips.com/13-healthiest-vegetables-planet-earth/

cc: mynd44, lalasticlala

Love this list!
Did you notice that most of the vegetables come from the leafy green family? Power-packed leafy greens.....really do something for the body.
Color also makes a difference.
I'm surprised that green cabbage isn't up there.
I used to despise raw cabbage....but now I eat it in place of lettuce!
My absolute favorite vegetable of all time...and I hope forever....is broccoli.
Can't get enough of that stuff!
Great post.