Just pick out 5 or 6 a day from our list of the healthiest vegetables below and chow down!
After all, important people, from Mom to the top scientists in the world, keep telling us to eat more vegetables. But the vast majority aren’t getting even 2 healthy vegetables a day, much less the recommended 5 or 6.
The Top Ten Healthiest Vegetables List
Whereas most vegetables are low in calories and high in nutrition, these top 10 healthiest vegetables are a lot better than others. So start adding at least five choices a day from this list of the healthiest vegetables.
1. Cruciferous vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried.
- Brussels sprouts,
- Green and red cabbage.
2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They’re also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as a snack.
3. Dark green leafy vegetables can be lightly steamed or used in healthy soups, chilies, casseroles and stir-fries or eaten raw in salads and on sandwiches. The leafy vegetables below are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.
- Swiss chard,
- Collard greens,
- The herb parsley,
- Red and green lettuce,
- Mustard and turnip greens.
4. Tomatoes are very high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.
5. Beans and peas are much higher in protein than other vegetables. And whether they’re dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. Beans can be added to soups, salads, pasta sauce, chili or eaten on their own. The healthy list includes:
6. Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just 4 calories a stalk, lightly steamed asparagus helps reduce weight, inflammation and depression.
7. Allium foods, like garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are healthiest easten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.
8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries. And sweet potatoes add delicious flavor when grated raw and used in salads.
9. Bell peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K and can be sweet flavorful additions to salads and healthy stir-fries. Choose from the following rainbow of colors:
- Green peppers,
- Yellow peppers,
- Orange peppers,
- And red peppers.
10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber. Squash can be added to healthy casseroles, soups, stir-fries and many other dishes or served alone.
You can enjoy most of them raw in salads or as a snack, lightly steamed as a side or main dish and added to soups or stir-fries. But however you do it, it’s vitally important that you lean to love the healthiest vegetables!