Top 20 Healthiest Vegetables

Actually a fruit but often considered a vegetable, butternut squash is extremely versatile, and can be used to add a healthy component to sweet or savory dishes. They are ideal in helping lower blood pressure, since they are chock full of nutrients like potassium – just one serving can help provide up to 20% of one’s daily serving of the mineral. That’s even more than other potassium rich foods, such as bananas! They also contain helpful carbohydrates that can help manage diseases like Type II Diabetes. This delicious seasonal food has so much potential, and we can only hope that people will give it the credit it deserves.

When thinking of veggies to snack on or use for meals, turnips may not be the first thing to come to mind. However, despite their unsuspecting appearance, these root vegetables pack a huge punch. They can have over 100 mg of calcium within them, which helps improve the strength in our bones. For those who don’t drink cow milk, having another way to take in calcium is ideal. Some scientists have also observed that they can help reduce fatigue. While a turnip isn’t as fun as a cup of coffee, it does seem like the better way to stay awake during the day. So although they may seem unassuming, don’t be fooled– there’s a reason they’ve been consumed for centuries.

Heart health is extremely important to maintain, especially as you start to grow older. One of the best ways to help prevent certain cardiovascular diseases is to eat healthier foods. Eggplants - another vegetable-like fruit - are actually one of the best sources of heart-saving vitamins. Some research has shown that they have aided in helping lower cholesterol level, a key component in helping keep your heart in good shape. They may also be beneficial in helping lessen the severity of some diseases, such as heart attacks. And they are an excellent substitution for meat in some dishes – one of the most famous being eggplant parmesan – which can also help keep cholesterol in check.

Since the onset of COVID-19, people have been looking for ways to prevent it or lessen the severity of the symptoms. One plant that aids in this is cabbage, specifically the green variety. While studies are still being done to verify this phenomenon, some researchers have found that consuming cabbage – and the antioxidants within it – may help limit insulin resistance. This resistance is one of the nastier side effects of the virus, and so potentially having an easy way to combat it is a game changer. That’s not all cabbage can do, though. The vitamin K content in cabbage is also very high, and can aid in helping blood clot – which is vital in helping the body heal.

Who knew that greens would be able to aid in hormonal health? One key example of this would be alfalfa sprouts. The seemingly unassuming plant is rich with vitamin K, which may help balance out estrogen levels. This is groundbreaking to those who experience menstrual cycles or menopause. The microgreens can help limit some side effects of this cycle, such as mood swings. These seedlings don’t stop there, though– they can also be helpful in conserving healthy hair, as well. They are full of minerals and silica that help prevent hair loss, and help keep its strength and glow. It can even provide enough protein to help hair grow. So put down the expensive hair masks, and opt for a bowl of delicious sprouts instead.

While adding vegetables to your diet can help lower blood pressure, some are better at that function than others. Beets in particular can be helpful in that regard – they contain nitrates that have been found to help expand bloodstreams, making it easier for blood to travel throughout the body. In turn, this enhancement in blood flow can also help improve the performance from some athletes. Nitrates aren’t just useful in the blood though – they can also be beneficial in helping prolong cognitive health by making it easier for blood to access the brain. As we get older, keeping our cerebums at prime health can be difficult – so it’s important to get a head start by eating nutritious foods like beets.

Onions can help add flavor and color to pretty much any dish, but those aren’t the only things they have going for them. For example, they have a certain flavonoid that actually helps reduce blood sugar levels in the blood. They can also help balance out glucose levels in the blood, which can help prevent lesser side effects, such as anxiety or exhaustion. While they are low calorie, they are packed with nutritious elements like manganese, which is vital in helping the body make things like connective tissue. Despite their strong taste and smell, they can also work well with other foods, making them an exemplary inclusion to any meal throughout the day.

Not only is garlic delicious, it’s also been used for its health benefits by several different ancient civilizations, such as the Romans. The properties found in garlic may help reduce the risk of some degenerative diseases, such as Alzheimer’s. This is due to allicin – the main compound in garlic – which may help slow cognitive systems from weakening. The low calorie count also means that you can add it to any dish, without having to worry about going over your limit. At one point in time, it was also used as a way to help boost athletic performances. So the next time you need some help getting through a tough workout, try a couple of garlic knots along with your water!

Throughout the late 2010s and 2020s, mushrooms exploded in popularity, often used as a close meat replacement. As more people wanted to switch to a plant based diet, they found that the texture was similar to certain dishes. They also found that making that switch helped decrease their sodium intake. Since mushrooms only have about 5 mg of sodium, it makes the ideal replacement for salt-rich meals. They’re also high in vitamin D, which is vital to skeletal health. You can even increase the levels of vitamin D in mushrooms by leaving them out in the sun before eating them, which is something that no other veggie can boast.

Celery is known for being the perfect diet food, and for good reason. Due to its high water content, the calories within the plant are practically non-existent. In fact, celery is nearly 100% water, which means it can also help keep you hydrated and encourage weight loss! It also makes it the perfect companion to other savory meals, such as pizza or wings. The flavor and high hydration ability can help offset some of the salt found in those meals. You can also add protein like peanut butter to it, to create a healthy snack. However, shedding pounds isn’t the only benefit to celery. It can also help reduce inflammation, making it ideal for those with some chronic conditions, such as arthritis.

Sweet potatoes are often sidelined by their much more famous original variation, but they have their own set of important benefits. For example, they have a much higher fiber content than traditional potatoes, which is vital in helping the digestive process– in fact, there’s so much that it actually cancels out the starch found within them. This essentially makes them even healthier. It also helps stave off certain digestive issues, such as constipation. Their natural sweetness can also aid in helping individuals add healthier foods to their everyday diet. The taste is more accessible, and can be adapted to sweet or savory dishes. They may be more associated with holidays, but we think they deserve to be enjoyed year round!

Vegetables are filling, meaning that eating smaller portions can still keep the average person satiated. One that excels in this category is peas. Despite their small size, they have high levels of plant protein, making them the perfect option for a low-calorie yet filling snack. This also makes them beneficial to those who eat plant based diets, and can’t get protein from other sources. This resource can even be ingested in shakes to help provide a burst of energy. They can also be mixed with corn or carrots to create the ultimate nutritious medley. Peas prove that size isn’t everything – even the tiniest foods can still provide huge amounts of nutrition.

Cauliflower has been going viral over the last few years, mainly for its versatility. Not only can it be consumed raw or cooked by itself, it’s also been used to offer people plant-based versions of classic meals, like chicken wings. It can even be used as a base for pizza dough, which is perfect for those with a gluten intolerance. But what makes it such a popular choice? The fact that it can provide over substantial amounts of vitamins C and K. Cauliflower even contains lesser known nutrients, such as choline – which can help with a wide array of body processes, from sleep to muscle function.Whether it’s by itself or helping enhance another dish, it's clear that cauliflower has made its mark.

A variety of bright colors is usually a good sign that you’re getting plenty of nutrients– and the vegetable-like fruit the bell pepper is one of the best examples. Red peppers in particular don’t just have that beautiful hue for nothing. That pigment is caused by a compound within it called anthocyanin, which may help uphold certain functions of the brain, such as memory health. Another pigment in peppers, lycopene, also has age-related benefits. It provides antioxidants that aid in cell repair, which is a key factor of the aging processing slowing the aging process. While research is still being done, it appears that the fountain of youth may have been in bell peppers all along.

Kale had a bit of a resurgence in the 2010s, where it was being added to seemingly everything– and for good reason. It has higher levels of vitamin C than most leafy greens, including spinach. The boost in vitamins wasn’t the only reason it went viral. It also became known as the premier vegetable to help people lose weight, due to properties found within it that help reduce the amount of cholesterol in one’s bloodstream. The low number of calories in a serving also made it easy to use as a weight loss supplement. At peak popularity, it was added to smoothies everywhere. While it has faded from the spotlight a bit, we can only hope that it will regain its popularity.

These delicious cruciferous veggies may have gotten a bad reputation in the past, but are luckily on their redemption arc now. They’re an excellent source of folate, which is a nutrient that helps prevent birth defects – so this can be helpful in aiding a baby’s brain and spine development. Besides that, they’re also full of vitamin C, which helps maintain bright, glowy skin – so eating them may help cut down on expensive skincare. Plus, for all the Brussels sprout haters out there– they’ve actually been genetically modified to be less bitter, meaning they’re now delicious and good for you. We love a win-win scenario!

Asparagus is one of the lowest calorie foods out there, which makes it an ideal side. Besides being low calorie, it’s also beneficial to gut health, and contains compounds that help keep cell division in check. One important yet unrecognized function of asparagus is that it contains an amino acid that helps promote proper brain growth. While the body does make that acid, having an extra source of it certainly can’t hurt. Beyond all that, one of the lesser known abilities of it is that it can help reduce the severity of hangovers. So the next time you have a wild night out, fear not– asparagus is here to help reduce that headache.

You may have heard the old adage that eating carrots will help you see better in the dark. This actually does have an element of truth to it. They contain carotenoids which are then converted to vitamin A during digestion, which helps sustain eyesight! So while you may not suddenly develop night-vision after eating them, you will be saving yourself from potentially having to get glasses later in life. They also act as nature’s toothbrush, and can help rid your teeth of plaque due to their texture. And they’re packed with fiber, meaning that it helps consumers feel full faster and longer, which helps with weight loss. At only about 25 calories per serving, they make the ideal side dish and snack.

Broccoli has also had a renewal in popularity, and we couldn’t be happier. While it has a plethora of healthy qualities, one of the lesser known ones is that it can actually help you with your dental health. It contains a flavonoid called kaempferol, which may help nip some dental diseases, such as periodontitis, in the bud. Besides teeth, broccoli has also been found to benefit the skin, as well. Some studies have concluded that simply eating broccoli can help reduce the amount of skin damage after long amounts of exposure to the sun. While more research needs to be done, it’s encouraging to know that there are ways to suppress that damage before it becomes a true issue.

This is Popeye’s favorite food for a reason – it really does seem to have some almost superhuman qualities! One of the most interesting benefits to spinach is that it contains antioxidants that can have some anti-aging properties, meaning that a serving of these leafy greens can help preserve that youthful glow. It can do everything the vegetables on this list can do, such as help maintain eyesight, protect gut health, and reduce the risks of heart disease, and more. And it has magnesium, which acts as a sleep aid, and can even make you feel more relaxed. It can even be used to help prevent acne, either through eating it or using it as a mask. Is there anything this superfood can’t do?