Most Nutritious Vegetables to Include in Your Diet

There is no single vegetable for the health and nutrition of the body. By eating a variety of vegetables, the body can improve health. It's no secret that vegetables are packed with fiber, vitamins, minerals and antioxidants.

Certain vegetables may offer more health benefits to certain people depending on their diet, overall health and nutritional needs. 

what are the most nutritious vegetables

Although all vegetables are healthy, several stand out for their nutritional content and powerful health benefits. Nutrient options to add to a healthy diet include spinach, peas, sweet potatoes and tomatoes.

 In this article, we look at The Top 10 Most Nutritious Vegetables to Include in Your Diet or and recommend them as part of a balanced diet.

1) spinach

Spinach tops the list of the most nutrient-dense green vegetables. Also a great source of calcium, vitamins, iron and antioxidants.

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

That's because 1 cup (30 grams) of raw spinach adds 16% of the Daily Value (DV) for vitamin A and 120% of the DV for vitamin K—all for just 7 calories.  It also provides:

  An adult's complete daily requirement is a reliable source of vitamin K

  High in vitamin A

  Vitamin C

  magnesium

  folate

  iron

  calcium

  Antioxidants

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

  Spinach provides plenty of iron for energy and healthy blood, and high levels of magnesium for muscle and nerve function.

  Spinach contains high levels of beta-carotene and lutein, two antioxidants that reduce the risk of cancer, which may help lower your risk of disease. And studies have shown that spinach may benefit heart health by helping to lower blood pressure.

How to eat spinach

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

2) kale

Like other leafy greens, the vegetable has several health benefits.  Kale is renowned for its nutrient density and antioxidant content. It contains about 7 calories per cup (21 grams) of raw leaves and provides potassium, calcium, copper, and vitamins A, B, C, and K.

Another study found that drinking kale juice can lower blood pressure, cholesterol, and blood sugar levels. Also men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks had a 10% decrease in low-density lipoprotein, or "bad," cholesterol and a 27% increase in high-density lipoprotein, or "good," cholesterol.

  How to eat kale

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

3) Carrots

Carrots are packed with vitamin A, with just 1 cup (128 grams) of chopped carrots containing 52 calories and four times an adult's daily intake of vitamin A in the form of beta-carotene.

Also antioxidants that give them their vibrant orange color and may help prevent cancer. Your body converts this compound into vitamin A.

Vitamin A is essential for healthy vision, and getting enough of this nutrient can help prevent vision loss.

 Carrots can also reduce the risk of lung cancer. And eating at least 2-4 carrots per week has a 17% lower risk of colorectal cancer in the long term.

  How to eat carrots

 Carrots are very versatile vegetables. They work well in casseroles and soups, and they offer great health benefits when eaten raw, perhaps with a dip like hummus.

4) Broccoli

Broccoli is a healthy vegetable that belongs to the same family as cauliflower, kale and cabbage. These are all cruciferous vegetables. This cruciferous veggie may help prevent other types of chronic diseases.

Just 1 cup (91 grams) of raw broccoli provides 77% of the DV for vitamin K, 90% of the DV for vitamin C, and plenty of folate, manganese, and potassium.  Also, each cup of chopped and cooked broccoli contains: About 31 calories.

An animal study showed that certain chemicals in cruciferous vegetables called indoles and isothiocyanates can inhibit the development of cancer in various organs, including the bladder, breast, liver and stomach.

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

  How to eat broccoli

Broccoli is a very versatile vegetable.  People can roast it, steam it, fry it, mix it into soup or eat it as a salad.

5) sweet potatoes

Sweet potatoes are root vegetables.  A medium sweet potato has 103 calories and 0.17 grams of fat. Also contains about 4 grams of fiber, 2 grams of protein, and plenty of potassium, manganese, and vitamins B6 and C.

Each sweet potato contains more than an adult's daily requirement of vitamin A.  They also provide 25% of vitamin C and B6 needs and 12% of potassium needs in beta-carotene, which can improve eye health and help fight cancer.

  Sweet potato is a good option for diabetics. Because sweet potatoes are low on the glycemic index and rich in fiber, they help regulate blood sugar.

Beta-carotene intake is associated with a reduced risk of certain cancers, including lung cancer. And research shows that sweet potatoes are particularly effective for controlling blood sugar and cholesterol levels.

  How to eat sweet potatoes

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

6) Brussels sprouts

Brussels sprouts are a member of the cruciferous vegetable family and are hugely nutritious. They are high in vitamins C, K and A as well as folate and dietary fiber. High intakes of these nutrients can help boost immune health, reduce inflammation, support heart health and aid digestion. These vegetables are great steamed, boiled or roasted for an easy vegetable side dish.