Anyone who wants to stay fit and healthy knows that apart from exercising, eating plenty of vegetables is essential. There are plenty of vegetables for maintaining optimal health, and you can eat all of them if you have the appetite and budget. However, if you’re like most people, knowing the top 10 healthiest vegetables for maintaining optimal health is good to know in a busy world filled with tight schedules and even tighter budgets.
Are you a health nut?
If you can name 5 of the top 10 without even looking at the list, you are one the right track for health and nutrition. Take a second and write down your Top 5, and see how you did!
Healthy Vegetables for Overall Health
Eating lots of vegetables is proven to be effective to improve your health. It helps make you feel more energized and active. It is also critical if you want to maintain a healthy body weight. Veggies aid in body detox as they eliminate harmful toxins. The benefits are endless, and simply must be a part of any healthy diet!
And when you don’t have time to cook your favorites, you may try drinking organic vegetable juices. These are also effective in detoxification and cleansing. Vegetables are rich in phytonutrients, antioxidants, fiber, and a lot of natural vitamins and minerals. They will not only cleanse your body, they are key to cleansing your critical organs.
Top 10 Healthiest Vegetables
Spinach is a leafy green vegetable, which is very healthy as it is rich in fiber and protein. The antioxidants in spinach are known to fight free radicals in the body, which are responsible for cellular damage possibly leading to cancer.
Spinach contains Vitamin A and C, and other important minerals including potassium, magnesium, iron, and calcium. There are plenty of delicious recipes that incorporate spinach as part of the primary ingredients. You can use it for salads, stews, pasta, pies, and even smoothies and juicing!
Because it is easily accessible, kale is one of the most popular veggies on the market. It is packed with phytonutrients, proteins, and fiber. Fiber, as we know, is very important for maintaining optimal gut health. And if you are over 50, this is really important to keep your eye on!
Kale also has Vitamin, K, folate and magnesium. Folate is known to be good for the brain, too! One cup only has 36 calories but it is enough to make you feel full. Look for kale in your local grocery, and you can generally pick-up ready made kale salads which are a quick and easy way to include kale in your diet.
Broccoli has compounds that are known to fight off cancer, and should be part of any list about the top 10 healthiest vegetables. Broccoli has vitamin C, vitamin K, and folate. It is a healthy source of protein and fiber. Steamed broccoli is said to be best for those who want to maintain colon health. Aside from steaming it, there are plenty of ways to enjoy broccoli such as in stews and salads. You can also microwave your broccoli and retain its nutritional value.
It has been proven recently that microwaving vegetables is among the healthiest cooking methods for retaining nutritional value, as outlined by Harvard Health. (1)
Beets are helpful in reducing body inflammation. Systemic inflammation is said to be responsible for many modern-day diseases. Beets are a good source of fiber, folate, Vitamin C, iron, manganese and B vitamins. Eating beets can help reduce blood pressure. Beets are also known to be excellent for liver health, and a terrific cleansing vegetable.
Cabbage is also easily accessible in the market, and so many people include this in their regular diet. As a cruciferous vegetable, it is said to be effective for preventing prostate cancer in men, and breast cancer in women.
Since it is rich in fiber and comes with very low-fat content, it is the perfect vegetable to add to your daily diet. If you have indigestion problems when eating cabbage, avoid eating it raw. Instead, include it in soups and stews.
Very popular practically anywhere in the world, tomatoes can be added to any dish you like. Use it in pasta, stews, soups, and so much more. Eat it raw, or you can always enjoy tomato juice. Tomatoes are rich in lycopene, which is said to have anti-cancer properties. They also contain fiber, potassium, vitamins A, C, and K.
A great side dish along with your steak or chicken, asparagus is more than just a pretty vegetable for your plate. It is very healthy as it comes with vitamins A and C, as well as iron. Steam it, add it to your stews, grill it with your meats, or add to your salad.
8. Sweet Potatoes
Steam it, mash it, boil it, bake it – sweet potatoes are very delicious and you can eat them on their own without any flavors or spices. They are rich in beta-carotene, which is said to be an anti-cancer ingredient. They are also packed with vitamins A, B-6, and potassium. Sweet potatoes also speed up your metabolism, and it help improve your skin’s glow.
9. Brussels Sprout
Brussels sprout may not be everyone’s favorite vegetable, but they are indeed one of the top 10 healthiest vegetables that you can have in your daily diet. They are a rich source of vitamin C, which is beneficial in boosting one’s immune system. Bake or grill brussels sprout, and you’ll surely enjoy a tasty dish! Or if you’re on the go, you can buy a frozen bag of brussels sprout and microwave at your convenience.
10. Bell Peppers
A very good source of vitamin C, the rich color of bell peppers is because of carotenoids, which are meant to ward off cancer and tumors. These are anti-inflammatory and very low in calories – ideal for your weight loss goals. Bell peppers are delicious to eat, whether you steam them, bake them, or grill them. Add them to your stews or enjoy them with your fajita wraps with onions.
The Many Benefits of Healthy Vegetables
Include the top 10 healthiest vegetables in your diet for nearly every part of your overall well being:
- Physical Appearance (your looks)
- Skin Health
- Energy Levels
- Reduced Risk of Disease
- Weight Control
- Overall Well Being
So add these to your weekly shopping list to keep a constant presence in your kitchen. After 3 months of incorporating these top 10 healthiest vegetables in your diet, you will look and feel different, and you’ll substantially improve your overall health.
Click to see a few more super healthy veggies to include in your weekly meal plans. (2)
Click to learn more about the best foods for healthy skin.
- Microwave cooking and nutrition. Harvard Health. (2019).
- Link, R. (2017). The 14 Healthiest Vegetables on Earth. Healthline.