What are the healthiest vegetables and why?

We all know it’s important to eat our vegetables, but which ones rank high on the list for their nutritional value? Let’s take a look at each one and why you should add them to your daily nutrition plan.

Romaine lettuce

If you are using iceberg lettuce (which has almost no nutrients) you’ll want to switch to romaine for its fiber, vitamin C and beta-carotene. Together these nutrients help prevent cholesterol from oxidizing which is important; because, once oxidized it turns to plaque along the artery wall.

Sweet potatoes

Sweet potatoes have long been known as a super food and here’s why; they are loaded with free-radical curbing vitamins like A and C, but also carotenoids and beta-carotene, which our body converts to vitamin A. If that isn’t enough, they also protect against cancer, heart disease and inflammation related heath problems.

Red Bell Peppers

While yellow and orange peppers are great, red bell peppers are the healthiest due to high levels of vitamin C. They are also a great source of vitamins A, B6, K, folate, fiber, niacin and thiamine. Red peppers are a powerhouse of nutrients add them to salads, soups, sandwiches an stir fry.


Spinach is low in calories (only 14 per two cup serving) but loaded with vitamin A, C and other nutrients that put your metabolism in over-drive. Spinach also has specific antioxidants that help maintain good eye health. To get all these benefits, try getting in two cups per day.


Cauliflower has many nutritional benefits, like the ability to fight early cancerous changes in a cell, it also decreases inflammation, reduces risk of brain disorders and even helps balance hormones by regulating estrogen.


Did you know asparagus acts as a natural diuretic and cleans the digestive tract? Its also an important source of plant-based amino acids and even has co-factors for many biochemical pathways in our body. You can roast them in the oven with a pinch of garlic, salt and pepper.


Broccoli has important minerals like calcium, magnesium, and zinc which help alkalize our body and keep bones strong. It also has a lot of folate and iron, both contribute to keeping blood healthy. Broccoli also has vitamin A and one of it’s most important super-powers is; it has anti-aging benefits due to phytonutrients, fiber, and antioxidants.


If you aren’t yet eating kale, you should! Kale is a super-food, loaded with phytochemicals, plant protein, fiber, chlorophyll, minerals like manganese, copper, calcium, potassium, folate, magnesium, phosphorous, and iron. Plus you’ll get a boost of vitamins A, B, C, E, and K; along with omega-3 fatty acids. Try to have at least one serving of kale each day.

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