Discover the most nutrient-dense vegetables for your health. This guide covers the best of the best veggies to eat, how to cook them, and delicious veggie recipes to get the most nutrition per bite.
When it comes to eating healthy, it’s an absolute bonus to include more vegetables on your plate- period. If there is one food you should consume more of, it’s vegetables. Most experts agree that nature’s myriad vegetables—roots, leaves, flowers, stems of edible plants—are linked with multiple health benefits, such as lower risks of obesity, heart disease, type 2 diabetes, and certain types of cancer. These wonder foods are low in energy (calories) and fat, yet rich in fiber, vitamins, minerals, and phytochemicals with antioxidant and anti-inflammatory compounds. Most Americans fall seriously short on their veggie intake, with only about 9% meeting the recommended amount of 2-3 cups per day, depending on your age, gender, and activity level. While all veggies are good for you, some deserve a little extra credit for being hard-working health protectors. These bonus veggies pack significantly more nutrients per bite, giving you more bang for your buck.
In this guide, I’m exploring the best vegetables for your health, ranked by nutritional density. You’ll learn which veggies to prioritize in your meals, how to cook them to preserve their health benefits, and easy recipes to help you get the most out of every bite. Whether you’re meal prepping, following a more plant-based diet, or just trying to eat better, these high-nutrition vegetables belong on your plate.
Two Outstanding Veggie Categories
Get started by digging into these two vegetable categories, which are celebrated for their health bounty.
Green Leafy Vegetables
Green leafy vegetables, including kale, spinach, chard, bok choy, romaine lettuce, arugula, mustard greens, collard greens, and more are one of the most nutrient-dense vegetables you can find. Leafy greens have a plethora of vitamins and minerals, as well as plant compounds with powerful health bonuses. High intake is linked with multiple benefits, including eye and bone protection, digestion and gut microbiome boosting, healthy weight, cancer protection, and brain and heart health. Learn more about leafy green vegetables nutrition here, and how to cook with greens here. Green leafy vegetables are so much more than just boiled greens. Sautéing them lightly with EVOO and lemon brings out sweet flavors. Adding them to soups, bean dishes, pasta, and curries can stoke up the nutrition power of your favorite dishes, too.
Cruciferous Vegetables
The cruciferous vegetable family (also known as brassica) is another group of veggies with potent health benefits linked to their special compounds that have advantages for health promotion. Cruciferous vegetables—rich in glucosinolates—are linked with cancer protection and reduced risks of heart disease, obesity, and inflammation. These vegetables include broccoli, cauliflower, brussel sprouts, cabbage, kale, and radishes. Learn more about cruciferous vegetable health benefits here. Interesting point: Some leafy greens, such as bok choy, collard and mustard greens, and kale also fall into the cruciferous family for an extra bonus! Cruciferous vegetables are delicious sautéed with EVOO and especially roasted or grilled. Caramelizing these veggies really brings out their sweet, savory flavors.
7 Quick Tips to Max Out Veggie Intake
- Aim for 2-3 cups of vegetables every day.
- Keep frozen and canned veggies on hand, such as peas, carrots, corn, and spinach, to add to soups, casseroles, and side dishes.
- Include a veggie salad with at least one meal a day to ensure a serving of veggies.
- Add veggies (kale, carrots, celery) to your daily smoothies.
- Include veggies (broccoli flowers, carrot sticks, cherry tomatoes) as a snack with hummus.
- Add vegetables to your main dishes, such as carrots in a pasta sauce, zucchini in your grain loaf, and peas to your Mac & Cheese.
- Include veggies on your weekly shopping list. Try to hit up your local farmers market or CSA to inspire your love affair for fresh, seasonal produce.
Top 10 Healthiest Vegetables & How to Cook Them for Maximum Nutrition
While all veggies are healthful additions to your diet, try to fit these extra special vegetables in more often.
| Vegetable | Key Nutrients | Health Benefits | Cooking Tip |
| Kale | Vitamins A, K, C, calcium | Anti-inflammatory, supports bone & immune health | |
| Spinach | Iron, folate, vitamin K, lutein | Supports eye health and red blood cell production | |
| Broccoli | Vitamin C, fiber, sulforaphane | Helps fight cancer, heart disease | |
| Brussels Sprouts | Fiber, vitamin K, antioxidants | Supports natural detox, lowers inflammation | |
| Sweet Potatoes | Beta-carotene, fiber, potassium | Eye health, gut health, blood sugar regulation | |
| Carrots | Beta-carotene, vitamin A | Eye health, antioxidant support | |
| Red Bell Peppers | Vitamin C, A, antioxidants | Boosts immunity and skin health | Eat raw or lightly sauté to retain vitamin C. Try this recipe for Stuffed Peppers. |
| Swiss Chard | Magnesium, iron, A, K | Supports blood pressure and bone health | Sauté with garlic and olive oil, or serve raw. Try this recipe for Swiss Chard Salad. |
| Cauliflower | Vitamin C, fiber, choline | Brain support, gut health, anti-inflammatory | |
| Beets | Folate, manganese, nitrates | Supports heart health and blood flow |
Top 10 Veggie Recipes
Check out my favorite veggie-rich recipes featuring these top vegetables for health.
Healthy Edamame Chard Brown Rice Salad
Turmeric Roasted Cauliflower with Hemp Seeds
Shaved Brussel Sprout Salad with Peanuts and Papaya
Kale Tofu Vegan Bowl with Turmeric Hemp Hearts Topping
Baked Kale White Bean Dip
Orange Glazed Roasted Carrots
Vegan Au Gratin Broccoli Casserole
Vermicelli with Vegetables and Indian Spices
Curried Lentil Quinoa Soup
Compost Green Goddess Smoothie
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