Discover the top 10 healthiest vegetables that are packed with essential nutrients, antioxidants, fiber, and gut-healthy prebiotics.
When it comes to maintaining a healthy diet, vegetables are some of the most nutrient-dense foods on earth. Packed with vitamins, minerals, fiber, and antioxidants, they play a key role in supporting your immune system, promoting heart-health, and improving well-being.
But with so many options to choose from, it can be hard to know which vegetables offer the most benefits. In this article we’ll explore the top 10 healthiest vegetables—including a bonus 5—highlighting their unique nutritional perks and why you should make them a staple in your diet.
Top 10 Healthiest Vegetables
Here’s a list of the top 10 healthiest vegetables, backed by scientific research, and why they’re so good for health:
1. Kale
Kale is known as a nutrient powerhouse, offering high levels of vitamins A, C, E, and K, fiber, bioactive compounds, and innumerable antioxidants. Studies show its sulforaphane compounds are among the healthiest on earth. It’s also a great source of calcium, riboflavin, folate, manganese, and polyphenolic compounds.
2. Broccoli
Broccoli is rich in fiber, vitamins C and K, and several antioxidants, including sulforaphane. Studies suggest that sulforaphane has anti-inflammatory and anticancer properties. Broccoli also supports heart-health by helping to lower high blood pressure and cholesterol levels.
3. Spinach
Spinach is packed with essential nutrients like vitamin K, vitamin A, folate, and iron. It’s also a rich source of antioxidants, such as lutein and zeaxanthin, which promote eye health. Studies show that spinach can reduce oxidative stress and inflammation, contributing to overall cardiovascular and systemic wellness.
4. Carrots
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for eye health, immune function, and skin health. Studies have linked higher intake of beta-carotene to a lower risk of age-related macular degeneration and other conditions.
5. Cauliflower
Cauliflower is a cruciferous vegetable rich in fiber, vitamin C, and numerous phytonutrients, including sulforaphane. Dr. Michael Greger notes that “if you were to add only one thing to your diet, consider cruciferous vegetables.” Studies show that cauliflower supports heart-health, gut-health, weight loss, metabolism, and the immune system.
6. Brussels Sprouts
Brussels sprouts are a nutritional powerhouse, offering a rich source of vitamins C and K, fiber, and antioxidants. They support immune health, promote heart-health, and aid digestion. They’re also packed with sulforaphane and other anti-inflammatory compounds.
7. Sprouts and Microgreens
Sprouts and microgreens are also especially nutrient-dense, offering a mass content of vitamins, minerals, amino acids, fiber, and biogenic lifeforce. These tiny plants, including alfalfa, broccoli, and radish sprouts, are packed with essential nutrients like vitamin C, vitamin K, iron, folate, and much much more. They promote healthy digestion, boost the immune system, support heart and gut-health, and offset disease.
8. Artichokes
Artichokes are loaded with antioxidants like quercetin and anthocyanins, which help reduce inflammation and oxidative stress. They’re also a rich source of vitamins A, B, C, D, E, and K, both kinds of fiber, and support liver detoxification due to their ability to stimulate bile.
9. Collard Greens
Collard greens are a nutritional powerhouse high in vitamins A, C, and K, along with folate, fiber, and calcium. These dark leafy greens support immune function, promote healthy vision, and strengthen bones. Studies show their high-fiber content aids digestion and boosts heart-health, gut-health, metabolic health, and the brain.
10. Beets & Beet Greens
Beets are high in nitrates, which have been shown to help lower high blood pressure and improve exercise performance. They also provide an excellent source of fiber, folate, manganese, and antioxidants, which support liver detoxification and cardiovascular health.
11. Cabbage
Cabbage is a rich source of vitamins C and K, antioxidants, and prebiotic fiber. Its high vitamin C content boosts immunity, while its anti-inflammatory compounds reduce the risk of chronic diseases like heart disease, cancer, and type 2 diabetes. It also supports digestive health, the immune system, and skin health.
12. Asparagus
Asparagus is a highly nutritious vegetable packed with fiber, folate, and vitamins A, C, E, and K. It’s known for its diuretic properties, helping to flush excess sodium and reduce bloating. It’s also rich in antioxidants that support the immune system and reduce oxidative stress. The high levels of folate in asparagus help with cell growth and repair, making it particularly beneficial for pregnant women and general health.
13. Sweet Potatoes
Rich in fiber, vitamins A and C, and antioxidants, sweet potatoes support immune function, promote healthy skin, and help balance blood sugar. Research has shown that their high antioxidant content may reduce inflammation and support heart health. They’re also tapped heavily in the blue zones! I rock them on the reg in muffins, breads, pies, soups, sweet potato fries, and just plain.
14. Watercress
Watercress is a nutrient-dense leafy green that’s often considered one of the healthiest vegetables due to its high concentrations of vitamins A, C, and K, calcium, iron, and bioactive compounds. This powerful veggie supports immune function, promotes healthy skin, and reduces inflammation. It’s also known for its potential cancer-fighting properties due to compounds like glucosinolates, which have been shown to help detoxify the body and protect cells from damage.
15. Arugula
Arugula is a powerhouse cruciferous vegetable known for its peppery flavor and massive health benefits. Rich in vitamins A, C, and K, as well as folate, calcium, magnesium, potassium, and fiber, it boosts immune health, helps protect cells from oxidative stress, and reduces the risk of chronic disease.
Summary
Incorporating these powerhouse vegetables into your diet can provide tons of benefits—from boosting immunity and digestive health to extending lifespan. You can find a nutritional chart at the end of this post.
You can also tap the bioactive compounds and nutrients in veggies and sprouts from superfood powders and blends. I make green smoothies and raw juices with some of these. 👇
Nutritional Chart
| Veggie | Calories | Fiber (g) | Vitamin A (% DV) | Vitamin C (% DV) | Vitamin K (% DV) | Calcium (mg) | Iron (mg) | Potassium (mg) |
| Kale | 49 | 4.1 | 133% | 89% | 684% | 150 | 1.5 | 491 |
| Broccoli | 34 | 2.6 | 12% | 135% | 116% | 47 | 0.7 | 316 |
| Spinach | 23 | 2.2 | 56% | 47% | 460% | 99 | 2.7 | 558 |
| Carrots | 41 | 2.8 | 184% | 9% | 13% | 33 | 0.6 | 320 |
| Cauliflower | 25 | 2.0 | 0% | 48% | 15% | 22 | 0.4 | 142 |
| Brussels Sprouts | 43 | 3.8 | 15% | 124% | 195% | 42 | 1.4 | 389 |
| Sprouts & Microgreens | 30-40 | 2-4 | 50-100% | 30-50% | 40-100% | 40-80 | 0.5-1.5 | 200-400 |
| Artichokes | 47 | 5.4 | 0% | 15% | 20% | 44 | 1.3 | 370 |
| Collard Greens | 32 | 4.0 | 14% | 35% | 500% | 232 | 0.5 | 213 |
| Beets | 43 | 2.8 | 0% | 6% | 0% | 16 | 0.8 | 305 |
| Cabbage | 25 | 2.5 | 5% | 85% | 63% | 40 | 0.5 | 170 |
| Asparagus | 20 | 2.1 | 20% | 12% | 57% | 24 | 2.1 | 202 |
| Sweet Potatoes | 86 | 3.0 | 384% | 30% | 20% | 30 | 0.6 | 337 |
| Watercress | 11 | 0.5 | 22% | 72% | 200% | 81 | 0.5 | 330 |
| Arugula | 25 | 1.6 | 47% | 15% | 25% | 160 | 1.5 | 474 |
