However, research in humans has been mixed. Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) (4). Best for: Frying, roasting, and baking Not recommended for: Sautéing and salad dressings 6. Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. Research suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. MNT is the registered trade mark of Healthline Media. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. All vegetables contain healthful vitamins, minerals, and dietary fiber — but some stand out for their exceptional benefits. The rats were then given red cabbage extract. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress. In a 2008 study, 32 men with high cholesterol drank 150 ml of kale juice daily for 12 weeks. Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. It is also rich in antioxidants, and research suggests that spinach leaves may lower blood pressure and benefit heart health. This article takes a look at 14 of the healthiest vegetables and why you should include them in your diet. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts. Vegetables are well-known for being good for your health. Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. What are the most healthful nuts you can eat? This article reviews…. Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs (48). This makes them an … However, some carbohydrates are beneficial and can be healthful when included in the…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels. Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches. Garlic—along with onion, leeks, chives, and scallions—is part of the allium vegetable family, known for its health-boosting organosulfur compounds, including allicin and diallyl sulfides. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis (49). One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese (44). This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. It’s also full of vitamin C, providing 140% of the daily value per cup (52). Some specialty oils, like avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find. Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes (30, 31). Vegetable noodles are the best Fresh vegetables used in the place of noodles are clearly the healthiest option. A small 2012 study reports that drinking 500 g of beet juice significantly lowered blood pressure in healthy people. Peas are a sweet, starchy vegetable. Kale is high in vitamins A, C and K as well as antioxidants. Asparagus is especially high in folate, which may help prevent neural tube birth defects. Eating plenty of vegetables may be one of the simplest ways to improve health and well-being. These vegetables may also benefit people with diabetes. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Pineapple chunks. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate (24). While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health. Ensure that you’re getting a good mix of vegetables in your diet to take advantage of their many diverse health benefits and get the most nutritional bang for your buck. These healthiest vegetables in the world can be classified under popular categories that include " healthiest foods in the world, most healthy foods in the world, foods that prevent cancer, foods that fight cancer and foods that boost immunity. Research from 2015, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels. Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties. Certain nutrients in carrots may also have cancer-fighting properties. All rights reserved. Germination may also improve the digestibility of alfalfa and other seeds and increase their dietary fiber content. 13 of the Planet’s Healthiest Seaweeds and Sea Vegetables Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect. This is a well-rounded vegetable that brings many important vitamins to the body, all while helping it purge itself of destructive free radicals we all take in. Swiss chard is a colorful, nutritious vegetable. Historically, ginger has also been used as a natural remedy for motion sickness (32). Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer (7). This leafy green is a member of the cruciferous family of vegetables, which is unique for its high concentrations of glucosinolate, a plant compound shown to possess protective qualities against alimentary and lung cancer. Safflower oil. Also like corn, peas contain phytates that keep key nutrients from being absorbed. Healthy Choice. In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels (47). Some good vegetables for fermentation include: People eat fermented vegetables in salads, sandwiches, or as a side dish. Swiss chard is low in calories but high in many essential vitamins and minerals. This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Spreadable butter. Peas are considered a starchy vegetable. Don’t eat: Peas Like corn, peas have a high glycemic index and can cause spikes in blood sugar levels when consumed in excess. Allium, a component of garlic, may be the source of its health benefits. It’s also high in a form of vitamin A called beta-carotene. In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms (35). Research has linked this compound with cancer-combatting effects in animals. Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. In this article, we…, Kale is a leafy green vegetable with a wide range of nutrients that may offer a variety of health benefits. Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes (53). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Though technically a fruit, tomatoes are most often served like a vegetable. Each cup of chopped carrots contains 52 calories and over four times an adult’s daily recommended intake of vitamin A, in the form of beta carotene. One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium (28). And like broccoli, cauliflower contains another compound that may help combat cancer: sulforaphane. Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health. One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease (18). People may also enjoy cauliflower in curries or baked with olive oil and garlic. It also fulfills your entire daily requirement for vitamins A, C and K (21). Kale is a very popular leafy green vegetable with several health benefits. Phytochemicals are found in plant foods and are beneficial to your body in many ways. The cleansing effect of asparagus is what earns it a spot on our list of healthiest veggies. In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention (5). Several studies have shown that garlic can regulate blood sugar as well as promote heart health. Most vegetables are low in calories but high in vitamins, minerals and fiber. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol. However, very few scientific investigations have explored these uses. Each cup of chopped, raw tomatoes contains: Tomatoes contain lycopene, a powerful antioxidant. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications. For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu. Spinach. Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt (12). Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39). There's a new superfood veggie that's at the top of everyone's grocery list! In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5% (6). It's also thought to promote healthy blood vessels. Studies show that ginger could reduce nausea and alleviate inflammation. Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content. Several studies have confirmed the beneficial effects of ginger on nausea. They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer. This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile. The Healthiest Vegetables. Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile. 1. Most vegetable oils on the market are a blend of canola, corn, soybean, safflower, palm and sunflower oils. Beet greens are the most nutritious part of the vegetable and can be cooked like other dark leafy green vegetables. Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar (23). It provides around 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K. Kale may benefit people with high cholesterol. 50 Healthiest Foods on the PlanetApples. Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Unripe, green bell peppers are also popular, though they taste less sweet. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer. Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy. “Oven temperature, time and the specific vegetable determines the vitamin content,” said Magee. In fact, one sweet potato fulfills 438% of your daily vitamin A needs (44). In addition to its ability to prevent disease, broccoli is also loaded with nutrients. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. Each garlic clove contains just 4 calories and is low in vitamins and minerals. Sweet bell peppers may be red, yellow, or orange. The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver (42). Specific types of sweet potatoes may also contain additional benefits. Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. What is the number 1 vegetable to avoid? In this article, we look at the best vegetables in the world. However, garlic is a natural antibiotic. All rights reserved. Broccoli belongs to the cruciferous family of vegetables. twice the daily recommended amount of vitamin C, much more than an adult’s daily requirement of vitamin A, 25% of their vitamin C and B6 requirements, saponins, a type of bitter compound with health benefits, beta carotene, which the body converts into vitamin A, flavonoids, such as quercetin and kaempferol. Choose meals that combine vegetables and meat for a satisfying entree—and check the label to make sure the sauces don’t sneak in sodium or added sugar. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer (2). They also contain plant compounds called saponins, which may have anti-cancer effects. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol. Sweet potatoes are root vegetables. It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate (8). Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. One study found that eating more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness (50). These are all cruciferous vegetables. Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. Carrots are also high in vitamin C, vitamin K and potassium (4). Each contains lots of monounsaturated fatty acids and polyunsaturated fatty acids, and each remains a … A healthy-eating organization called Food Day ">assigned scores to 73 vegetables based on their nutritional content.* Here are our faves. Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells (27). A person might also enjoy a refreshing pea and mint soup. These are all cruciferous vegetables. Healthiest Oil for Your Diet The spectrum of liquid vegetable oils includes avocado, canola, corn, olive, peanut, pumpkin seed, safflower, sesame, soybean, sunflower, and walnut oil. Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation (40, 41, 42). After 12 weeks, ginger was found to be effective in decreasing blood sugar levels (36). Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer (45, 46). Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. The 13 healthiest root vegetables Root vegetables are not just delicious; they are part of a healthy diet. Healthy Choice makes a surprising range of products, from Power Bowls with fiber and protein, to classic options like meatloaf and turkey breast. The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic’s variety of health benefits (13). Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease. Studies show that garlic may help lower blood triglyceride levels. Carrots are extremely versatile. In one animal study, kohlrabi extract was able to decrease blood sugar levels by 64% within just seven days of treatment (54). They contain 134 calories per cooked cup, and they are rich in: Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease. Eating broccoli may help prevent other types of chronic disease, too. Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer (51). According to the National Center for Complementary and Integrative Health, probiotics may help with symptoms of irritable bowel syndrome. Further research suggests that ginger could aid in the treatment of diabetes as well. Green peas contain a good amount of fiber, which helps support digestive health. In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure (3). Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Our website services, content, and products are for informational purposes only. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C. EASY EATING TIP: Grate them into salads for a sweet, crunchy boost. It is best to maintain a consistent vitamin K intake while taking these medications. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Ginger supplements may also help decrease blood sugar. Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity (14). A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants (10). Some can help fight cancer, boost your eye sight and boost your immune system. People enjoy spinach raw in salads, sandwiches, and smoothies. They may also help enhance detoxification in the body. Stock your fridge with a few of these choices. Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels. However, further research is needed to better understand the potential anti-cancer effects of garlic. It also provides: Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium. Thanks to their added health benefits, the vegetables below are considered the healthiest options. Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups. In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared to a placebo (33). People enjoy sea vegetables in sushi, miso soups, and as a seasoning for other dishes. Some researchers believe that they can improve gut health. A person may also enjoy kale chips or juice. But each vegetable has its own unique micronutrient profile so, like Maedl says, eat lots of different vegetables most days. Healthline Media does not provide medical advice, diagnosis, or treatment. 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