Health Nutrition & Diet Healthy Eating 9 Healthiest Vegetables to Eat, According to RDs Not all veggies are created equal. By Melissa Kravitz Hoeffner Melissa Kravitz Hoeffner Instagram Twitter Website Melissa Kravitz Hoeffner is a writer and recipe developer. She's a regular contributor to The New York Times, Time Out New York, Forbes, and many more publications. She also writes the food newsletter, Specialty. Real Simple's Editorial Guidelines Updated on May 5, 2023 Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Share Tweet Pin Email In This Article View All In This Article Broccoli Cauliflower Brussels Sprouts Leafy Green Vegetables Beans, Lentils, and Peas Sweet Potatoes Mushrooms We all know veggies are healthy, but which ones are the healthiest to include in your daily diet? “All vegetables offer health-promoting properties and compounds that reduce risk of disease,” says Lon Ben-Asher MS, RD, LD/N, at Pritikin Longevity Center. “However, some vegetables are more nutrient-dense and functional than others, and I encourage people to include [those] in their eating plan every day.”The United States Department of Agriculture’s Dietary Guidelines for Americans recommend eating about 2 to 3 cups of colorful vegetables per day, and you can optimize that veggie intake by picking vegetables with a top notch nutrient profile. That is, vegetables that are packed with nutritious compounds such as vitamins, minerals, antioxidants, and other phytonutrients. “These promote our health and ward off disease,” Ben-Asher says. Vegetables high in dietary fiber and water content can also help keep us feeling fuller longer.Ready to fill up on veggies? Here are some of the healthiest vegetables to eat everyday. The 12 Healthiest Fruits To Eat, According to the Pros Broccoli Broccoli is one of the healthiest greens you can eat! “Broccoli contains a compound called sulforaphane, which has been known to be cancer-fighting,” says Ben-Asher. “It also is a great source of vitamin C, which is important to our immune system, and potassium, which has been associated with promoting cardiovascular health and reducing blood pressure.” Try whole broccoli in a Tangy Broccoli Slaw, or with pasta in this Orecchiette With Roasted Broccoli recipe. Cauliflower “Cauliflower contains compounds called glucosinolates and isothiocyanates, which have also been associated with cancer-fighting,” says Ben-Asher. It also is a great source of folate, vitamin C, and vitamin K. Try cauliflower roasted, grilled or turned into cauliflower rice—a popular grain substitute. Brussels Sprouts “Brussels sprouts contain a compound called kaempferol, which is also associated with cancer-fighting properties and is anti-inflammatory,” says Ben-Asher. “It’s known to support cardiovascular, gut, and metabolic health, and is a great source of folate, vitamins C and K, potassium, and magnesium.” Brussels sprouts are great as a salad, or simply roasted in the oven. The 30 Healthiest Foods to Eat Every Day Leafy Green Vegetables Leafy green veggies, including spinach, kale, and Swiss chard, should all be part of your typical diet. “These contain compounds that have been shown to reduce risk of cancer, and are a great source of lutein, zeaxanthin, and beta carotene, which supports cardiovascular and ocular health,” notes Ben-Asher. Try adding leafy green veggies to a smoothie to make them easier to consume, or stir a handful into stir fries, sauces, pasta, or rice dishes for an added boost. Beans, Lentils, and Peas “These are high plant-based protein sources without the saturated fats and dietary cholesterol found in most high protein animal-based foods,” says Ben-Asher. “They’re also a great source of potassium, which supports cardiovascular health and reduces blood pressure, and contain a high amount of soluble fiber, which supports reducing cholesterol levels and metabolic health by the gelling effect in the gut. This slows digestion of glucose, thus improving blood sugar control, as well as digestive health, by promoting more beneficial bacteria in the gut microbiome.” Sweet Potatoes “Sweet potatoes contain all naturally occurring sugars, making them a great alternative to heavily sweetened foods with added sugars,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. “One medium sweet potato provides around 115 calories and 4 grams of blood-sugar-balancing fiber. Sweet potatoes are packed with beneficial nutrients like vitamin A, vitamin C, and manganese. Additionally, sweet potatoes are an excellent source of potassium, which can aid in lowering blood pressure. Prioritize purchasing whole sweet potatoes over processed fries or chips.” 48 Easy and Delicious Recipes for Sweet Potato Lovers Mushrooms “Fresh mushrooms are a nutritional powerhouse filled with immune-supporting nutrients like vitamin D, selenium, zinc, copper, and B vitamins,” says Burgess. “As an example, just four cremini mushrooms provide 44 percent of your recommended dietary allowance for copper, and 38 percent for selenium—two nutrients that help prevent cell damage and keep our immune system healthy. Mushrooms are also the only food in the produce section that features vitamin D. Just a handful of UV-exposed mushrooms can be an excellent source of vitamin D, which is very helpful considering over 40 percent of the population may be deficient. I love making caramelized mushrooms to pair with homemade burgers or quinoa salads.” Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. 2020-2025 Dietary Guidelines for Americans. Table 1-1: Healthy U.S.-Style Dietary Pattern at the 2,000-Calorie Level, with Daily or Weekly Amounts From Food Groups, Subgroups, and Components. Accessed May 5, 2023. Bayat Mokhtari R, Baluch N, Homayouni TS, et al. The role of Sulforaphane in cancer chemoprevention and health benefits: a mini-review. J. Cell Commun. Signal. 2018;12:91-101. doi:10.1007/s12079-017-0401-y Aaron KJ, Sanders PW. Role of dietary salt and potassium intake in cardiovascular health and disease: a review of the evidence. Mayo Clinic Proceedings. 2013;88(9):987-995. doi:10.1016/j.mayocp.2013.06.005 Kamal RM, Abdull Razis AF, Mohd Sukri NS, et al. 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