Healthiest vegetables

Vegetables are an integral part of the daily diet. Whether, fresh, canned or frozen, they are nutritious and add variety to our food. There are several types of them that Nature has given us. Which are the healthiest vegetables of them all?

Vegetables and nutrition

Vegetables form an important part of the human diet. They add variety and spice to our daily diet. Moreover, they also bring with them abundant nutrition, texture and color. Whether you eat them raw, cook them, boil them, sautee them, fry them, grill them, steam them or roast them, they are good in all forms. They are available in fresh, frozen or canned forms in the supermarkets. And in all ways, they are excellent for nutrition and health.

Vegetables contain a lot of dietary fiber, minerals, vitamins, and antioxidants. All these nutrients are extremely essential for the body and keep it healthy. Numerous studies have concluded that increased intake of vegetables implies improved health and well-being. They prevent chronic diseases and cancer.

Also, studies have revealed that there is not much difference between fresh or frozen veggies. In order to reap their health benefits, one should include a variety of them in our foods. Which of these are the healthiest vegetables of them?

Healthiest vegetables
Carrots (Source: Jessica Gavin)

The healthiest vegetables


Carrots are packed with phytonutrients. They are loaded with beta carotene that our body converts to vitamin A in the body. This improves vision and strengthens the respiratory mucosa. Moreover, it can lower risk of breast cancer. These have vitamin C, K and potassium and also fiber. They lower blood pressure and add crunch to foods.


This cruciferous vegetable is related to the kale, cabbage, and cauliflower. It has high levels of vitamin A, C, and K. Moreover, it has the phytonutrients sulforaphane. This protects against several cancer. It also has the antioxidants lutein, zeaxanthin, and beta carotene. These have the potential to reduce the risk of age related macular degeneration.


Healthiest vegetables
Mushrooms (Source: BBC good food)

These are truly fungi and come in different shapes, sizes, colors, and taste. The popular varieties are white mushrooms (button) shiitake, portobello, and oyster mushrooms. These fungi are rich in B complex vitamins particularly pantothenic acid, niacin, and riboflavin. These play a major role in energy synthesis, digestion, red blood cells formation etc. It has other substances that have a positive impact on cognition, heart, and prevention from various diseases. They contain vitamin D and hence are excellent for vegetarian people and vegans.


It is one of the most nutrients dense vegetables. It is rich in vitamin A, C, and K, vitamin B6, potassium, copper, magnesium and calcium. Its antioxidants content is glucosinolates and these reduce risk of certain cancer. Steamed kale is best compared to other forms of cooking since it retains the nutrients value.


These are seasonal and available in winter months. They have varied color and are a type of root vegetables. One can also consume the leaves of this plant. The nutrients in it include vitamin C, folate, potassium and fiber. They are relatively inexpensive and have a neutral taste. Hence they blend well with other recipes. One can roast or mash them and use them in place of white potatoes.

Healthiest vegetables
Turnips (Source: Medical news today)

Also, read Easy way to make Pickled Peppers

Bell peppers

These are in red, green or yellow colors. They are highly versatile and add flavor and color to your foods. They have lots of vitamin A, C, potassium and dietary fiber. Also, they are rich in phytonutrients such as phenols, flavonoids and carotenoids. These mop up damaging free radicals and protect against diseases and cancer.