Healthy Diet Tips: The Best Veggies To Eat

Vegetables are a crucial part of any healthy diet. They contain vitamins and minerals that help maintain many of the body’s primary functions. Some vegetables, though, are extra nutritious. Learn more about some of the best veggies to eat — and why they might be great for you.

Why Vegetables Are Important

Eating a diet that contains plenty of vegetables and fruits can help support your overall health. However, most adults don’t include enough vegetables in their daily diet.¹

How much should you eat? Experts recommend you eat about five servings of vegetables per day. You can meet that daily requirement with any number of veggies. The more nutritious those veggies, though, the better. Learn about those extra healthy vegetables to eat below.²

The Best Veggies To Eat

Nearly all vegetables offer healthy nutrients. However, certain vegetables showcase particularly high levels of vitamins and other essential minerals. They each offer a specific nutrient or health benefit that sets them apart from the rest. This list of best veggies to eat is hardly comprehensive, but it’s a great place to start for your next shopping trip.

Beets

These colorful beauties can intimidate some with their thick, unruly skin. But, don’t let that outside fool you. Beets are a beautiful and vibrant vegetable inside. The bright red, yellow, and purple interior is also what makes them so healthy. They contain huge amounts of vitamins and minerals that other veggies don’t. And, with the right preparation, they can be quite delicious.³

Health Benefits

• High levels of fiber content to help support healthy blood sugar levels and weight loss goals.
• Betalin, a powerful antioxidant, helps protect the body’s natural defense against free radicals.⁴

Asparagus

This springtime classic sprouts up for only a few months, so take advantage while you can. Asparagus has lots of vitamins, including plenty of A, C, and K. Even a small portion can provide you with your daily recommended amount of folic acid. Plus, asparagus tastes great. Try it alongside a piece of salmon or in a batch of risotto.⁵

Health Benefits

• Fiber helps support digestive health and weight loss goals.
• This natural diuretic can help flush excess liquid and salt from the body.
• Vitamin K to support bone health.⁶

Spinach

Spinach has many applications in the kitchen. You can blend it into smoothies, eat it raw in salads, sauté it, or even bake it. In step with all that versatility, spinach packs a great nutritional punch. It has lots of good stuff, like vitamin A, fiber, and protein, but it contains few calories and no fat.⁷

Health Benefits

• Lutein, a phytonutrient in spinach, is particularly important for eye health.
• High levels of iron may help support healthy energy levels.
• Spinach has lots of nitrates that may support heart health.⁸

Sweet Potatoes

This edible root can help you add some color to your veggie selection. In fact, the orange or purple flesh of a sweet potato indicates it’s rich in the phytochemicals beta-carotene and anthocyanins. In addition, sweet potatoes are also a good source of potassium and fiber. Cut them up, and add to any soup or stew for a nice touch of natural sweetness.⁹

Health Benefits

• Sweet potatoes are a great source of vitamin C, which may help support a healthy immune system.
• Manganese in sweet potatoes can help produce collagen for healthy skin and bones.
• High levels of resistance starch (which the body doesn’t absorb) may help support weight loss goals.¹⁰

Broccoli

Broccoli is a versatile veggie with a ton of potential. You can eat it raw in a coleslaw, roast it in the oven, or bake it into casseroles. It also happens to be high in vitamin A, folate, potassium, and fiber. As an added bonus, broccoli has almost no fat and a very low carb content.^11,12

Health Benefits

• High levels of fiber in broccoli may help support your digestive health.
• Bioactive substances in broccoli may help support a healthy nervous system.¹³

Avocado

These green treasures can add luxury to any vegetable platter. They contain lots of healthy monounsaturated and polyunsaturated fats. All that healthy fat is also what makes avocados such a delightful addition to all sorts of dishes. It can lend creamy decadence to salads and sandwiches. Or, you can mash it up for a tasty dip all on its own.¹⁴

Health Benefits

• Healthy fats can help support healthy cholesterol levels and heart health.
• Avocados are a great source of fiber that may help support healthy blood sugar levels and blood cholesterol levels.
• The combination of healthy fat and fiber may help keep hunger away for long periods of time.¹⁵

Mushrooms

This unique veggie offers an abundance of nutrients not found in many other foods. These health properties make mushrooms a must for any fridge drawer. They also happen to be quite tasty when sauteed and added to eggs, pasta, or pizza.

Health Benefits

• Choline in mushrooms impacts many bodily functions such as your sleep and learning.
• The mineral selenium may help support a good mood and healthy energy levels.
• Mushrooms are the only plant source of vitamin D.¹⁶

Carrots

This popular veggie finds its way into many kitchens for good reason. Carrots are relatively inexpensive, versatile, and full of nutrients. You can eat them raw with a dip, blend them in a smoothie, or prepare them in cooked dishes. They can add delicious flavor, as well as nutrients like beta carotene and vitamins C and A.¹⁷

Health Benefits

• High levels of vitamin A and the antioxidant lutein work together to help support your eyesight.
• Carrots are low on the glycemic index, which means they help provide a steady source of energy.
• Potassium in carrots is essential for supporting healthy blood pressure levels; it may also help remove excess sodium from the body.¹⁸

Super Vegetables For A Super You

It’s hard to go wrong in the vegetable aisle. Almost all the produce around you offers at least some nutritional value. But, not all veggies are created equal. Some of those leafy greens or root vegetables offer extra high levels of essential vitamins, minerals, and other essential nutrients.

When it comes to healthy vegetables to eat, they all taste great, so add them to your next meal to take advantage of all they have to offer.

Learn More:
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Can You Eat Zucchini Raw? Some Amazing Ways To Eat Zucchini

Sources
1 https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
2 https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
3 https://health.clevelandclinic.org/the-health-benefits-of-beets/
4 https://www.health.com/nutrition/beets-health-benefits?slide=d9c837ba-45cc-4b52-ae37-32cb10750fa6#d9c837ba-45cc-4b52-ae37-32cb10750fa6
5 https://www.bbcgoodfood.com/howto/guide/health-benefits-asparagus
6 https://www.health.com/nutrition/asparagus-health-benefits?slide=8c31c18b-b08a-4a9f-b0a8-c6bc51f80822#8c31c18b-b08a-4a9f-b0a8-c6bc51f80822
7 https://www.health.com/nutrition/groceries/7-health-benefits-spinach
8 https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach
9 https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
10 https://www.health.com/nutrition/sweet-potato-health-benefits
11 https://www.health.harvard.edu/heart-health/vegetable-of-the-month-broccoli
12 https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
13 https://www.health.com/food/health-benefits-broccoli
14 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
15 https://www.cedars-sinai.org/blog/healthy-and-delicious-avocado.html
16 https://www.health.com/nutrition/health-benefits-of-mushrooms
17 https://www.msn.com/en-us/health/nutrition/the-health-benefits-of-carrots-7-important-reasons-you-should-aim-to-eat-more/ar-AAKtbFq
18 https://www.health.com/nutrition/health-benefits-of-carrots