No, thanks I hate pretty things. But that begs the question: With so many to choose from, which ones are best? According to nutritionists, eating a wide variety of the good stuff read: plants is the easiest way to improve your overall well-being, maintain a healthy weight and ward off conditions like heart disease, high cholesterol and cancer. Popeye was onto something. Best of all, spinach is relatively tasteless and super low in calories, at about six per cup , which makes it an easy addition to smoothies, soups and sauces.
Try it in a green smoothie with avocado and apple , toss it in pasta Florentine with grilled chicken or give your dinner a nutritional boost with a side of coconut creamed spinach. How do we love thee, cauliflower? In ways too numerous to count. All the better that one of our go-to veggies is also one of the most beneficial.
A cruciferous vegetable just like broccoli, Brussels sprouts and cabbage , cauliflower is high in vitamin C, vitamin K, calcium, folic acid, potassium and fiber. And here we thought it was just pale broccoli. Might we suggest roasted tandoori cauliflower bowls , spicy whole roasted cauliflower or cauliflower fried rice?
Shapiro tells us that aside from being low in calories about four calories per stalk! Remember when your mom told you carrots would help you see? She was right. Aside from being the best, crunchiest vehicle for dips like, ever, they contain vitamin A and carotenoids, which can improve eyesight, Shapiro notes.
According to the USDA , a gram serving provides 2. Among our favorite preparations are broccoli and cauliflower gratin and charred broccoli with sriracha and almond butter sauce. Small but mighty microgreens are more than just a pretty garnish. The result is a smaller, yet more powerful nutrient profile.
Look for broccoli, arugula, radish, chard or cabbage microgreens at the farmers market or places like Whole Foods , then top your sandwiches and salads to abandon. Considering they taste like candy, we could eat these guys every day. Members of the Brassica family like Brussels sprouts are great for fighting inflammation, explains ketogenic diet expert Dr.
Say no more: These cacio e pepe Brussels have our name written all over them. These results were supported by another animal study in showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet Red cabbage contains a good amount of fiber, vitamin C and anthocyanins.
Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage. Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. 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 Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer 45 , Specific types of sweet potatoes may also contain additional benefits.
For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect. 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 Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer.
White sweet potatoes could also help reduce blood cholesterol and blood sugar levels. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases.
Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer Collard greens are high in calcium, which could reduce the risk of osteoporosis. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer. Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked.
Raw kohlrabi is high in fiber, providing 5 grams in each cup grams. Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects Kohlrabi is rich in both fiber and vitamin C.
Animal studies show that kohlrabi could potentially cause a reduction in blood sugar. 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.
This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason.
Here are 13 of…. Jicama is packed with nutrients and may provide various health benefits, including improved digestion, weight loss and a reduced risk of disease. Broccoli is a popular vegetable that is high in many nutrients, including fiber and vitamin C.
Broccoli may lower the risk of cancer and heart disease. For many people, one of the best parts about traveling is getting to explore the local cuisines. This article looks at 10 of the healthiest cuisines…. This is a detailed article about sugar alcohols and their health effects. Log Out. Your cart is empty. Our online classes and training programs allow you to learn from experts from anywhere in the world.
Explore Classes. Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years. She received her B. Expert review by Megan Fahey, M. Last updated on February 6, In This Article. Dark leafy greens. Brussels sprouts. Sea vegetables.
Red cabbage. Butternut squash. Red onion. How to pick the healthiest veggies. The bottom line. More On This Topic Recipes. Eliza Sullivan. Functional Food. Simon Hill. With Phoebe Lapine. Jamie Schneider. Emma Loewe. Integrative Health. Latest Articles Love.
From leafy greens to cruciferous veggies, produce is a little gift from nature to us humans. The beauty of vegetables? The more you eat them, the better off you are. Countless studies have linked the benefits of greater veggie intake to decreased risk of chronic disease, including heart disease, diabetes, and lifestyle-related cancers.
Plus, observational data has linked adequate produce intake at least five servings per day to better mood and self-reported feelings of happiness and satisfaction.
To be clear, Any veggie is the healthiest vegetable, so choose what you love and use this list as inspo for future meals and snacks you can enjoy in flavorful ways. That said, the only thing you may want to keep to a minimum?
Editor's note: GH acknowledges that weight loss, health and body image are complex subjects , and we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. Otherwise, choose a variety of veggies to bulk up your meals with nutritious flavor. If you go the canned route, pick types without added sugar or sodium. Again, all vegetables are healthy vegetables, but here are a list of my top favorites:. Carrots are full of vitamin A, which helps with vision — especially at night.
Enjoy these root veggies raw, shredded in salads , or blended in smoothies.
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