5 Healthiest Vegetables and Their Benefits

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Vegetables are known for the nutritional values they add to our bodies. Most of them are low in calories, high in fiber, minerals, and vitamins. However, not all of them are equal. 

Some stand out from the rest, with additional health benefits like medicinal, and their ability to fight inflammation, among other benefits.

Depending on your diet, health, or even nutritional needs, you might benefit from certain vegetables and not others. From cruciferous vegetables, leafy greens, produce has been one of the best bests to human nature. 

5 Healthiest Vegetables and Their Benefits
Photo credit: Nutritionadvance.com

They are packed with loads of health benefits, and you need them in your meals-at least every day as they are guaranteed to make a big difference to your health.

One advantage of vegetables is that the more you eat, the better off you are. Several studies have linked vegetable intake to reduced chronic diseases like diabetes, heart diseases, and cancers. 


Did you know that your happiness, reported feelings and satisfaction are also linked to taking adequate produce intake? Without much further ado, here are some of the healthiest vegetables and their benefits.

Brussels Sprouts

Like broccoli, Brussels also belong to the cruciferous family of vegetables, and they contain several health benefits for your body. They also provide kaempferol, which is one antioxidant that is effective in preventing cell damage. 

Among its advantages is enhancing detoxification hence reducing risks of colorectal cancer. It’s also loaded with vitamins and minerals like vitamin A, vitamin K, vitamin C, folate, potassium, and manganese.


This belongs to the family of vegetables called the cruciferous. It is rich in sulforaphane, which has been known to have protective effects against certain cancers such as breast cancer. 

Eating broccoli, too, can help reduce certain chronic diseases. There is more, broccoli is known for its loaded nutrients such as vitamin K, vitamin C, folate, potassium, and manganese that are essential for your body.


This leafy green comes number one on our chart for so many reasons – thanks to its amazing nutrients. Just a cup of 30 grams of raw spinach gives up to 56% of daily vitamin A and K moreover, for only 7 calories. 

It boasts several antioxidants, which help reduce risks of chronic disease, heart diseases, lower your blood pressure, reduces risks of cancer, and so much more.


Garlic has always been known as a medicinal plant, with its roots tracing to ancient Egypt and China. Its primary active compound is allicin, and this plant compound is responsible for the many health benefits that garlic has. 

It can regulate blood sugar, promote heart health, prevent certain cancers, lower blood triglyceride levels, decrease blood sugar level, among other benefits.

5 Healthiest Vegetables and Their Benefits
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Vitamin A is essential to a human body, and carrots have proved to provide just that moreover in only one cup of 128 grams. They also contain beta-carotene; this antioxidant gives these vegetables that orange color.

That beta-carotene has shown to prevent certain cancers like prostate, and lung cancer among smokers. As if that is not enough, these vibrant vegetables are high in potassium, vitamin K and vitamin C.

Bottom Line

From giving us all the necessary minerals and vitamins, to fighting different diseases, it’s so evident that including vegetables in your meal plan is essential for your overall health. 

These are some of the vegetables that have been researched about and shown to have several health benefits. However, this is just a drop in the ocean, as hundreds of others are equally good. 

Be sure you include a good mix of these vegetables in your meals every day to get their various health benefits. On the other hand, vegetables such as spinach, broccoli can be made into a smoothie.