21 Healthiest Vegetables to Incorporate Into Your Diet, According to RDs

We all know veggies are healthy, but which ones are the healthiest to include in your daily diet?  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 packed with nutritious compounds such as vitamins, minerals, antioxidants, and other phytonutrients.

"All vegetables offer health-promoting properties and compounds that reduce the risk of disease,” says Lon Ben-Asher, a registered dietitian and licensed nutritionist at Pritikin Longevity Center in Miami. “However, some vegetables are more nutrient-dense and functional than others, and I encourage people to include [those] in their eating plan every day.” Vegetables high in dietary fiber and water content, for example, "promote our health and ward off disease," and they can help keep us feel fuller longer, Ben-Asher says. Here are some of the healthiest vegetables to mix into your meals.

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 for our immune system, and potassium, which has been associated with promoting cardiovascular health and reducing blood pressure.”

Cauliflower

“Cauliflower contains compounds called glucosinolates and isothiocyanates, which have also been associated with cancer-fighting,” says Ben-Asher. It's also 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.

Spinach, Kale, and Swiss Chard

Spinach, kale, Swiss chard, and other leafy greens should all be part of your typical diet. “These contain compounds that have been shown to reduce the 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, or stir a handful into stir fries, sauces, pasta, rice, or grains for an added boost. 

Beans 

“Beans and peas are high in plant-based protein 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 the digestion of glucose, thus improving blood sugar control, promoting more beneficial bacteria in the gut microbiome, which is good news for our digestive health. They're a tasty and filling addition to salads with couscous, soups, or as a main event, like aCuban Black Beans and Rice dish.

Lentils

Whether you enjoy them in a kale and sausage soup or a superfood-packed salad, lentils are not only a leading source of plant protein and folate, they're also a rich source of gut-friendly fiber and resistant starch, says Lisa Moskovitz, registered dietitian and CEO of the nutrition counseling practice NY Nutrition Group in New York City. "Resistant starch can slow digestion, so you feel fuller longer, and your blood sugar levels are more stable," Moskovitz says. "And resistant starch feeds good bacteria in your gut so they can proliferate."

Sweet Potatoes

“Sweet potatoes contain naturally occurring sugars, making them a great alternative to heavily sweetened foods with added sugars,” says Mackenzie Burgess, 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." Burgess recommends whole sweet potatoes as a healthier alternative to processed fries or chips.

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—especially important because 40 percent of U.S. adults have a vitamin D deficiency, adds Burgess, who recommends caramelizing mushrooms to pair with burgers or quinoa salads.

Cabbage

This surprisingly versatile vegetable can be eaten raw, braised, roasted, grilled, or pickled—in a creamy soup or a crunchy salad. "Cabbage earns its top place among the healthiest veggies because it's rich in antioxidants and fiber, and it's also a good source of inositol," Moskovitz says. "Inositol is not well known, but it should be. It plays many roles in the body, including fighting against insulin resistance, metabolic syndrome, and high blood sugar. Studies indicate that it could help with depression and anxiety too."

Watercress

Nutrient-dense watercress was number one on a list of powerhouse fruits and vegetables published by the journal Prevention of Chronic Disease, published by the Centers for Disease Control and Prevention.."Watercress is abundant in disease- and inflammation-fighting antioxidants and has been linked to improved heart and bone health," says Moskovitz, who likes the leafy green in pesto, soups, salads, or simply sautéed with garlic and olive oil.

Beets

"Among the sweeter-tasting veggies, beets top the list for being ultra-nutritious," Moskovitz says. "They're packed with vitamins A, C, and K, as well as nitrates, which help improve athletic performance and lower blood pressure." Grill them, roast them, sauté them, or enjoy them in soups, salads, and more.

Carrots

"Carrots are a great source of fiber, potassium , and vitamin B6," says Sarah Schlichter, registered dietitian nutritionist and founder of the blog and wellness brand Bucket List Tummy. You can crunch them raw, of course, but to maximize carrots' nutritional benefits (and natural sweetness), enjoy them cooked: Cooking makes beta-carotene more bioavailable; that is, more easily absorbed by the body, which converts beta-carotene to vitamin A. You can also whip up some carrot hummus for a quick snack.

Tomatoes

"Many people think of juicy tomatoes during the summer," Schlichter says. "Not only are they tasty, but they pack a big nutritional punch." Tomatoes offer vitamin C, potassium, folate, and several antioxidants, including lycopene, which may reduce the risk of cancer. Sure, they're great for tangy sauces and soups and a fresh addition to sandwiches—but they also make a healthy sidekick for chicken, fish, shrimp, steak, eggplant, chickpeas, and more.

Peas

Peas are packed with protein, fiber, vitamins, minerals, and phytochemicals. Many vegan protein powders, for example, are made from peas. The polyphenolics in peas have antioxidant and anticarcinogenic activity. You can easily snack on peas by adding them to toast, or add them to a bigger meal like a baked spinach and pea risotto.

Onions

Onions are high in key vitamins like C and B6, which is ideal since onions are found in so many dishes from various cuisines around the world. Many compounds in onions—like thiosulphinates, thiosulphonates, mono-, di- and tri-sulphides—have also shown to have a range of health benefits. This includes anticarcinogenic properties, antibiotic and antiasthmatic effects, and antiplatelet and antithrombotic activity. Adding onions to your dishes—from a Spanish omelet to some guacamole to snack on—does more than just taste good.

Artichokes

Artichokes a versatile vegetable—and a healthy one. There are tons of different ways to cook artichokes, They are loaded with antioxidants and full of fiber, as well as vitamins like C and K. They also contain important minerals like magnesium, phosphorus, potassium, and iron. Research suggests that they may help regulate blood pressure, lower blood sugar, aid digestion, and improve liver health. Other studies have shown that they can lower "bad" LDL cholesterol and boost "good" HDL cholesterol.

Leeks

Leeks are an underrated veggie for how delicious and nutritious they are. Leeks make a great ingredient in dishes like shrimp and spinach pasta to creamy butternut squash pasta. And they contain a variety of bioactive substances, like sulfur compounds, dietary fiber, and flavonoid compounds. These have all been linked to better blood circulation, lower cholesterol, and controlled blood sugar levels. They are also anti-inflammatory and antibacterial and help reduce the risk of cancer.

Radishes

For as long as time, radishes have been used to treat illnesses like urinary infections, ulcers, stomach disorders, heart conditions, and hepatic inflammation. That's due to the medicinal secondary metabolites, such as glucosinolate, polyphenols, and isothiocyanate. These are antioxidants, anticancer agents, and antidiabetics. And radishes taste great in all kinds of recipes— from noodle bowls to salads.

Zucchini

Zucchini has been used in traditional folk medicine to treat everything from colds to aches. Its packed with antioxidant, anti-radical, anti-carcinogenic, anti-inflammatory, antiviral, and antimicrobial properties. That's thanks to components like ascorbic acid, as well as lutein and zeaxanthin, which are naturally occurring carotenoids. These have been shown to help prevent everything from cancer to cataracts and age-related macular degeneration. Roast zucchini or add it to your pasta dishes for some added veggies.