While all vegetables are nutritious, some are more nutritious than others. If you’re looking to spice up your diet with nutrient-dense veggies, try adding spinach, broccoli, garlic, beets, or others to the menu.
It’s no secret that vegetables — which are loaded with fiber, vitamins, minerals, and antioxidants — are a must-have in a healthy diet.
Although all vegetables are healthy, several stand out for their supply of nutrients and powerful health benefits.
Here are 14 of the most nutrient-dense veggies available.
This leafy green tops the chart as one of the most nutrient-dense vegetables.
That’s because
Spinach also boasts antioxidants, which
Carrots are packed with vitamin A, delivering 119% of the DV in just
They also contain beta-carotene, an antioxidant that
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Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane. It
It has also been
Although further research is needed,
are a great source of fiber, an important nutrient that
They also contain kaempferol, an antioxidant that
Kaempferol
In one small study, eating kale alongside a high carb meal was
Consuming Kale as a powder (made from dried leaves) or drinking its juice has been found in various studies to
Peas are a starchy vegetable, which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.
Nevertheless, just
Because they’re high in fiber, peas
Moreover, they are rich in saponins, a group of plant compounds that
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It’s also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids.
Though more studies are needed,
Beets are a vibrant, versatile root vegetable that packs fiber, folate, and manganese into each serving with very
They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels. This may help reduce blood pressure and
What’s more, beets and their juice
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Getting enough folate from foods such as asparagus
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It’s also rich in anthocyanins, a group of plant compounds that
In one
Similarly, in another
One medium sweet potato contains about 4 g of fiber, 2 g of protein, and a good amount of potassium, manganese, and vitamins B6 and C.
This root veggie is also high in beta-carotene, packing
According to a
A mere
In fact, collard greens are one of the best plant sources of calcium. which is a mineral that
Some research links an increased intake of specific vegetables, including collard greens, to a
Another review also associated a higher intake of cruciferous vegetables such as collard greens with an
Cauliflower is known for both its versatility and its stellar nutrient profile. Just
Like other cruciferous veggies, it
It’s a
Cauliflower is also often used as a low carb alternative and
Not only are most vegetables brimming with antioxidants and an array of essential vitamins and minerals, but many also offer health-promoting properties.
Although the veggies listed above are great nutrient-dense options to add to your diet, many others are loaded with nutrients as well.
For the best health outcomes, try to consume a variety of vegetables to take advantage of their unique health benefits. Be sure to include them as part of a balanced diet.
Just one thing
Try this today: Smoothies, wraps, and sandwiches are all easy ways to squeeze more vegetables into your daily diet. Aim to include at least 1–2 servings of veggies with each meal to ensure you’re meeting your needs.
