Vegetables are packed with nutrients which are essential to include in a Healthy diet. They fill you up, feed your body good stuff and there’s plenty of different vegetables to choose from, which can be eaten in so many different ways!

Although ALL vegetables are nutritious, there’s a few that have even greater health benefits that are definitely worth including in your diet. Here’s my top 12:

  1. Spinach
    Spinach is at the top of the list for one of the most nutrient-dense vegetables. It’s high in vitamin A, vitamin K and contains antioxidants associated with a decreased risk of cancer. Plus, it’s low in calories too!
  2. Carrots
    Carrots are packed with vitamin A and beta carotene. Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colon cancer.
  3. Broccoli
    Broccoli provides large amounts of vitamin K and vitamin C, along with folate, manganese and potassium. It also contains a compound called sulforaphane, which may protect against cancer.
  4. Garlic
    Garlic has been used as a medicinal plant for many years. It contains a substance called Allicin which studies show may help lower triglyceride and cholesterol levels, aiding blood sugar control and heart health.
  5. Brussels sprouts
    Brussels sprouts have the similar beneficial nutrients as broccoli, but they also contain kaempferol, an antioxidant with anti-inflammatory and cancer fighting properties that may be effective in preventing cell damage. They’re also rich in fibre, which supports bowel and heart health.
  6. Kale
    Like other leafy greens, Kale is nutrient and antioxidant dense. Loaded with potassium, calcium, copper and vitamins A, B, C and K. Studies show that kale may support healthy blood sugar and cholesterol levels.
  7. Peas
    Despite being a starchy vegetable, peas are incredibly nutritious. They may be slightly higher in calories than leafy greens, but they’re high in fibre, protein, vitamins A, K and C. They also contain plant compounds called saponins, which may have anticancer effects.
  8. Cauliflower
    Cauliflower contains fibre, protein, folate vitamins C and K and like other cruciferous vegetables is also a source of glycosylates and isothiocyanates, both of which contain cancer fighting properties. Because of its composition, Cauliflower can also be used as a lower carb option to rice, potatoes and flour.
  9. Beetroot
    The root vegetable that’s packed with fibre, folate, and manganese and has very few calories. They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels. Beetroot has been linked to improved endurance and performance in athletes.
  10. Asparagus
    Asparagus is rich in vitamin K, selenium and folate, which may protect against disease and prevent development irregularities during pregnancy. Studies have also shown asparagus may reduce oxidative stress and prevent liver and kidney damage.
  11. Red cabbage
    Red cabbage is another cruciferous vegetable packed with antioxidants and beneficial properties. Containing fibre, vitamin C and anthocyanins. Studies suggest that it may help decrease LDL (bad) cholesterol levels.
  12. Sweet potatoes
    These root vegetables are high in beta carotene, which may decrease your risk of certain cancers and may help regulate blood sugar and cholesterol levels. They also contain fibre, protein, potassium, manganese and vitamins B6 and C.

ALL vegetables provide your body with essential vitamins, minerals and antioxidants which offer health promoting benefits. So try to include a wide variety into your diet to take advantage of the super powers they have for your health!