7 Common Super Healthy Vegetables

Wondering what would be the healthiest for you to eat? Here are 7 super vegetables - one for every day of the week! You can steam, sautee or stir fry any of these and they will come out delicious!

1. Broccoli

Tons of Vitamin C, Vitamin K, lutein, and even protein (one bunch of broccoli rabe has a whopping 17g). . Broccoli belongs to the cruciferous family of vegetables. It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate (8). Sulforaphane is significant in that it has been shown to have a protective effect against cancer. In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice (9). Eating broccoli may help prevent other types of chronic disease, too. A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants (10). In addition to its ability to prevent disease, broccoli is also loaded with nutrients. A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium (11). SUMMARY: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress. . This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke) . . Broccoli is another vegetable with the status of being ultra healthy, and there's a lot of research that backs up its reputation. It's always nice when science lends its support to something we've always known intrinsically for years. Perhaps the biggest benefit of broccoli is its noted ability to ward off cancer thanks to the sulforaphane it contains. It's also good for your heart, and can help prevent heart disease. Cancer and heart disease are two of the leading causes of death, so it's important to take steps to maintain your health now. The fiber in broccoli is worth noting, as it helps the digestive system function properly, helps keep your cholesterol at a healthy level, and can even help keep your colon clean naturally. Best ways to prepare it: There are tons of ways to get broccoli ready to eat, and one of the more delicious ways is to roast it with a little olive oil. Pair it with another vegetable on this list like beets of Brussels sprouts to boost the flavor and the nutrition. . A 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10-19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fiber. Boiling broccoli reduces the levels of sulforaphane, with losses of 20-30% after five minutes, 40-50% after ten minutes, and 77% after thirty minutes.[14] However, other preparation methods such as steaming,[15] microwaving, and stir frying had no significant effect on the compounds.[14] Broccoli also contains the carotenoid compounds lutein and zeaxanthin in amounts about 6 times lower than in kale.

2. Spinach

Spinach meets your daily requirements for Vitamin K and lutein, and has plenty of Vitamin C and potassium (good for your muscles and heart), too. It even throws in some fiber (good for pooping) for good measure. . This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile. One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement - all for just 7 calories (1). Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease. One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer (2). In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure (3). SUMMARY: Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure. . Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol' green so super . And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss . . Spinach has long been considered one of the healthiest vegetables you can eat, and it still remains near the top of the list. You not only get fiber and protein when you opt for a serving of spinach, you're getting phytonutrients that act as antioxidants once consumed, and go to work within the body to fight free radical damage. Spinach is an exceptional source of both Vitamin A and Vitamin C, and provides an assortment of important minerals like potassium, magnesium, calcium, and iron. Rather than take a synthetic multivitamin that the body has trouble absorbing, why not eat spinach and have your nutritional bases covered with a whole food that the body has no problem with and is craving? Best ways to prepare it: Baby spinach tastes great as the base of a salad, but you can also heat up frozen organic spinach for use as a side, or as part of a main dish. Any form of spinach can be added to a green smoothie for an instant vitamin boost. . Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat (table). In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate (table). Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.

3. Brussels Sprouts

Not sure how these guys got such a bad rep, considering they're easy to cook, insanely healthy, and also kind of adorable. . Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds. Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells (17). One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease (18). Brussels sprout consumption can help enhance detoxification as well. One study showed that eating Brussels sprouts led to a 15-30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer (19). Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium (20). SUMMARY: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body. . Brussels sprouts may not make it on the list of tastiest vegetables, but they have a lot to offer in terms of nutrition, so it may be high time to give them another chance. Go with fresh, organic Brussels sprouts whenever possible for the best taste. The greatest thing about eating Brussels sprouts is the amount of Vitamin C they contain. In a head to head showdown with an orange, the stereotypical powerhouse of Vitamin C, Brussels sprouts provide more than one and a half times the amount of this immune system booster. Brussels sprouts are a cruciferous vegetable like kale, spinach, cabbage, and cauliflower, and provide many of the same key nutrients. They are an excellent source of fiber, and also contain minerals like potassium, iron, and magnesium. Best ways to prepare it: Brussels sprouts taste amazing roasted, so by them fresh, drizzle some olive oil over them, add some balsamic vinaigrette as an option, and bake them until tender. . Raw Brussels sprouts are 86% water, 9% carbohydrates, 3% protein, and contain negligible fat. In a 100 gram reference amount, they supply high levels (20% or more of the Daily Value, DV) of vitamin C (102% DV) and vitamin K (169% DV), with more moderate amounts of B vitamins, such as folate and vitamin B6 (USDA nutrient table, right); essential minerals and dietary fiber exist in moderate to low amounts (table). Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential biological properties. Although boiling reduces the level of sulforaphane, neither steaming, microwave cooking, nor stir frying cause a significant loss.[10] Consuming Brussels sprouts in excess may not be suitable for people taking anticoagulants, such as warfarin, since they contain vitamin K, a blood-clotting factor. In one incident, eating too many Brussels sprouts led to hospitalization for an individual on blood-thinning therapy.[11]

4. Carrots

About 15% of the lutein you need for the day, plus some Vitamin K and fiber. . Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) (4). They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention (5). In fact, one study revealed that for each serving of carrots per week, participants' risk of prostate cancer decreased by 5% (6). Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer (7). Carrots are also high in vitamin C, vitamin K and potassium (4). SUMMARY: Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer. . Often cited as a way to improve your eyesight, the beta-Carotene in carrots does a lot more for the body, and makes carrots one of the best vegetables you can eat. There really is an impressive amount of beta-Carotene in carrots, which the body converts to Vitamin A to help boost the immune system, and yes, to help strengthen the eyes. To round things off, carrots provide fiber and some potassium. Their delicious taste makes them an easy vegetable to eat on a regular basis for improved feelings of wellbeing and overall health. Best ways to prepare it: You can go with mini carrots that are already peeled and cut down to a manageable size. These are easily added to salads, or can be quickly cut up and put into soups. You can often find organic versions of mini carrots in the organic produce section for a small amount more than the conventional kind. . Raw carrots are 88% water, 9% carbohydrates, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat.[62] Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch.[59] Free sugars in carrot include sucrose, glucose, and fructose.[62] The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein, and zeaxanthin.[63] α- and β-carotenes are partly metabolized into vitamin A,[64][65] providing more than 100% of the Daily Value (DV) per 100 g serving of carrots (right table). Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients (table).[62]

5. Asparagus

All that magnesium (an excellent energy booster) makes the smelly pee totally worth it. . This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin (37). Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39). Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity (40). SUMMARY: Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity. . The cleansing effect of asparagus is what earns it a spot on our list of healthiest veggies. This is a well-rounded vegetable that brings many important vitamins to the body, all while helping it purge itself of destructive free radicals we all take in. The glutathione in asparagus is what helps the body detox, and it's an antioxidant that specifically goes after cancer-causing substances in the body, and helps it on a cellular level. Asparagus also contains a broad range of vitamins and minerals, although not in lopsided amounts like some of the other vegetables on our list. Eat asparagus to top up on vitamins A and C as well as iron and fiber. Best ways to prepare it: Asparagus is best enjoyed in the spring, which is also the great time to cleanse the body after a long winter. It can be eaten fresh, and maintains a crispy snap that will jazz up any salad. It can also be grilled during the summer alongside a lean protein. . Nutritional value per 100 g (3.5 oz) Energy 85 kJ (20 kcal) Carbohydrates 4 g Sugars 1.88 g Dietary fibre 2.1 g Fat 0.12 g Protein 2.2 g Vitamins Quantity %DV† Vitamin A equiv. beta-Carotene lutein zeaxanthin 5% 38 μg 4%449 μg 710 μg Thiamine (B1) 12% 0.143 mg Riboflavin (B2) 12% 0.141 mg Niacin (B3) 7% 0.978 mg Pantothenic acid (B5) 5% 0.274 mg Vitamin B6 7% 0.091 mg Folate (B9) 13% 52 μg Choline 3% 16 mg Vitamin C 7% 5.6 mg Vitamin E 7% 1.1 mg Vitamin K 40% 41.6 μg Minerals Quantity %DV† Calcium 2% 24 mg Iron 16% 2.14 mg Magnesium 4% 14 mg Manganese 8% 0.158 mg Phosphorus 7% 52 mg Potassium 4% 202 mg Sodium 0% 2 mg Zinc 6% 0.54 mg

6. Green Peas

Carrots are great, but peas have enough nutrients, including iron (great for your muscles), folate (aka folic acid, a vitamin especially important for women before and during their pregnancies), to hold their own. . Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts. Nevertheless, green peas are incredibly nutritious. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate (24). Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements (25). Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects (26). Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells (27). SUMMARY: Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects. . Peas are starchy, but high in fiber, protein, vitamin A, vitamin B6, vitamin C, vitamin K, phosphorus, magnesium, copper, iron, zinc and lutein.[25] Dry weight is about one-quarter protein and one-quarter sugar.[26] Pea seed peptide fractions have less ability to scavenge free radicals than glutathione, but greater ability to chelate metals and inhibit linoleic acid oxidation.[27]

7. Tomatoes

With all that Vitamin A (boosts your immunity, vision, and reproductive health) and C, you should probably toast yourself for having some. . Tomatoes are worth getting excited about because of their strong anti-cancer properties from the lycopene they contain. There's also some key vitamin support with vitamins like Vitamin K adding to the equation. This same lycopene also benefits you by providing help for diabetes, heart disease, osteoporosis, and even infertility. It's also been noted for its ability to fight premature aging of the skin thanks to its antioxidant nature and ability to fight free radical damage. Lycopene is not all that tomatoes offer, and you'll be getting sufficient amounts of Vitamin A and Vitamin C, along with some fiber and potassium. Best ways to prepare it: To release the most lycopene be sure to cook your tomatoes rather than eat them raw. The cooking process drastically increases the amount of lycopene you'll be able to absorb, thus boosting the amount of benefits you'll get from eating tomatoes. . A tomato is 95% water, contains 4% carbohydrates and less than 1% each of fat and protein (table). In a 100 gram amount, raw tomatoes supply 18 calories and are a moderate source of vitamin C (17% of the Daily Value), but otherwise are absent of significant nutrient content (table). Potential health effects No conclusive evidence indicates that the lycopene in tomatoes or in supplements affects the onset of cardiovascular diseases or cancer.[82][83] In the United States, supposed health benefits of consuming tomatoes, tomato products or lycopene to affect cancer cannot be mentioned on packaged food products without a qualified health claim statement.[84] In a scientific review of potential claims for lycopene favorably affecting DNA, skin exposed to ultraviolet radiation, heart function and vision, the European Food Safety Authority concluded that the evidence for lycopene having any of these effects was inconclusive.[85]