6 of the most healthiest and nutritious vegetables

Sweet potato gnocchi with pesto sauce. Picture: Supplied

Sweet potato gnocchi with pesto sauce. Picture: Supplied

Published Oct 22, 2023


Although it's common knowledge that we should eat our vegetables, have you ever wondered why?

Vegetables are a terrific source of nutrients that support a healthy body in addition to looking great on a plate.

Some are regarded as superfoods that are rich in vitamins and minerals.

In addition, they are tasty, substantial, and ideal for a range of meals, including salads, soups, smoothies, and sandwiches.

All vegetables are beneficial to health, but some are particularly noteworthy for their abundance of nutrients and potent health advantages.

These are six of the vegetables that are highest in nutrients:

Brussel sprouts

Brussels sprouts are cruciferous vegetables, sharing many of the same health benefits as broccoli.

Additionally, kaempferol, an antioxidant that may be especially useful in reducing cell damage, is present in Brussels sprouts.

Studies have demonstrated the anti-inflammatory and anti-cancer effects of kaempferol, suggesting that it may offer disease prevention.

Additionally, this vegetable is a fantastic source of fibre, a necessary ingredient that promotes heart health, blood sugar regulation, and regular bowel movements. Brussels sprouts are also incredibly nutrient-dense.

According to data from Healthline, each dish is full of folate, magnesium, potassium, and vitamins A, C, and K.


Asparagus is a great addition to any diet because it is high in vitamins and minerals.

Cooked asparagus, in just 1/2 cup (90 grams), has sufficient selenium, vitamin K, thiamine, and riboflavin, and provides 33% of the Daily Value for folate.

Getting enough folate from foods like asparagus may help prevent disease and abnormal neural tube development during pregnancy, according to WebMD.

Additionally, an animal study indicates that by lowering oxidative stress, asparagus extract guards against damage to the kidneys and liver.

Sweet potato

Sweet potatoes are distinguished by their vivid orange hue, sweetness, and remarkable health advantages.

About 4 grams of fibre, 2 grams of protein, and significant amounts of potassium, manganese, and vitamins B6 and C can be found in one medium sweet potato.

Additionally rich in beta carotene, which your body uses to produce vitamin A, is in this root vegetable.

One sweet potato really contains 132% of the daily value for this vitamin. Consuming beta carotene is also associated with a lower chance of developing some malignancies, such as lung cancer.

A review of 23 studies suggests that sweet potatoes may be especially useful for controlling cholesterol and blood sugar levels.


Beets are a colourful, adaptable root vegetable that have relatively few calories and a high fibre, folate, and manganese content per serving.

They also include a lot of nitrates, which your body uses to create nitric oxide, a substance that can aid with blood vessel dilatation.

A combination of eleven studies suggests that beetroot juice's nitrates may help decrease blood pressure.

Thus, your chance of developing heart disease may be reduced. Beet juice and beets themselves have also been connected to increased athletic performance and endurance.

Green peas

Because peas are a starchy vegetable, they contain more calories and carbohydrates than non-starchy vegetables and, when consumed in excess, may have an impact on blood sugar levels.

Green peas are quite nutrient-dense, though. Nine grams of fibre, nine grams of protein, vitamins A, C, and K, riboflavin, thiamine, niacin, and folate are all present in just one cup (160 grams).

Peas' high fibre content improves the health of your digestive system by fostering regular bowel motions and the growth of good bacteria in your stomach.


Its exceptional nutritional profile and adaptability are two well-known attributes of cauliflower.

Three grams of fibre, three grams of protein, and several other critical nutrients, such as folate and vitamins C and K, are all contained in just one cup (155 grams) of cooked food.

Cauliflower, like other cruciferous vegetables, is a fantastic source of chemicals called isothiocyanates and glucosinolates, which have strong anti-cancer effects.

Another common usage for cauliflower is as a low-calorie, low-carb substitute for foods like rice, potatoes, and wheat. It might even encourage losing weight.

A 4-year study including over 133,000 participants found that eating 0.6kg of cauliflower every day led to weight loss.

Most vegetables are high in antioxidants and a variety of essential vitamins and minerals, but many also have health-promoting properties.

Although the vegetables listed above are excellent nutrient-dense additions to your diet, there are many more.

Try to eat a variety of veggies to get the benefits of each one's special health benefits for the best possible health results. Be sure to incorporate them as part of a balanced diet.