Adding more vegetables into your daily diet is one of the easiest choices that you can make to improve your health and wellbeing. All vegetables contain many vitamins and minerals that are essential to our health, but it’s no secret that some vegetables are nutritiously denser than others. Here’s a list of the top five most nutritious vegetables, compared cup for cup, to get the best bang for your buck. And the best part? They are all delicious, easy to incorporate in day to day meals, and readily available at local grocery stores, bonus points if they are from a farmer’s market or home grown!

Nutritious Vegetables

Five most nutritious vegetables

5. Broccoli

Broccoli, part of the cruciferous family, is widely eaten year-round and easy to grow. Rich in folate, fiber, vitamins K and C, and minerals like potassium, iron, magnesium, and zinc. Also contains vitamins B1, B2, B3, B6, and beta-carotene.

4. Bok Choy

Also known as pak choi or Chinese cabbage, making its way into global cuisines. Rich in vitamins A, K, B3, and C, and minerals calcium, potassium, magnesium, iron, zinc, copper, manganese, selenium, folate, and choline. Can regrow from roots/stalk within five months!

3. Carrots

The vibrant orange color indicates high levels of beta-carotene, linked to reduced cancer and eye disease risks. Also contains fiber, folate, vitamins A, C, K, B8, B5, and minerals potassium, iron, copper, and manganese. One cup provides 407% of daily vitamin A.

2. Brussel Sprouts

Like broccoli and bok choy, Brussel sprouts are a member of the cruciferous family. They are filled with nutrients such as fiber, folate, omega-3 fatty acids, vitamins C, K, B1, and B6. They also contain the minerals manganese, choline, copper, potassium, and phosphorus. They are not as much of a vegetable staple as broccoli is because of their sometimes bitter taste, but that can easily be fixed with a change in preparation methods. Try roasting them with a touch of balsamic vinager. It’s all about finding how you prefer to eat them!

1. Leafy greens (watercress, kale, spinach, chard, beet greens)

Lastly, when it comes to the most nutritious vegetables, leafy greens take the gold medal. For the amount of vitamins, minerals and phytochemicals (lutein, beta-carotene) in comparison to calories, they are the obvious choice for healthiest vegetables! Leafy greens such as kale, spinach, chard, beet greens, watercress, and collard greens to name a few, are an excellent sources of folate, fiber, magnesium, carotenoids, vitamins K and C, and minerals iron and calcium. They can also act as antioxidants in the body to help the body rid itself of cancer forming free radicals.

Any vegetable that you eat will be another step in the direction to a healthier you, but if you want the most vitamins, minerals, and phytonutrients at once, these are some of the most nutritionally dense. Be sure to add a little fat when cooking vegetables such as a teaspoon of olive oil, coconut oil, or real butter to help to better absorb the fat soluble vitamins A, D, K, and E. These five vegetables should be weekly staples in any healthy diet! You are what you eat, right? So why not eat the healthiest vegetables there are.


How often do you eat at least one of these nutritious vegetables?