What Are The Healthiest Vegetables?

By on December 24, 2012

healthiest vegetablesHm…vegetables. Delicious, nutritious, and low in calories while packed to the brim with essential nutrients.

Not all vegetables are created equally though. Even among the many options for salads, side dishes, and even main meals, not all vegetables pack the same vitamin-packed punch.

So what are healthiest vegetables?

Well, you’re in luck, because today we’re going to talk about the top healthiest vegetables for you and your family.

Basic Classes of Vegetables

In the vegetable world, there are many different kinds of classes or types such as cruciferous, leafy green, and root vegetables. The two healthiest types for your consumption are the cruciferous and leafy green vegetables.

Cuciferous vegetables have large concentrations of vitamins and nutrients including valuable antioxidants to increase the glutathione production in your body. Anton Health states that cruciferous vegetables could even be known as “food for the immune system.” They help reduce the damage that free radicals wreak on your cells and are believed to perhaps even help reduce the risk of cancer. Cruciferous vegetables are likewise high in the sulphur compounds which detox the body and help your body burn fat more efficiently.

Leafy green vegetables are also an excellent choice. They likewise contain high levels of antioxidants as well as dietary fiber, folic acid, potassium, magnesium, and many other vitamins. They likewise help to manage type 2 diabetes, and the high concentrations of vitamin K assist the body in the development of osteocalcin, which is vital for good strong bones. Joy Bauer, owner of Food Cures, also states that leafy greens can help increase cardiovascular health and reduce the risk of arthritic pains.

The Best Vegetables For Your Daily Consumption

Here are the healthiest vegetables you should be eating. Read on to learn about their many benefits.


  • heavy in vitamin D and vitamin K
  • Good source of dietary fiber and best vegetable for removing bile acids from digestive tract
  • Best when eaten steamed or raw


  • Great source of vitamin C
  • Low on the glycemic index and excellent substitute for potatoes
  • Preventative for ovarian, colon, prostate, and breast cancer
  • Best when eaten steamed or raw

Brussel sprouts

  • Full of sulforaphane which produces anti cancer properties
  • Help purge the digestive tract and bind bile
  • High in vitamin C and good cold preventative
  • Best when eaten steamed; boiling reduces the effectiveness

Green and red cabbage

  • Full of dietary fiber and components that lower cholesterol
  • Excellent source of sinigrin which helps prevent bladder and prostate cancer
  • High value of vitamin K and C
  • Best when steamed, sautéed, or raw; should never be microwaved


  • Vegetarian source of protein
  • Full of phytochemicals to detox liver and strengthen heart
  • Rich with vitamin A, vitamin K, and vitamin C
  • Helps block cancer cell growth
  • Reduces inflammation in bones and joints
  • Best when boiled, steamed, or raw; should not be fried


  • Powerful nutritional source for heart, liver, and blood
  • Full of lutein and flavanoids which help prevent alzheimers and memory loss
  • High in fiber, vitamin A, and vitamin C
  • Maintains nutritional density and composition whether fresh, frozen, or steamed

Turnip greens

  • High levels of calcium and glucosinolate
  • Helps balance blood level and reduce inflammation
  • Reduces risk of heart attack and heart disease as well as increasing cardiovascular health
  • Best when eaten steamed

Swiss chard

  • High in cyringic acid which helps regular blood sugar
  • Assists in breaking down simple carbs and sugars
  • Rich in vitamin C, vitamin E, and beta carotene
  • Best when served steamed or boiled

These are just a few of the wonderful healthy options you have available to you. Start working to incorporate more of them into your diet to reap the maximum benefits, and enjoy your revived good health.

It can be hard to determine what foods are good for you and which ones are bad. In her video, well-respected nutritionist Isabell de Los Rios discusses five seemingly healthy foods you should never eat, as well as some great alternatives.

Hope this helps!


“Top Three Reasons Why Cruciferous Vegetables Are So Good For You,” Anton Health and Nutrition, http://www.antonhealth.com/2009/07/top-three-reasons-why-cruciferous.html (2009).

Joy Bauer, “Health Benefits of Leafy Green Vegetables,” Food Cures, http://www.joybauer.com/food-articles/leafy-green-vegetables.aspx (2012).

Isabelle de Los Rios, “Five Foods You Should Never Eat,” Diet Solutions, http://www.thedietsolutionprogram.com/5-foods-to-never-eat?hop=drtremba (2012).



About Michael Tremba

Dr. Michael Tremba, once severely overweight himself, has studied to distinguish the truth about weight loss, and the shocking mis-information that's taught to us by many "trusted" groups. Through the techniques that have helped him regain his health, he shares uncommon tools to help anyone else desiring to lose weight to live the life they're meant to. He enjoys reading, exercising, travelling, and spending time with his wife, Shari in Mobile, Alabama Find me on Twitter, Google+ and let's connect on LinkedIn.
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