Plus, the veggies you should eat in moderation. As we all know, vegetables are a staple in a well-balanced, nutritious diet. Whether you enjoy veggies as a dinner side or a snack with hummus, there are many different ways to enjoy them.
“Vegetables have a perfect combination of specific vitamins inherent in the specific vegetable, cancer-fighting polyphenols, immune-boosting antioxidants and fiber,” says Fiorella DiCarlo RD, CDN. “Fiber is wildly helpful for heart health, weight management, reduction of cholesterol and creating a healthy gut. Having a healthy gut is imperative for a healthy GI tract, immune system and mood.”
It is difficult to say which vegetables are the “healthiest” because different vegetables provide different nutrients, and what is considered healthy can vary depending on a person’s individual needs and dietary preferences. However, most vegetables are generally considered to be healthy because they are low in calories and high in vitamins, minerals, and fiber.
Some vegetables that are commonly considered to be particularly healthy include leafy greens, such as spinach and kale, cruciferous vegetables, such as broccoli and cauliflower, and colorful vegetables, such as bell peppers and tomatoes. It is best to eat a variety of vegetables to ensure that you are getting all of the nutrients your body needs. Also, as a general guideline, the next time you’re in the produce aisle, keep in mind that the healthiest veggies are typically the brightest.
“The most nutritious vegetables are ones with a bright color,” Beth Wyman, MPH, RD, states. “Think dark green, bright orange, bright red. This would mean choosing kale over iceberg lettuce, or green pepper instead of cucumber.”
While it’s no secret vegetables are good for you, there is one that tops the list.
The One Vegetable You Should Eat Every Day
Bet you didn’t see this one coming: Asparagus is one of the most nutritious veggies because it provides, vitamins C and K, and folate. It boasts the antioxidant quercetin, too, which is great for the immune system, DiCarlo explains.
Asparagus is a type of vegetable that is known for its distinctive flavor and its many health benefits. It is a member of the lily family, and it is related to onions, leeks, and garlic. Asparagus is native to the coasts of the Mediterranean, but it is now grown in many parts of the world. It is a good source of vitamins and minerals, including vitamin C, vitamin A, vitamin K, and folate. It is also high in fiber and low in calories, making it a healthy choice for people who are trying to lose weight or maintain a healthy weight. Asparagus can be eaten cooked or raw, and it is a popular ingredient in many dishes, including salads, soups, and stir-fries.
It also contains insoluble fiber, which helps with bowel movements and reduces constipation. Asparagus contains the amino acid asparagine as well, making it a natural diuretic that helps reduce water retention and bloating.
The best way to cook asparagus to keep its nutrient content? Quickly sauté, steam or roast, DiCarlo says.
Vegetables That Should Be Eaten in Moderation
While you can eat asparagus daily, there are other veggies that you’re better off consuming on a less frequent basis. These include:
Peas, carrots and corn
“All veggies have some nutritional benefit but peas, carrots and corn (which is really a grain) should be used as starches at meals or in more moderate amounts,” says DiCarlo.
Peas are a healthy and nutritious food that can be enjoyed as part of a balanced diet. They are a good source of vitamins, minerals, and fiber, and can be eaten cooked or raw. However, like any food, it is important to enjoy them in moderation and not to overdo it.
Carrots are a type of vegetable that are usually orange in color, though they can also be white, yellow, or purple. They are root vegetables, meaning they grow underground. They are a good source of vitamins and minerals, especially vitamin A, which is important for healthy eyesight. People often eat carrots raw, cooked, or juiced, and they are a popular ingredient in many dishes.
Corn is a staple food in many parts of the world, and it is used for a variety of purposes, including human consumption, animal feed, and fuel. Corn is a very versatile ingredient, and it can be used to make many different foods, including tortillas, popcorn, cornmeal, corn syrup, and more. Corn is also a good source of vitamins and minerals, and it is high in fiber.
These include broccoli and Brussels sprouts, which are packed with nutrition and offer benefits such as anti-inflammation, brain boosting and cancer-fighting compounds. However, they contain glucosinolates—sulfur-containing chemicals that can cause gas, Johna Burdeos, RD explains.
Cruciferous vegetables are a type of plant in the family Brassicaceae. These vegetables are known for their distinctive cross-shaped flowers, which is where their name comes from (the word “crucifer” means “cross-bearing” in Latin). Cruciferous vegetables are high in many essential nutrients, including vitamins C and K, folate, and fiber. They are also a good source of antioxidants, which can help protect the body against damage from free radicals. In addition, cruciferous vegetables contain compounds called glucosinolates, which may have anti-cancer properties. Eating a variety of cruciferous vegetables is a good way to ensure that you are getting all of the nutrients your body needs.
If you’re someone who especially feels bloated and gassy after eating cruciferous veggies, cut back or consider other vegetables to eat. Also, cooked cruciferous veggies are typically better tolerated than raw.
Canned vegetables tend to have added salt and not be as nutrient-dense due to the canning process, Wyman states.
Canned vegetables are vegetables that have been preserved in a can or other container. They are often less expensive and more convenient than fresh vegetables, but they may not be as nutrient-dense as fresh vegetables because the canning process can cause some nutrients to be lost. Canned vegetables are often packed in a liquid, which may contain added salt or sugar to help preserve the vegetables and improve their flavor. This can make them less healthy than fresh vegetables, especially if you are trying to limit your intake of added sugars or sodium. It is always a good idea to read the label on canned vegetables to check for added ingredients and compare the nutrition information to that of fresh vegetables.
White potatoes are a starchy vegetable without a huge amount of “healthful” properties, Dana Ellis Hunnes PhD, MPH, RD, senior clinical dietitian UCLA Medical Center, assistant professor UCLA Fielding School of Public Health and author of Recipe For Survival, explains. It is important to note, though, that they do contain some health benefits and should be consumed in moderation.
White potatoes are a type of potato that is characterized by its white skin and flesh. They are a very versatile vegetable and are used in many different dishes, including baked potatoes, mashed potatoes, and potato chips. White potatoes are a good source of vitamins and minerals, including vitamin C, potassium, and fiber. However, they are also high in carbohydrates, so it is important to monitor your portion sizes if you are trying to control your intake of carbs. In addition, white potatoes should be stored in a cool, dark place to prevent them from sprouting or developing a bitter taste.