What Is The Healthiest Vegetable?

Healthiest vegetableYes, vegetables are good for you, but did you know not all vegetables are created equal? There are some super food vegetables that deliver a powerful punch of daily vitamins and nutrients. Half of your plate should be filled with veggies. We’re here to help you decide which ones to choose

Subgroups Of Vegetables

Vegetables are divided into five subgroups based on the nutrients and vitamins they offer. The veggie subgroups include:

  1. Dark-green vegetables: bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mixed salad, mustard greens, romaine lettuce, spinach, turnip greens, and beet greens.
  2. Starchy vegetables: potatoes, green peas, green lima beans, corn, and fresh field peas.
  3. Red and orange vegetables: acorn squash, butternut squash, carrots, hubbard squash, pumpkin, tomatoes, sweet potatoes, tomato juice, and sweet peppers (red, orange).
  4. Beans and peas: black beans, black-eyed peas (mature, dry), kidney beans, lentils, navy beans, pinto beans, soy beans, split peas (dried), white beans, and garbanzo beans (chickpeas).
  5. Other vegetables: asparagus beets (roots), Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green peppers, iceberg lettuce, mushrooms, okra, onions, parsnips, turnips, wax beans, and zucchini.

The amount of recommended veggies varies based on age, weight, and sex. It’s suggested that adults eat two to three cups each day. The specific recommendations for each subgroup are below.

Image Source: choosemyplate.gov/vegetables

Adult Age Dark Green Red and Orange Beans and Peas Starchy Other
WOMEN 19-30 yrs old 1 ½ cups 5 ½ cups 1 ½ cups 5 cups 4 cups
31-50 yrs old 1 ½ cups 5 ½ cups 1 ½ cups 5 cups 4 cups
51+ yrs old 1 ½ cups 4 cups 1 cup 4 cups 3 ½ cups
MEN 19-30 yrs old 2 cups 6 cups 2 cups 6 cups 5 cups
31-50 yrs old 2 cups 6 cups 2 cups 6 cups 5 cups
51+ yrs old 1 ½ cups 5 ½ cups 1 ½ cups 5 cups 4 cups

The Healthiest Vegetables

Thanks to their added health benefits, the vegetables below are considered the healthiest options. Some can help fight cancer, boost your eye sight and boost your immune system. Stock your fridge with a few of these choices.

  • Kale: One cup of raw kale contains an ample amount of B vitamins, potassium, calcium and copper. The leafy green veggie is also known to promote good heart health.
  • Brussels sprouts: In addition to a good supply of vitamins K,  A, and C, folate, manganese and potassium, this veggie can help enhance detoxification.
  • Carrots: The high antioxidant properties may help reduce the risk of lung and prostate cancer.
  • Broccoli: Eating just one cup of raw broccoli feeds your body its needed vitamin K and vitamin C requirement for the day.
  • Spinach: This leafy green veggie is versatile and offers a great deal of antioxidants, which can help reduce the risk of chronic disease.

Vegetables are a good way to stay fuller longer, supporting you with limiting your snacks between meals and maintaining a healthy weight.