It’s probably no news that you should be eating your veggies to get the nutrients and fiber that your body needs, and for overall health. 

And while all vegetables have their own unique properties and should be part of your diet, there are some in particular that are extremely rich in vitamins, minerals, and other nutrients, so much that they are even considered superfoods. 


Leafy green vegetables

  • Spinach: considered a superfood for the antioxidant and anti-inflammatory properties, just one cup of spinach, or about 30 grams, packs 56% of your daily vitamin A needs and your entire daily vitamin K needs.
  • Swiss chard: packed with antioxidants, minerals, and vitamins, this leafy green helps decrease insulin resistance and lower blood sugar. 


Cruciferous vegetables

  • Broccoli: broccoli is often referred to as a superfood. They are low in calories and high in fiber, vitamin C, vitamin K, iron, and potassium. Furthermore, they help reduce inflammation. 
  • Brussel sprouts: rich in kaempferol, a potent antioxidant, this cruciferous vegetable is also rich in nutrients like vitamin K, vitamin A, vitamin C, folate, manganese, and potassium. 
  • Kale: rich in B vitamins, potassium, calcium, and copper. With one cup you can have enough vitamins A, C, and K for the day.
  • Red cabbage: moving away from greens, red cabbage has also been found to have a high antioxidant effect. In just one cup of red cabbage, you can get almost your entire daily requirement of vitamin C.


Root vegetables

  • Carrots: rich in the antioxidant beta-carotene, carrots have even been associated with lower risks of prostate cancer and lung cancer. One cup of carrots packs more than four times your daily requirement of vitamin A.
  • Sweet potatoes: similar to carrots, sweet potatoes are rich in beta-carotene as well as vitamin C, vitamin B6, potassium, and manganese. 
  • Beetroot: anti-inflammatory and antioxidant, beetroot can improve your blood pressure and reduce oxidative stress. The root vegetable is rich in fiber, folate, manganese, potassium, iron, and vitamin C.


Other vegetables

  • Asparagus: a great source of fiber, folate, vitamins A, C, E, and K, and the mineral chromium that helps lower glucose levels and improve insulin sensitivity.
  • Mushrooms: very low in calories and fat, mushrooms contain many minerals and vitamins, including copper, potassium, magnesium, zinc, and a number of B vitamins like folate and riboflavin, important for cellular respiration
  • Green beans: they are basically unripe beans with their pods and are rich in nutrients like folate, thiamin, riboflavin, iron, magnesium, and potassium.

A diet rich in vegetables can help you meet your daily requirements of vitamins and minerals and are proven to help with overall health while reducing the risk of certain diseases.