The list of vegetables below can help you get healthy and stay healthy. How do I know? The research says so.
Vegetables are so important that every single public health agency recommends 3 to 5 servings every day. Yet only 9% of the population get the recommended amounts. And over 22% eat NO vegetables at all – much less healthy ones!
Some benefits of vegetables with high nutritional values
• A 41% reduced risk of heart disease
• 22% lower risk of certain cancers
• Protection from macular degeneration and glaucoma
• Better teeth and bone structure
• Improved memory and brain function
• Stronger immune system – less colds, flu and infections
Vegetables vary in their nutritional values. And some have high levels of pesticide residues (noted in parentheses) and should be bought organically.
Examples of benefits noted in this alphabetical list of vegetables
• High in phytonutrients – carotenoids, cruciferous and flavonoids
• High in vitamins, such as A, C, E, K & folate
• High in soluble or insoluble fiber
• High in minerals, such as potassium, manganese & iron
You can go to an alphabetical list of vegetables to see overall A, B or C rankings. These are based on nutrition compared to fat content, calories and glycemic load (blood sugar effect). Any potential negatives are in parentheses.
Your list of vegetables and their nutritional values
| VEGETABLE | NUTRITIONAL VALUES IN ORDER (considerations) |
| Arugula | carotenoids, fiber, A, C, K, folate |
| Asparagus | K, folate, C, A, tryptophan, B1, B2 |
| Avocado (fruit) | essential fatty acids (fat, glycemic) |
| Beets | flavonoids, folate, manganese, potassium (glycemic) |
| Bell peppers | carotenoids, C, A, B6, fiber (pesticides, nightshade) |
| Bok choy | cruciferous, A, C, K, B6, folate |
| Broccoli | carotenoids, cruciferous, C, K, A, folate, fiber |
| Brussels sprouts | carotenoids, cruciferous, K, C, folate, A, manganese, fiber |
| Cabbage | cruciferous, K, C, fiber, manganese, B6, folate |
| Carrots | carotenoids, A, K, C, fiber, potassium (glycemic when cooked) |
| Cauliflower | cruciferous, C, K, folate, fiber, B6 |
| Celery | K, C, potassium, folate, fiber (pesticides) |
| Collard greens | carotenoids, cruciferous, K, A, C, manganese, fiber, calcium |
| Corn, yellow | A, iron (glycemic) |
| Cucumbers | C, molybdenum, A, potassium, (wax coating) |
| Dandelion greens | carotenoids, A, C, E. folate |
| Eggplant | fiber, potassium, manganese, (nightshade) |
| Garlic | allicin, manganese, B6, C |
| Green beans | flavonoids, K, C, manganese, A, fiber, potassium, folate |
| Green peas | K, manganese, C, fiber, B1, folate |
| Kale | carotenoids, flavonoids, cruciferous, K, A, C, manganese, fiber |
| Leeks | Manganese |
| Mushrooms | selenium, B2, copper, B3, tryptophan, B5 |
| Mustard greens | carotenoids, cruciferous, K, A, C, folate, manganese, E |
| Okra | carotenoids, fiber, A, C, K, thiamine, B6 |
| Olives | essential fatty acids (fat, glycemic) |
| Onions | sulfur compounds, flavonoids, chromium, fiber |
| Parsnips | fiber, C, K, folate (glycemic) |
| Potatoes | C (pesticides, nightshade, glycemic) |
| Pumpkin | carotenoids, A, C, E (glycemic) |
| Romaine lettuce | carotenoids, K, A, C, folate, manganese, chromium (pesticide) |
| Spinach | carotenoids, K, A, minerals, folate, iron, C, B2, B6, fiber, B1, E |
| Squash, summer | manganese, C, magnesium, A, fiber |
| Squash, winter | carotenoids, A, C, potassium, fiber |
| Sweet potatoes | carotenoids, A, C, manganese (glycemic) |
| Swiss chard | carotenoids, K, A, C, manganese, potassium, iron |
| Tomatoes (fruit) | carotenoids, C, A, K, molybdenum, potassium (nightshade) |
| Turnip greens | carotenoids, cruciferous, K, A, C, folate, manganese, fiber |
| Watercress | carotenoids, cruciferous, A, C, folate |
| Yams | (glycemic) |
| Zucchini | carotenoids, C, magnesium, A, fiber |
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
