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This is one of the most nutrient-dense vegetables you can eat, just one cup of spinach provide you with 16% of Daily Value for vitamin A and 12% of Daily Value for vitamin K – crazy! It also boasts antioxidants, which will reduce your risk of disease due to it being high in beta carotene and lutein.


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Carrots are packed with vitamin A and beta carotene, an antioxidant that may help prevent cancer. In a study, it was found that eating at least 2-4 carrots a week will give you a 17% lower risk of colorectal cancer. Along with this, they reduce lung cancer risk, and include potassium and

C and K – it is just all around a good veggie!


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Broccoli is a delicious vegetable that is rich in sulfur and a plant compound called glucosinolate. Researchers also found that sulforaphane, another byproduct included in them, has an ability to protect you against cancer. One small study found that broccoli has decreased levels of inflammation, which have been linked to chronic conditions like heart disease.


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Garlic has been used as a medicinal plant for years, its main compound is allicin, which aids blood sugar and heart health. In a 3 month study, it was found that those who took 1,600 mg of garlic powder per day had significant reductions in belly fat and decreases in blood pressure. Along with this, garlic powder also improves insulin resistance – great for type 2 diabetics.

Brussel Sprouts

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Brussel sprouts are a cruciferous vegetable that contain beneficial plant compounds and boast kaempferol, an antioxidant that may be particularly effective in preventing cell damage. This has been shown to have anti-inflammatory and cancer-fighting properties. This veggie is also a great source of fiber, an important nutrient for supporting heart and blood health.


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Kale is the most well-known for its nutrient density and antioxidant content. It also has potassium, calcium, copper and vitamins A, B, C and K. In a small study, it was found that eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal alone.

Green Peas

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Peas are starchy vegetables, meaning they have more carbs and calories than non-starchy veggies. Along with this, green peas are incredibly nutritious. Just 1 cup will contain 9 grams of fiber, protein and vitamins A, C, and K, as well as riboflavin, thiamine and niacin. Because they’re so high in fiber, peas support digestive health and enhance beneficial bacteria in your gut.

Swiss chard

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Swiss chard is low in calories but high in many essential vitamins and minerals, including health-promoting antioxidants and plant compounds, including betalains and flavonoids. This veggie may even help prevent damage caused by type 2 diabetes.


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Beets are a versatile root vegetable that are filled with fiber, folate, and manganese. They’re also rich in nitrates, which will convert into nitric oxide – a compound that can help dilate blood vessels. The nitrates in beet juice may help lower blood pressure level, in turn, this may lower your risk of heart disease.


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Asparagus is rich in several vitamins and minerals, it also provides the body with plenty of selenium, vitamin K, thiamine, and riboflavin. Getting enough folate from foods, like asparagus, may protect against disease and prevent developmental irregularities of neural tube during pregnancy.