10 of the Healthiest Vegetables You Can Eat

No list of healthiest vegetables would be complete without these nutritious powerhouses

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Onions

OnionsDimitrios Stefanidis/iStock
You'll get the most out of this veggie's cancer-fighting antioxidants by eating it raw; cooking onions at a high heat significantly reduces the benefits of phytochemicals that protect against lung and prostate cancer. Try combining chopped raw onions with tomatoes, avocado, and jalapeño peppers for a blood sugar–friendly chip dip. Finish with a splash of lime juice.

Corn

CornAlbuquerque/iStock
On the cob or off, just make sure you eat your corn cooked! A study in the Journal of Agricultural Food and Chemistry found that the longer corn was cooked, the higher the level of antioxidants like lutein, which combats blindness in older adults. Try this recipe for coconut grilled corn.

Peas

PeasBarcin/iStock
Tiny but mighty, one study in the International Journal of Cancer found that daily consumption of green peas along with other legumes lowered the risk of stomach cancer. Try a brown rice risotto with lemon and green peas.

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Kale

Kale JKB/iStock
This veggie's curly green leaves are chock full of vitamin C, an antioxidant that may reduce the risk of heart disease by lowering levels of LDL, or "bad" cholesterol. Try one of these easy kale recipes.

Broccoli

Broccoli Creativeye99/iStock
Broccoli is full of cancer-fighting antioxidants. One study found men who ate 5 servings or more per week of cruciferous veggies (broccoli's one of them!) were half as likely to develop bladder cancers over a 10-year period as men who rarely ate them. Enjoy with some broccoli cheddar soup.

Red bell pepper

Red bell pepperDimitrios Stefanidis/iStock
One medium pepper is light on calories (only 32!) but heavy on vitamin C, providing 150 percent of your recommended daily value and warding off atherosclerosis, which can lead to heart disease. Try one of these recipes for stuffed peppers.

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Spinach

Spinachtwing/iStock
Spinach is packed with carotenoids—antioxidants that promote healthy eyes and help prevent macular degeneration, the leading cause of blindness in older adults. Cooking the green helps make lutein (a carotenoid) more absorbable by your body. Try this spinach and goat cheese omelet.

Alfalfa sprouts

Alfalfa sproutsSuzifoo/iStock
This tiny powerhouse is rich in beta-carotene, an antioxidant that protects against lung cancer and helps maintain healthy skin, hair, nails, gums, glands, bones, and teeth. It's also a good source of vitamin E, which may help prevent heart attacks, stokes, and lower the risk of death from bladder cancer. Try this chicken, avocado, alfalfa sprouts sandwich.

Brussels sprouts

Brussels sprouts PicturePartners/iStock
These balls of antioxidants can help detoxify cancer-causing free radicals, and with 80 percent of your daily vitamin C in just 1/2 cup, also help fight heart disease and ward off cataracts. Try sautéing them with a little bacon or olive oil and mustard for a smoky kick.

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Beets

Beets Sepidehmaleki/iStock
Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. Don't throw out those leaves! Beet greens are the most nutritious part of the vegetable and can be cooked like any other dark leafy green. Try one of these recipes where beets are the star.

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39 thoughts on “10 of the Healthiest Vegetables You Can Eat

  1. The person who wrote this article has not a clue! They are right about spinach, kale and broccoli….but corn is an inflammatory. Corn is a garbage vegetable! Fact!

    1. The fact is we’re not going to know for sure the damage caused by GMO crops for 10-20 years. I have been researching for several years trying to get balanced info from both sides. Every time I find someone or some group defending GMO crops they have some stake in the game. Just recently I was reading an article from a scientist that actually was convincing. so I looked him up. Turns out he worked years earlier for Dow Chemical. Truthfully I don’t see how they could be good for anyone. I work in the green industry. I have used Roundup for years. I always heard how safe it was but now they are finding out it wasn’t as safe as once thought. (This is typical with most chemicals over the last 80+ years) NOW think about Roundup ready crops. Roundup ready means they can spray over the crops, killing the weeds but not the GMO crop. Do you think that the crop absorbs the chemical? They will tell you that it breaks down before we ingest it????? as far as BT (a natural insecticide for worms) many people including myself use it in our veg gardens HOWEVER its not infused into the molecular structure of our heirloom crops.
      That being said I AM NOT AN EXPERT in this field . I am going by the little I know and my gut (no pun intended)
      I host a gardening and landscape show and am looking for knowledgeable guests to debate this on the air from both sides. any suggestions would be much appreciated

      1. I love garbage food (CORN) roasted over a fire with the husk still on and then smother it in Butter. Im in league with dairy farmer seperatists and th eagents of C.O.R.N.E Corn Orginazation Ruling National Empire

        1. Everyone should check out the interview with Dr.Mercola and Dr. Huber…..This should give you the info you need to make a more educated decision

      2. No its happening now. They have been doing that stuff for years. We are jsut finding out now.

  2. If someone is defending GMOs they are working for “Big Food”? You’re all way too paranoid. First off, organic food is redundant. Organic is a marketing term more than scientific one when applied to food. You’re all so caught up in the anti “GMO” marketing that you don’t even realize it is marketing. Sure, you’ll probably get better tasting and higher quality stuff at a farmer’s market, but you will be doing more harm to the environment in the end. Pesticides are needed to grow organic food as well and to do so more natural pesticides need to be used because they aren’t refined. So if your problem is pesticides then you should be buying and eating regular food.

    Just because something is “natural” doesn’t mean it is automatically good. Science Based Medicine is a good place to start for people wanting to learn more. If you’ve already picked your side and there’s no convincing you, then you clearly don’t care about the science, the environment, or your overall health. You just want to push your “it’s unnatural therefor it’s bad!” agenda.

    1. Sorry but its a fact that the GMOs are causing problems. People used to eat the wheat, corn, barley and other grains with little to no problems. Today they are genetically modified and people are having nothing but health problems.
      I couldnt figure out why my asthma and allergies were so bad over the past 15 years. My doctor was prescribing me pills and steriods to bring the inflamation down. I had it with that crap. I researched things for the past 7 years and its the wheat and other grains that are the problem. I stopped eating anything with wheat and laid off most of the other grains. My allergies and asthma are WAY better! Sorry to say but doctors are a joke. They can only prescribe pills and do surgery. I had to do my own research to help myself! What am I paying them for?! Same with me nasal polyps. I was given that same prednisone to shrink them. I stopped the pred and cut WAY down on the other meds by finding out what caused it and slowly irradicate it.
      I helped my moms diverticulitis and my fiances colitis. Its amazing what you can do to your body when you figure out whats causing it. Doctors dont care what the true cause is. They just want to push pills.

      1. Well, first off, not wheat is GMO. Secondly, show me the studies that prove that “It’s a fact” that GMO’s are causing problems. And i want more than one study. I dislike uniformed people. I don’t like to take sides. But i do like education and healthy living. Please educate yourself from credible sources and more scientific studies. I don’t promote GMOs and i don’t promote Organic. But i do promote choice and education.

        1. Wheat itself isnt a GMO. How they are modifying the crops with chemials is a problem. So read my post again and you will see that I NEVER said wheat itself was a GMO. Its a fact that they are chemically modifying the corn, wheat and barley crops to grow faster and shorter so they can harvest them more often. So dont tell me I am uneducated about it! I cured my asthma, nasal polyps, allergies and my fiancees colitis….and my brother-in-laws crohns. Something the doctors couldnt do And couldnt believe I done. When they ask how I did it I tell them when they pay me I will show them. They get paid well for masking problems and I cured all these for free.
          So yes….I am very educated. And I dont care if you like me or not.

          1. @taylor Hello. I was just curious as to how you were able to cure your asthma. I used to have asthma when I was a kid but it went away during my high school days. Now I’m in my late 20’s and its symptoms are returning. Is there a particular diet you’re in?

          2. First of all these stupid doctors over the past 40 years have flooded people with anibiotics. Most people dont know that once you start taking antibiotics that it starts to kill of the good bacteria in your gut. The good bacteria and yeast in your system is what helps break down the food for digestion. Once you kill off most of the good stuff the yeast takes over and your body is overgrown with candida/fungus. That causes a lot of problems for people. Doctors dont know this. I researched this myself. All these doctors that went through years and year of training and I beat them because I found out what the cause of many problems are.
            Now I am not sure what type of asthma you have. Some have asthma caused by candida. Some are allergic to to contaminants and others are from food. I had life long asthma. So I figured it was over growth of candida and diet. I took this H2O2 hydrogen peroxide that a Dr. Whiting makes. I was taking the 35% food grade itself diluted in water, but he made one that tastes good and is easier on the stomach for some people. During the time of taking this I laid off of anything wheat. Grains are garbage! I only ate a litte oatmeal before my workouts. I felt everything, including my nasal polyps, getting better. Eat only oatmeal, not the instant with all the flavors, stay away from any wheat products and especially corn! Corn is a garbage vegetable! Its an inflammatory. And dont eat a lot of sugar. And limit your bad fats like eating hotdogs, hamburgers and bad fats like that. And eat raw greens. I eat raw greens 3 sometimes 4 times a day because another problem of disease is a lack of nutrients. The ones I have in my fridge are the top. Broccolli, kale, collard greens, chard and spinach. Carrots too. I take a couple of each, each time I blend them in my nutribullet and throw in apple or berries or banana for some better taste. Today my asthma is barely there. Back in 2008 it was getting so bad that I couldnt walk 2 blocks without breathing heavy. Today I go to the gym and do weight training 5 days a week and kickboxing 3 times a week with 3 or 4 6 minute rounds. Most 20 year olds tire after 1 or 2.
            So yes diet is a HUGE thing. Yours sounds like its not that bad. Oh I forgot to add…take some quality probiotics once in a while. at least 30 to 50 billion count each day for a couple weeks to a month. Depending how bad health is. Give this a try. People dont realize that most diseases come from nutrient dificiencies or an over growth of candida or bacteria.

  3. The negativity that we shoot out at each other will kill us before GMOs. Get a bunch of seeds and dirt and grow your own vegetables. We need to stop beating people up about what they eat. Educate peacefully, inform peacefully and calm down.

  4. I only buy corn from a local Organic farm. Non-GMO us important for my family

  5. The mis information is amazing. Corn is a grain but it can also be eaten like a vegetable. It is all not GMO certainly not outside USA. Even in the US it is not GMO. There is nothing wrong with GMOs only reduced intelligence people who dont know the science scaremonger people. Corn has very good chemicals naturally occurring called Xanthins etc which have good anti cancer properties. Like all foods eat in moderation as it can cause tummy upsets. there is no other cause for concern in corn so eat it. Silly people who dont know any science should not talk about things they know nothing about. BTW I dont belong to any company that has anything to do with GMOs but need to tell the truth

    1. Nyaya please provide your credentials that make you an expert with respect to the health and safety of genetically engineered anything. Seriously go get yourself a glyphosate urine test and come back and tell us that all is well. For those of you that have lived many years and eaten corn all your life (daily). Surely you must realize that GMO corn has not been on the market all of your 60 or 70 years. It is likely that you consumed very healthy corn the first 50 years of your life. If you want to eat corn – get heirloom seeds and grow your own. The GMO corn also has been affiliated with BT toxins. Please look it up. This is in addition to other GMO crops that are sprayed with the herbicide Roundup. Label it all and if you want GMOs then buy and consume them. Do not however tell people that they are safe. That is irresponsible because the fact is that you do not know that they are!

    2. Nothing wrong with GMOs, really? You must work for Monsanto or another company that manufactures/ grows GMOs.

    3. Please don’t hide behind a faux name and insult the contributors. If you are aware of farms that are producing non-GMO corn, post it. But it is not merely the uniformed who believe corn is high on the list of genetically engineered.

    4. Full disclosure please — Guessing you are on Monsanto’s payroll :)

  6. I will no longer eat corn in any form – fresh or frozen.  It is all GMO – and i don’t trust it.

    1. I eat corn almost daily and popcorn too! I am
      72 years old and a vegetarian for the past 32 years. I am the most healthy
      person that I know.

      1. You might change your mind about corn after eating it for another 10 years. 90% of it in the USA is genetically modified to have pesticides, or pesticide resistant bacteria in it. This is the brave new 2000’s, and not the innocent 1990’s of clean corn. Definitely not good for the digestive system! Good luck on your dark GMO corn journey!

        1. People who are against GMOs ignore the science and are in the same category as people who deny climate change.

          1. Yeah the junk science funded by the corporations like Monsanto who make the GMO blight. As for so called climate change they have no real experimental proof nor the time frame to do such an experiment to be valid. Again funded by key multinational mega corporations with strong influence in governments. Their purpose is to destroy their competition since they are exempt form carbon taxes, and regulations. Look up the four scientifically proven methods CO2 actually cools the Earth. Probably why they went from global warming to climate change so they can go back to calling it global cooling again just in case the planet starts cooling. As if the planet isn’t going to have natural temperature fluctuations. It’s all silly science!

          2. Silly science? Lol, next you’re gonna tell me that the earth is only 6,000 years old!

            Well, considering that my comments will never make it through your tin-foil hat, I’ll bow out of this conversation and leave you with this: The best thing about science is that it’s true whether you believe in it or not.

          3. Just as my comments will never make it through your brainwashed mainstream media narrative given to you by the mega multinational corporations. The standard smug use of the tin foil term gives you no special footing to stand on, and makes you look weak. As for the Earth it’s 4.54 billion years old.

      2. Tom, I agree with Mt_greco, It is extremely difficult to find corn (and sugar) that is not genetically modified. Your diet of corn (and other vegetables) was a great one prior to 20 years ago, but steadily the supply is changing to GMO.

    2. Good, because corn isn’t even a vegetable. It’s a grain and an extremely unhealthy one at that.

      1. Corn is a vegie or it can be converted to a grain or yes even a fruit. If you eat it as its grown, its a vegie.

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