10 of the Healthiest Vegetables You Can Eat

Move this antioxidant-rich produce to the top of your shopping list.

Adapted by Alyssa Jung From Cut Your Cholesterol and Foods That Harm | Foods that Heal
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    Onions

    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

    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.

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    Peas

    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.

    Kale

    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 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

    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.

    Spinach

    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

    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

    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.

    Beets

    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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    Your Comments

    • nyaya

      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

      • JDC

        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!

    • Mt_greco

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

      • tom

        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.

      • JoeS7

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

        • tthomas1809

          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.

      • rhyf

        Why. Whats wrong with corn?

      • tthomas1809

        Very little corn is gmo and most of that is field corn.