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We all know that we should be eating vegetables as part of a balanced diet, but some vegetables are better than others. If you’re eating for your health or for weight loss, not all vegetables are created equally. Some pack more vitamins, minerals, and fiber than others.

Spinach and Leafy Greens

Spinach, lettuce, and kale might not be on your favorite foods list, but they should be a big part of your diet. These vegetables have less than 50 calories per cup, so they fill you up without adding extra calories. They are high in vitamins A, C, and K for your health, too.

Broccoli and Cauliflower

Broccoli and cauliflower are both high in fiber. Both have phytochemicals that can boost weight loss as well as vitamin C and folate.


Pumpkins aren’t just for fall. It’s high in fiber and low in calories per serving. Pumpkin is packed with vitamins C and K and also has potassium, copper, and manganese for your body.

Bell Peppers

Bell peppers have dihydrocapsiate, which can boost your metabolism. Both red and green peppers are high in vitamin C; just one cup of peppers has three times the daily recommended amount of vitamin C.


Although you probably won’t grab an onion to eat plain, you should consider adding it to other dishes. Onions are important for cardiovascular health and can regulate glucose levels. They may help lower cholesterol levels and maintain a healthy blood pressure.


Just one cup of carrots have more than four times to daily recommended value for vitamin A. Their bright orange color comes from beta-carotene, a powerful antioxidant that can reduce free radicals in the body.

Brussels Sprouts

Brussels sprouts are related to broccoli, so it shouldn’t be a surprise that they are also nutrient dense. One serving of Brussels sprouts has vitamin A, vitamin C, vitamin K, potassium, manganese, and folate.


Asparagus has a strong flavor, but it’s worth finding a recipe that you enjoy. Just one serving of this spring vegetables has one-third of your daily recommended value for folate. It’s also high in vitamin E, selenium, riboflavin, and thiamine.

If you don’t already eat these healthy vegetables, consider adding them to your favorite dishes or finding new ways to incorporate them into your diet for their health benefits.