Eat more vegetables. It is the mantra that any nutritionist or specialist in healthy eating repeats, and it can indeed help you eat better and achieve the well-being you have proposed for 2019. But given the infinity of proposals for recipes and new foods, you will certainly have lost, on occasion, trying to decide what to buy in the aisle of the greengrocer.
Better green leaf than leek? Tomatoes if they are not in season? Do spinach and chard give us the same? Although all vegetables contain vitamins, minerals and fibre, some have unique benefits.

The 15 healthiest vegetables you can eat


The green leafy vegetable is a worthy cause of calcium, vitamins, iron and antioxidants. Due to their calcium and iron content, they recommend diets without meat or dairy. In addition, they have vitamin K, essential for bones and to absorb calcium. A cup of raw spinach contains only 7 calories.
In salads (raw), in sandwiches, sautéed, with pesto (instead of basil) or in smoothies or soups, you can find the healthiest options in the greengrocer.


Yes, that dark green kale that a while ago became another trend, one of those followed by fans of healthy eating. According to the Anglo-Saxon publication, it has vitamin A, C, and K and helps control bad cholesterol and hypertension.
Raw in salads, steamed, or fried potatoes are some of the possible preparations for this cabbage.


From a similar family as cauliflower or kale, cruciferous vegetables are very interesting for our health. A cup of chopped broccoli contains 55 calories, all of the daily needs for vitamin K and twice the recommended daily amount of vitamin C. In animal research, the sulforaphane contained in this cabbage reduced the number and cells of breast cancer. breast and blocked tumour growth


Fibre, protein, vitamins A, C and K, and some group B have very few calories. They are legumes and not vegetables, although popularly identified as vegetables. That is what peas provide, those green and sweet pearls that incorporate into countless salads and stews.
They contain fibre -good for intestinal transit- and saponins, components of vegetables with antioxidant properties. Try the peas with mint cream.

Sweet potato

In addition to being delicious with their sweet touch, they have a few properties. Potassium, vitamin C, beta-carotene and vitamin A are its main nutritional components. They are beneficial for people with diabetes because they are low on the glycemic index scale and high in fibre, so they can help regulate blood sugar.


Its juice can help you control blood pressure and cardiovascular health. Beets are also perfect for people with diabetes because they contain an antioxidant called alpha-lipoic acid, which could be helpful for nerve problems related to diabetes or the so-called diabetic neuropathy.


It contains Vitamin A for vision and many nutrients. They are a good snack in juice, salad, roasts or stews, and sticks to accompany hummus.

Fermented vegetables

Fermented or pickled vegetables provide their natural nutrients and a good dose of probiotics to improve intestinal health. Cabbage, cucumber, carrot, cauliflower. Everything can be fermented


It contains Vitamin C, potassium and few calories, lycopene (antioxidant) and beta-carotene. These are some of the nutrients that make tomatoes such a valuable vegetable, actually a fruit.
A study on age-related eye diseases reports that people who consume many of these substances in the diet have a 25 per cent lower risk of age-related macular degeneration.


It is a standard antibiotic due to its component, sulfur, which has generated many studies due to its excellent properties.


Manganese, vitamin C, and vitamin B-6 are the primary nutrients in onions. According to several studies, its sulfurous components -like those of garlic- could help protect you from cancer. You can enjoy its robust flavour and benefits raw or in soup and sandwiches or sauces such as guacamole.

Alfalfa sprouts

Each cup of alfalfa sprouts holds only 8 calories and a good quantity of vitamin K. These sprouts also contain several plant compounds that contribute to good health, including saponins, flavonoids, and phytoestrogens.


Sweet bell peppers are commonly available in red, yellow, or orange varieties. Greens are also popular, but they taste less sweet than other colours.


Dietary fibre supports heart and gut health, prevents digestive problems, and reduces obesity. Cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C can reduce breast and reproductive systems cancers in both men and women.


Algae, also known as sea vegetables, are versatile and nutritious plants that provide various health benefits. Common types of seaweed include nori, sea lettuce, spirulina, and wakame.

Seaweed is one of the few plant sources of omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid.

5 health benefits of vegetables in your diet


Reduce the risk of sickness

The health profits of fruits and vegetables come from their vitamins, minerals, and antioxidants that help support the immune system, especially when combined with regular exercise. And fruits and vegetables can reduce the risk of high blood pressure, heart disease, and cancer.

Easy to carry and eat Vegetables

Fruits and vegetables are convenient and easy to eat on the go. Most fruits and vegetables require no preparation: grab, eat, and eat if you feel like you’re running out of time in your busy schedule to prepare healthy foods, pack foods that you can quickly eat on the go, like bananas, apples, celery, and baby carrots.

Increase your fibre intake in Vegetables

The more regular your bowel movements are, the more efficiently your body will eliminate waste and toxins. Stop depending on fibre-enriched cereals and over-the-counter fibre supplements, and get more natural causes of fibre from fruits and vegetables.

An infinite variety to discover

There are accurately thousands of fruits and vegetables in the world, not to mention the different varieties of each. For example, you can visit most grocery stores and choose from at least five other apples. There is no reason to get bored with fruits and vegetables, given the many choices.

Get extra vitamins and minerals than processed foods

Fruits and vegetables should not only be consumed alone or in salads. Various processed packaged foods lack nutritional value and can leave you feeling sluggish, tired, and with less energy. But fruits and vegetables are overloaded with vitamins and minerals so that you can benefit from better immunity and more power. Therefore, Search cookbooks and the Internet for healthy recipes that contain lots of fruits and vegetables, and start eating produce at every meal.


vegetables and greens provide our body with many nutrients, and these foods indicate the prevention of different diseases. Being low-calorie foods, they are ideal for maintaining an adequate diet that combats the so-called epidemic of the 21st century, overweight and obesity. Experts conclude that, to date, using fruits and vegetables in the diet is the most effective solution to combat these problems that harm health.