Eating plenty of vegetables is essential for a healthy diet. Green vegetables in particular provide many important nutrients and health benefits. While there are dozens of different green veggies to choose from, some stand out above the rest.
The Health Benefits of Green Vegetables
Green vegetables contain a range of vitamins, minerals, fiber and phytochemicals that support overall health in various ways. Some of the top nutrients found in green veggies include:
- Vitamin C – Boosts immune function and aids collagen production.
- Vitamin K – Important for bone health and blood clotting.
- Folate – Helps make red blood cells and DNA.
- Potassium – Regulates fluid balance and blood pressure.
- Magnesium – Supports nerve and muscle function.
- Fiber – Promotes digestive health and heart health.
- Lutein – Antioxidant that promotes eye health.
Eating more green veggies may help lower the risk of various diseases, including heart disease, diabetes, cancer and eye disorders like cataracts. Their anti-inflammatory effects can also help reduce issues like arthritis pain.
The Top 10 Green Vegetables
While all green veggies provide benefits, some are particularly nutritious. Here are 10 of the healthiest green vegetables you can eat:
1. Kale
Kale lives up to the hype as one of the most nutrient-dense foods on the planet. One cup of raw kale provides:
- Vitamin A: 206% DV
- Vitamin K: 684% DV
- Vitamin C: 134% DV
- Vitamin B6: 9% DV
- Manganese: 26% DV
- Calcium: 9% DV
- Potassium: 9% DV
- Copper: 10% DV
- Fiber: 2.6 grams
Kale is especially high in powerful antioxidants like quercetin and kaempferol which help fight inflammation. It’s also high in lutein and zeaxanthin, protecting eye health.
2. Spinach
Spinach is another leafy green that provides an array of vitamins and minerals. One cup of raw spinach contains:
- Vitamin K: 181% DV
- Vitamin A: 56% DV
- Folate: 15% DV
- Magnesium: 6% DV
- Iron: 5% DV
- Calcium: 3% DV
- Potassium: 5% DV
- Vitamin C: 14% DV
- Fiber: 1 gram
Spinach provides several antioxidants like lutein, zeaxanthin, quercetin and kaempferol. The alpha-lipoic acid in spinach also helps lower glucose levels and increase insulin sensitivity.
3. Broccoli
One cup of chopped raw broccoli florets packs:
- Vitamin C: 135% DV
- Vitamin K: 116% DV
- Folate: 11% DV
- Potassium: 8% DV
- Fiber: 2.4 grams
Broccoli is a cruciferous vegetable that’s been linked to a reduced risk of cancer. It also provides the antioxidant sulforaphane which may lower blood sugar and protect blood vessel health.
4. Brussels Sprouts
Though small, Brussels sprouts provide an impressive amount of nutrients. One cup chopped raw Brussels sprouts has:
- Vitamin K: 137% DV
- Vitamin C: 96% DV
- Folate: 14% DV
- Manganese: 9% DV
- Fiber: 3 grams
Brussels sprouts share the same cancer-fighting properties as other cruciferous veggies. Their high fiber content also promotes weight loss and gut health.
5. Green Beans
Also known as string beans, one cup raw green beans has:
- Vitamin C: 14% DV
- Vitamin K: 16% DV
- Folate: 8% DV
- Manganese: 8% DV
- Fiber: 3 grams
Green beans contain saponins, plant compounds with antioxidant and anti-inflammatory benefits. They also contain carotenoids like beta carotene and lutein for eye health.
6. Asparagus
With just 5 spears (1/2 cup chopped) raw asparagus has:
- Folate: 17% DV
- Vitamin K: 22% DV
- Vitamin A: 10% DV
- Vitamin C: 5% DV
- Fiber: 1 gram
Asparagus is especially high in antioxidants like glutathione, rutin and quercetin that can reduce inflammation and the risk of chronic diseases like cancer.
7. Zucchini
Zucchini is very versatile and can be eaten raw or cooked. One cup raw sliced zucchini contains:
- Vitamin C: 35% DV
- Vitamin K: 11% DV
- Potassium: 8% DV
- Folate: 7% DV
- Manganese: 5% DV
Zucchini is high in vitamin C, an antioxidant that’s important for immune health and collagen synthesis. Its high water content also makes it hydrating.
8. Green Peas
In one cup raw green peas you’ll find:
- Vitamin C: 38% DV
- Vitamin K: 42% DV
- Folate: 12% DV
- Manganese: 11% DV
- Fiber: 7 grams
Peas contain the polyphenol coumestrol, which may help prevent stomach cancer. They also contain saponins, phytonutrients with antioxidant effects.
9. Artichokes
One medium artichoke (120 grams) has:
- Vitamin C: 20% DV
- Vitamin K: 12% DV
- Folate: 17% DV
- Magnesium: 9% DV
- Potassium: 12% DV
- Fiber: 5 grams
Artichokes are high in cynarin, which can help improve digestion, liver health and cholesterol levels. Their fiber and silymarin may also reduce blood sugar.
10. Okra
Also known as lady’s finger, one cup of raw okra has:
- Vitamin K: 42% DV
- Vitamin C: 23% DV
- Folate: 36% DV
- Magnesium: 12%
- Fiber: 3.2 grams
Okra’s mucilage binds to cholesterol during digestion, helping lower cholesterol absorption. It also may help lower blood sugar levels.
Conclusion
Adding more green vegetables like kale, spinach, broccoli, Brussels sprouts, green beans, asparagus, zucchini, peas, artichokes and okra to your diet provides a range of vitamins, minerals, fiber, antioxidants and plant compounds that can improve health and help lower disease risk.
Try incorporating a few servings of these tasty green veggies daily to take advantage of their many benefits.
| Vegetable | Main Nutrients | Key Benefits |
|---|---|---|
| Kale | Vitamin A, Vitamin K, Vitamin C | Powerful antioxidant effects |
| Spinach | Vitamin K, Vitamin A, Vitamin C | May lower blood sugar |
| Broccoli | Vitamin C, Vitamin K | May reduce cancer risk |
| Brussels Sprouts | Vitamin K, Vitamin C | Supports weight loss |
| Green Beans | Vitamin C, Vitamin K | Anti-inflammatory effects |
| Asparagus | Folate, Vitamin K | May reduce inflammation |
| Zucchini | Vitamin C, Vitamin K | Supports eye health |
| Green Peas | Vitamin C, Vitamin K | May prevent stomach cancer |
| Artichokes | Vitamin C, Folate | Improves digestion |
| Okra | Vitamin K, Vitamin C | Lowers cholesterol |