Best vegetables to eat

16 Most-Nutrient Dense Veggies to Eat Daily

Veggies are important as they are a great source of fiber, vitamins, and minerals.


No healthy diet is complete without a generous serving of daily vegetables. While all vegetables are beneficial to our health, some have extra nutrients than others. These are the best vegetables to eat daily.


In this article, we take a look at  16 of the most nutrient-dense veggies that should be on your plate.


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Kale has long been hailed as a super-food as it’s one of the best veggies to eat daily. It’s easy to see why as it’s intensely nutrient-dense with 1 cup (67g) providing;

      • Copper
      • Potassium
      • Calcium
      • B vitamins
      • Daily required amounts of vitamins( A, C, K)

It’s also full of heart-healthy anti-oxidants that have been shown to reduce blood cholesterol, blood pressure, and blood sugar levels.

Servings: Blend it up into a powerful green smoothie, Turn it into a healthy snack with kale chips. Make a salad out of it, or include it in your sandwich.



This leafy green packs an impressive nutrient profile with very low calories.


I cup of raw spinach (30 grams ) has only 7-calories and it’s chock full of nutrients such as;

      • Vitamin k
      • Magnesium
      • Vitamin A
      • Folate
      • Vitamin c
      • Antioxidants
      • Iron
      • Calcium


It has been shown to lower risk of chronic diseases and lower blood pressure hence making it a heart-healthy option.


Servings: Spinach can be enjoyed either raw by incorporating it into juice cleanses, salads or sandwiches. If you prefer cooking it, opt for a quick steaming of about one minute.





Broccoli is a cruciferous vegetable belonging to the same family as cauliflower, kale,  and cabbage. This nutrient powerhouse is also one of the best vegetables to eat daily.


Easy to see why as just 1 cup broccoli provides the daily recommended amount of vitamin k and twice the daily amount of vitamin c.It also contains Sulforaphane which prevents against cancers.


Servings: Depending on your preference, you can either steam, roast or fry it and turn it into a great soup. For raw options, you can incorporate it into your salads or smoothies.



sweet potatoes


Sweet potatoes

This easy to prepare root vegetable is one of the best veggies to eat daily as it will have you feeling full in no time.


It’s not only filling due to its high fiber content but full of nutrients such as;

      • Vitamin A (providing more than the daily recommended amount)
      • Potassium
      • Vitamin C, B-6


White sweet potatoes are essential for those with diabetes as they help reduce blood sugar levels.
Sweet potatoes have also been shown to reduce the risk of certain types of cancer.


Servings; You can either boil, fry, bake or steam, the choices are endless as they’re incredibly easy to prepare.



Brussels sprouts

Classified as a cruciferous vegetable the same as broccoli. Brussels sprouts are full of minerals and vitamins such as:

      • Vitamin C
      • Folate
      • Vitamin K
      • Magnesium
      • Vitamin A
      • Potassium


It’s also rich in antioxidants that protect cells against damage caused by oxidative stress. It has also been shown to fight-off heart diseases.


Servings: Enjoy them steamed or sauteed in some olive oil for a delicious meal.



collard greens


Collard greens

A southern comfort food staple, collard greens is a cruciferous vegetable belonging to the same family as broccoli and brussels sprouts.


This dark-colored vegetable is full of minerals and nutrients such as;

      • Vitamin k (excellent source)
      • Iron
      • Vitamin A, C, B-6
      • Magnesium
      • Calcium

As a high-fiber vegetable, collard greens promote gut health by improving digestion.It also promotes bone health due to its high vitamin k content, which enhances calcium absorption.


Collard greens are part of cruciferous vegetables that have potent anti-cancer properties hence reducing the risk.


Servings: Have it raw by including it in your smoothie or salad or blanch it for your soup or stews.




Asparagus is a low-calorie spring vegetable rich in nutrients and minerals. 1 cup (90g) supplying about one-third of the recommended daily intake of folate. It’s also rich in vitamin K and dietary fiber.


Folate is essential especially during pregnancy as it promotes healthy development ensuring a healthy pregnancy.


Servings: Steam it for about five minutes, sautee it or roast it and enjoy with your meal.



beets are one of the best veggies to eat raw



This vibrant ruby-red vegetable is one of the best vegetables to eat raw. It’s sweet but also a great source of;

      • Fiber
      • Folate
      • Manganese
      • Potassium
      • Iron
      • Vitamin C


Furthermore, beets have high nitrate content making it a heart-healthy vegetable as it lowers blood pressure.


Servings: Whether cooked, pickled or raw, beets are sweet and easy to incorporate in juices, smoothies, salads or sandwiches.



Swiss chard

This leafy green vegetable belongs to the same family as beets and is a low-calorie option with a good amount of nutrients.


1 cup of swiss chard has just 7 calories and supplies three times the recommended daily amount of vitamin K. It also contains;

      • Vitamin A, C
      • Manganese
      • Magnesium


It’s been shown to lower blood cholesterol and blood pressure hence promoting heart health. It’s rich in fiber and antioxidants which lower risks of diabetes by reducing blood sugar levels.


Servings: You can eat it raw by including it in salads and smoothies or lightly steam it for soups, and stews.






Carrots are one of the best veggies to eat daily for kids and adults alike. Just a cup of chopped carrots provides about four times over the daily recommended intake for vitamin A.


Carrots also provide other nutrients such as vitamin c, vitamin k, potassium and antioxidants such as beta-carotene which has cancer-fighting properties. Vitamin A is essential for healthy eyes preventing vision loss.


Carrots are very versatile and easy to incorporate into meals as they’re not only healthy but also delicious.


Serve it raw as a snack or cook it up into soup, blend it into juice.



Green peas

Even though peas are classified as starchy vegetable, they still full of nutrients.


I cup of green peas(160 grams) contains;

      • 9g of protein
      • Vitamins A, C, K
      • 9g of fiber
      • Riboflavin
      • Folate


These tiny veggies are considered a good source of protein, especially for vegetarians and vegans. The fiber present is also beneficial as it promotes gut-health by supporting good bacteria that encourage bowel movements.


Peas are also rich in plant compounds knows as saponins that have anti-cancer properties.


Servings: Make a great addition in salads, soups and vegetable curries.




Also known as the German turnip, kohlrabi is a cruciferous vegetable belonging to the cabbage family.


Though not so popular, this stem vegetable is full of nutrients such as;

      • Vitamin C
      • Potassium
      • Vitamin B-6
      • Phosphorous
      • Folate


It high in fiber thus improves digestion and it’s anti-cancer properties stopping the growth of cancerous cells.

Servings: Eat it raw or cooked.




Cauliflower is a great low-carb, weight loss friendly cruciferous vegetable that has become a staple for many.


It’s a rich source of dietary fiber and nutrients such as vitamin C, K, and B-6. Its high fiber content makes it a gut-healthy option that improves digestive health.


It’s also rich in antioxidants that reduce inflammation, protect against chronic diseases and reduce the risk of cancers.


Servings; Enjoy it raw in salads, grate it for a rice substitute or roast it. Here are 10+ ways to cook cauliflower




best vegetables to eat raw



Onions are classified as an allium vegetable belonging to the same family as garlic.


It’s also one of the best veggies to eat raw. This kitchen staple comes in varying flavors, colors, shapes, and sizes. The most common being red, white, and yellow onion.


Even though commonly used to add flavor, onions are rich in minerals and vitamins such as;

      • Vitamin C
      • Folate
      • Vitamin B-6
      • Potassium
      • Manganese


Full of anti-oxidants onions are beneficial due to their cancer-fighting properties. These reduce the risk of certain cancers and improve skin and hair.


Serving: Best eaten raw.




One of history’s medicinal stars, garlic was used by ancient healers. It was used to treat all types of ailments due to its medicinal properties.


A clove of garlic contains only 4-calories and also includes notable minerals and vitamins. It has been used effectively as a natural antibiotic. It has also been shown to help regulate blood sugar and promote heart health.


Serving: Best to eat it raw to reap all the benefits.




Even though the veggies listed here pack the most nutrients, mix them in with other vegetables and some quality protein for a satisfying meal.


Keep in mind that veggies can be bought froze or fresh as this doesn’t impact on nutritional value.


For double serving opt for low-calorie foods such as cauliflower, swiss chard, and asparagus. If you’re looking to fill up easily, include foods such as sweet potatoes and collard greens.

What’s your favorite vegetable? Leave a comment to share with us