Here’s a list of the ten most nutrient dense veggies
It’s true, all nutrient dense veggies are good for the body, and that’s why we’ve provided a top ten list of our favorites. Vegetables that are rich in fiber, vitamins, minerals, and antioxidants are an absolute necessity for a balanced diet. They’re also tasty, hearty, and ideal for many different foods, including salads, soups, smoothies, and sandwiches.
These ten nutrient dense veggies are as versatile as they are delicious. We hope you’ll get to enjoy the nutritious veggies as much as we do, and add them to your next meal.
Spinach is considered one of the most nutrient dense vegetables due to the fact that just one cup (30 grams) provides 16% of the Daily Value (DV) for vitamin A and 120% of the DV for vitamin K. It’s even high in antioxidants that may help lower the risk of disease and cancer.
Carrots are filled with vitamin A and one cup provides 119% of the DV. Like spinach, carrots contain carotene, an antioxidant that can help prevent cancer. Research shows that more than 57,000 of the people who consume 2 to 4 carrots a week are 17% less likely to have colorectal cancer in their lifetime.
One cup of broccoli has 77% DV for vitamin K, and 90% DV for vitamin C. Containing a plant compound named glucosinolate, broccoli can even aid against cancer and other chronic diseases. It also has a good amount of potassium, folate, and manganese.
Yes, garlic is considered one of the most nutrient dense vegetables. Allicin is the primary active compound in garlic and it’s been linked to help with hearth health. Along with blood sugar control, studies have shown that garlic lowers cholesterol, which can help those with heart disease and diabetes.
Similar to broccoli, brussels sprouts contain glucosinolate and also have kaempferol which is an antioxidant that helps prevent cell damage. Kaempferol has also been proven to contain properties that fight cancer. Brussel sprouts also contain a lot of fiber.
Love it or hate it, kale is a super nutritious veggie known for its antioxidants. Just one cup of kale is jam packed with vitamins A, B, C, and K, as well as calcium, copper, and potassium. Studies have shown that kale consumption also decreases blood pressure, blood sugar levels, and cholesterol.
Known as earth’s candy, beets are one of our favorite nutrient dense veggies. Beets have a whole lot of fiber and folate, and also contain nitrates in which the body turns into nitric oxide and helps dilate blood vessels. Beets have also been linked to aid in athletic performance.
Part of the beet family, swiss chard is a two-in-one nutrient dense vegetable that’s not as popular as spinach or kale, but is loaded with goodies for the body. One cup contains a sufficient amount of vitamins, A, C, and K, along with one gram of fiber, and one gram of protein.
In one cup, cooked asparagus has 33% DV for folate, and a good amount of selenium, vitamin K, thiamine, and riboflavin. Additionally, a study on animals suggested that this vegetable may lessen oxidative stress and guard against liver and kidney damage.
The last one on our list of nutrient dense veggies is the cauliflower, also known as the cousin of the broccoli. One cup contains three grams of fiber and three grams of protein. Research has shown that cauliflower has proven to promote weight loss.
Try to eat a variety of nutrient dense vegetables to take full advantage of their healthy benefits. Bon appétit!