Don't forget to include cabbage, broccoli, Brussels sprouts, cauliflower, and other cruciferous vegetables in your diet.

Cruciferous vegetables contain several vitamins and minerals, like potassium, phosphorus, and vitamin C. These veggies are also known to be packed with antioxidants. Multiple studies suggest cruciferous veggies may help reduce cancer risk thanks to the phytochemical sulforaphane.

The recommended vegetable servings for adults in at least 2. One cup of raw or cooked broccoli, or two cups of raw bok choy, can help you get part of your daily vegetable servings.

Cruciferous vegetables can also be versatile—you can rice cauliflower and make it into a pizza crust. Chickpeas, black beans, and pinto beans provide an excellent meatless backbone for a healthy meal when combined with whole grains and vegetables. Beans have plenty of fiber and are a source of plant protein.

You can cook them yourself, drain and rinse them from a can, and add them to salads, soups, casseroles, or curry dishes such as Indian dal. Other ways to enjoy beans include:. Dietitians like to call avocados a powerhouse superfood. Avocados deliver healthy fats , antioxidants, and nearly 20 vitamins and minerals.

One whole Hass avocado—without the skin and seed—supplies:. Daily values, or DVs, refer to nutrient amounts in one serving of food or a drink and are sometimes similar to the Recommended Dietary Allowances RDAs or Adequate Intake AIs for nutrients.

These values vary according to a person's age and sex. The Office of Dietary Supplements ODS provides information about DVs for vitamins, minerals, macronutrients, or other food components such as fiber and sodium.

Berries contain antioxidants and phytonutrients that help power your heart, keep your mind sharp, and kick-start digestion. Berries contain polyphenol compounds, which are known to have anti-inflammatory effects on people.

These types of fruit also include fiber and vitamin C. If you really want to enjoy them at their best, look for fresh berries that are firm, plump, and dry when shopping for groceries. Frozen fruits are some of the healthiest foods in the freezer section.

Because most frozen fruits are frozen shortly after they're harvested, they're allowed to ripen fully. This means they're chock full of vitamins, minerals, and antioxidants, locking in many of their nutrients.

Whole grains deliver healthy plant-based protein, vitamins, minerals, and phytochemicals. They are also a great source of fiber. They contain two types of fiber—soluble and insoluble—which benefit your health. One way to get more whole grains is to try overnight oats.

If your mornings are hectic, overnight oats are a nutritious and tasty meal that can be ready when you wake up. You can plan to arrange ingredients or make an entire week's worth of breakfasts.

Ancient grains—such as quinoa, amaranth, and teff—are called "ancient" because they haven't changed much in hundreds of years. Many ancient grains are nutritional powerhouses rich in protein, calcium, fiber, and lysine, an amino acid needed for tissue repair. Oatmeal is rich in folate, fiber, and potassium.

And it's considered a heart-healthy food thanks to a water-soluble fiber in oats called beta-glucan, which has cholesterol-lowering properties. If oats are fortified with omega-3s, they are also a good source of omega-3 fatty acids.

Also, a great way to enjoy oatmeal is to use plain old-fashioned oats and sweeten them with fruit and honey. Fish supplies you with omega-3s. Fatty fish like salmon, mackerel, tuna, herring, and sardines is an excellent heart-healthy food. Omega-3s help reduce inflammation in the body.

Omega-3s have been shown to help prevent heart disease and stroke. Also, they may help with lowering the risk of cognitive dysfunction or cognitive disorders and may play protective roles in cancer and other conditions. Fish also contain antioxidants. The ideal portion for fish is at least two servings of fish ideally, fatty fish every week.

Chicken is packed with protein. One 3. Skinless chicken also has less saturated fat and is an excellent source of niacin and selenium. Niacin helps the body turn food into fuel. While your body is getting fuel with help of niacin, selenium is also helpful for keeping the body in tip-top shape.

Selenium is an essential component of enzymes and proteins that help protect against cell damage and infections. Tofu can contain up to This makes it a great plant-based protein for anyone, especially vegetarians and vegans.

Additionally, studies link consuming moderate amounts of tofu with benefits, including a lower risk of heart disease. If you want to add tofu to your diet, try it in stir-fries, curry dishes, lasagna, and vegetable scrambles.

Nuts are basically bite-sized nutrient bombs that set you up with heart-healthy fats, protein, vitamins, and minerals. A great way to enjoy them is to eat them raw or dry-roasted and with no salt added. According to the Department of Agriculture, one large raw egg contains about:.

There are often concerns about cholesterol in eggs. One study suggested that people who eat eggs aren't any worse off than those who do not. Creamy and delicious, Greek yogurt tastes like dessert.

It boasts at least twice the amount of protein than traditional yogurts. This type of yogurt also has a mineral content that is 1.

Greek yogurt, like any yogurt, is versatile. You can use it for dips, smoothies, and even as a sour cream substitute. Cottage cheese is an excellent choice for those who must limit their overall carb intake.

It's rich in protein and low in carbohydrates. It's also a very versatile food. Blend it into smoothies or use it to make protein pancakes for a breakfast option that can fill you up. Extra virgin olive oil has potential health benefits like reducing the risk of heart disease, high blood pressure, and type 2 diabetes.

On its own, olive oil contains antioxidants. Cooking with this oil increases your body's ability to absorb antioxidants from veggies.

Researchers found that vegetables fried in extra virgin olive oil improved their antioxidant capacity. That cooking process also increased the number of phenolic compounds in the vegetables. Phenolic compounds may help prevent health conditions such as cancer, diabetes, or macular degeneration.

There are other foods to enjoy in limited amounts, like red and processed meats, canned foods, and flavored yogurts. Canned vegetables don't always have all the nutrients you can get from fresh vegetables.

They sometimes have sugar, additives, sodium, or flavorings. If you need the convenience of canned vegetables, try to find fresh or frozen options first. However, if fresh or frozen vegetables aren't an option, look for canned vegetables with no added salt or sugar. Remember: Canned vegetables can still help you get recommended veggie servings.

Canned beans can be a healthy addition to your pantry. Just check the labels for sugar or carb and sodium content. Though one cup of baked beans with pork can have 13 grams of protein, it also comes with 50 grams of carbs and 1, milligrams of sodium. To enjoy baked beans, consider opting for low-sodium versions with less than milligrams per serving.

One study tracked the eating patterns of , people over 24 years. It found that an increased intake of starchy vegetables—including corn, peas, and potatoes—was associated with weight gain.

The study also found that eating more fruits and non-starchy vegetables, such as leafy greens and cruciferous veggies, was associated with a more stable weight.

However, this doesn't mean that you can't eat starchy vegetables. They still offer antioxidants, vitamins, and minerals and should be included in a healthy diet.

Often marketed as "real juice," the labels on these products can come with sugar and artificial sweeteners. Some companies try to get around the sugar in fruit beverages.

They'll add artificial sweeteners that reduce the amount of sugar on the label. One clove of garlic only has about 4. It contains nutrients such as selenium , vitamin C, vitamin B6, and fiber,. It has also been used as a medicinal plant for millennia.

Its main active compound is allicin, which has been shown to aid blood sugar and heart health. Although further research is needed, test-tube and animal studies also suggest that allicin has powerful cancer-fighting properties. are a great source of fiber , an important nutrient that supports bowel regularity, heart health, and blood sugar control.

Each serving is also packed with folate, magnesium, and potassium, as well as vitamins A, C, and K. They also contain kaempferol, an antioxidant that may be particularly effective in preventing cell damage.

Kaempferol has also been shown to have anti-inflammatory and cancer-fighting properties, which may protect against disease. Only 1 cup 21 g of raw kale is loaded with potassium, calcium, copper, and vitamins A, B, C, and K.

In one small study, eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal alone. Consuming Kale as a powder made from dried leaves or drinking its juice has been found in various studies to support decreasing blood pressure, cholesterol, and blood sugar levels.

That said, more research is needed to confirm these findings regarding kale juice specifically. Peas are a starchy vegetable , which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, just 1 cup g contains 9 g of fiber, 9 g of protein, and vitamins A, C, and K, as well as riboflavin, thiamine , niacin, and folate. Moreover, they are rich in saponins, a group of plant compounds that may help reduce tumor growth and cause cancer cell death.

One cup 36 g of Swiss chard contains just 7 calories but nearly 1 g of fiber, 1 g of protein, and lots of manganese, magnesium , and vitamins A, C, and K. Though more studies are needed, research has found these compounds may be anti-inflammatory and help reduce the chance of various chronic diseases.

Beets are a vibrant, versatile root vegetable that packs fiber, folate, and manganese into each serving with very few calories. This may help reduce blood pressure and lower the chance of developing heart disease.

Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy. One animal study also suggests that asparagus extract protects against liver and kidney damage by reducing oxidative stress.

In one animal study , red cabbage extract reversed oxidative stress in rats with high cholesterol levels. Similarly, in another study of mice fed a high fat diet, red cabbage microgreens significantly lowered levels of LDL bad cholesterol and decreased weight gain.

One medium sweet potato contains about 4 g of fiber, 2 g of protein, and a good amount of potassium, manganese, and vitamins B6 and C. According to a review of in vitro and animal 23 studies , sweet potatoes may be particularly effective for regulating blood sugar and cholesterol levels.

However, human studies are needed. In fact, collard greens are one of the best plant sources of calcium. which is a mineral that plays a key role in muscle function, nerve transmission, hormone production, and bone health.

Some research links an increased intake of specific vegetables, including collard greens, to a lower chance of developing glaucoma, an eye condition that can lead to blindness Cauliflower is known for both its versatility and its stellar nutrient profile. Just 1 cup g cooked packs 3 g of fiber, 3 g of protein, and a variety of other important nutrients, including folate and vitamins C and K.

Cauliflower is also often used as a low carb alternative and may help support weight loss. Not only are most vegetables brimming with antioxidants and an array of essential vitamins and minerals, but many also offer health-promoting properties.

Plus cherries may help relieve symptoms of gout and arthritis. Keep your mind and gut connected. Top 10 Healthiest Fruits and Vegetables All vegetables and fruits are nutritious, but these picks have the highest levels of good-for-you nutrients that help ward off disease, enhance cognition, and keep your heart healthy.

Sweet Potato Along with squash and carrots, sweet potatoes are rich in beta-carotene, a potent antioxidant that protects vision. Sweet Red Peppers Surprisingly, sweet red peppers have twice the vitamin C of oranges.

Broccoli Rich in flavonoids, broccoli helps fight oxidative stress, which damages cells and leads to inflammation. Dark Leafy Greens People who eat more greens score better on tests measuring general cognition and memory versus those that eat greens less often.

Tomatoes Tomatoes are nature's best source of lycopene, a powerful antioxidant that may reduce cholesterol levels and protect against advanced-stage prostate cancer.

Avocados This fruit is high in heart-healthy monounsaturated fat, which can help lower cholesterol levels when eaten instead of harmful saturated fats.

Blueberries Blueberries may help lower the risk of developing diseases such as Parkinson's and Alzheimer's.

RELATED: Best Kale Recipes to Try. Turnips, a type of root vegetable, come in a variety of colors from purple to red and green. Both their roots and leaves, also known as "turnip greens," are safe to eat. Rich in fiber and micronutrients — including vitamin C, folate and potassium — turnips have an excellent nutritional profile with health-promoting effects.

Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes.

Try roasting or mashing them as a lower-carb swap for potatoes. Not only are they versatile, but they are excellent sources of vitamins A and C, potassium and fiber.

In addition, bell peppers contain bioactive compounds like phenols, flavonoids and carotenoids that exhibit antioxidant properties to help fight against disease in the body. And if you are looking for a mood-booster, the B6 found in these vibrant peppers may improve stress, anxiety and mood, according to one study.

Bell peppers can be enjoyed grilled, sautéed, in dips, soups or sauces or even in their raw form. Asparagus is a natural diuretic and acts as a prebiotic, feeding healthy gut bacteria. The stalks contain an abundance of vitamins such as B9 also known as folate , vitamin C, vitamin A and vitamin K.

In fact, just half a cup of cooked asparagus, contains micrograms of folate, a nutrient that is vital during pregnancy to prevent neural tube defects. When it comes to minerals, they are most concentrated at the upper parts of asparagus spears, close to the tip.

Traces of minerals found in asparagus include heart-healthy potassium, calcium and selenium. Rich in antioxidants, asparagus is particularly high in plant compounds called flavonoids — specifically, qercetin and kaempferol which have been found to fight against heart disease. Asparagus can be enjoyed, grilled, roasted or sautéed.

If you haven't noticed, cauliflower is all the rage these days. It's also known to be a source of an underrated nutrient called choline which is very important for supporting pregnancy, maintaining the integrity of cell membranes and synthesizing DNA.

Cauliflower can be cooked using several methods, from steaming and boiling, to sautéing and stir-frying. Green beans are a good source of vitamin A, vitamin C, vitamin K, fiber and they get their bright green color from the antioxidant chlorophyll.

One cup of cooked boiled green beans pack in 4 grams of fiber, including soluble fiber which has been shown to lower LDL, also known as the "bad cholesterol. To reap the most nutrition, you'll want to eat fresh green beans as soon as you can after purchasing.

Steam, sauté or serve them raw as a side or added to salads. Beets are an antioxidant-packed, anti-inflammatory vegetable that's been shown in research to have positive effects on metabolic disorders, including hypertension and insulin resistance.

In addition, beets are rich in folate, which is needed to help produce healthy red blood cells. You can steam, roast or pickle beets, but they can also be enjoyed in their raw form. Don't like the taste?

Just wait until you try our recipes for zesty beet dip or fudgy beet brownies. Recent research suggests that phytochemicals found in onions and other allium vegetables might be beneficial in the prevention of certain types of cancer.

They're also considered to be prebiotics that can help to improve gut health and digestion by working to increase good bacteria. While there are many different types of onions, yellow is the most widely used.

Not only will onions punch up the flavor of whatever you're cooking, they also contain a flavonoid called quercetin , which has been shown to help with improved liver function. Fun fact: Many nutritionists consider tomatoes both vegetables and fruits. Tomatoes contain lycopene, which give the salad staple its rosy red color.

Research has shown that a diet rich in lycopene may support vascular function and reduce the risk for cardiovascular disease. Not only that, numerous studies suggest that the carotenoids found in tomatoes may have anti-cancer properties.

While consuming tomatoes raw can provide lycopene, cooking them may also increase the bioavailability of this mighty antioxidant. Whether baked, grilled, roasted or sautéed, eggplants can be enjoyed with a drizzle of olive oil and your favorite herbs and seasonings.

Eggplant is also an adaptable vegetable that can absorb the flavor of whatever else is going in your dish. Eggplants are high in anthocyanins, a pigment with antioxidant properties that can protect against disease. Studies have shown that eggplant contains cardioprotective compounds for a healthier heart.

Sweet potatoes are one of the best sources of beta-carotene , which is an antioxidant that converts into vitamin A which supports the health of the skin, hair and eyes.

High in fiber, this complex carbohydrate may seem too good to be true, but a baked orange spud loaded with black beans, feta, herbs, and roasted peppers is one of the easiest and nutrient-dense dinners you can have. This story was originally written by Jaclyn London , a registered dietitian who led the Good Housekeeping Institute Nutrition Lab from to She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience.

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention , Good Housekeeping and Woman's Day since She has also written for Chowhound, HealthiNation.

com, Huffington Post and more. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family. The Best Multivitamins for Women.

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Who says you can't enjoy a good burger AND stick to your meatless meal plan? This eggplant burger has tons of flavorful spices and goes perfectly with some melty cheese and a brioche bun.

Get the Roasted Eggplant Veggie Burgers recipe. Pasta is a go-to vegetarian dish, for obvious reasons. This cozy plate packs in plenty of veggies, thanks to the shredded zucchini and microgreens. Get the Zucchini Linguine recipe. RELATED: 35 Best Zucchini Noodle Recipes When You Are Craving Zoodles.

The tofu in this dish gets a sweet-salty flavor thanks to the blend of soy sauce, brown sugar and chili garlic sauce. Get the Sticky Tofu Bowl recipe. These tangy marinated peppers add a big dose of flavor to this easy weeknight pasta.

Get the Marinated Pepper Pasta recipe. This dish takes inspiration from traditional Spanish-style seafood paella but leaves out the meat and fish for extra veggies instead! Get the Vegetable Paella recipe. Shiitake mushrooms and two kinds of cheese take this pie to a new level.

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The warm spices of this cozy stew will get you through any chilly day. You can make it in your Instant Pot , too! Get the Pressure Cooker Winter Squash and Lentil Stew recipe. Hearty orecchiette gets a flavor boost from crispy fried garlic. Not eating gluten? Make it with one of our favorite gluten-free pastas.

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