10 Most Nutritious Vegetables

Vegetables are some of nature’s most nutritious foods. Here are ten of the most nutritious ones.

Vegetables are among the must-eat food around if you talk about nutrition and protection from cancer, heart ailments, various forms of inflammation such as asthma and arthritis, and other health problems. Here are some of the most nutritious ones.


A cup of raw carrots contains a whopping 34317 IU of vitamin A, making it the richest vegetable source of pro-vitamin A carotenes, a phytonutrient which has shown to help protect vision and is associated with reduced risk of heart disease and certain types of cancers. This orange root crop is also a very good source of vitamins C and K, dietary fiber and potassium and a good source of B complex, manganese, molebdenum, phosphorus, magnesium and folate.


Tomatoes are bursting with more than 20 vitamins and minerals. A cup of ripe red tomatoes supplies an excellent amount of vitamins A, C and K. It is a very good source of molebdenum , potassium, manganese, chromium and vitamins B1 and B6. It is also a good source of folate, copper, iron, B complex and other essential nutrients. Tomatoes are well known for their lycopene content, a phytonutrient with antioxidant and anti-cancer properties.

Sweet Potatoes

photoFotoosVanRobin/Getty Images

A cup of baked sweet potatoes with skin is an excellent source of vitamin A in the form of beta-carotene as it contains 13107 IU of this powerful antioxidant.  It is also a very good source of manganese and vitamin C and a good source of vitamin B6 and the minerals copper, fiber, potassium and iron. Purple-fleshed sweet potatoes are rich in anthocyanins and have the highest antioxidant activity among sweet potato varieties.



Soybeans are one of the most well researched health-promoting foods in the world today. A cup of cooked soybeans can supply the body with excellent amount of molebdenum and tryptophan, a very good amount of manganese and protein and a good amount of more than 10 other essential nutrients including omega-3 fatty acids, fiber and potassium. One cup of soybean provides more than 50% of the daily value of protein.

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  1. JK, you have again came out with a very interesting post that is very helpful..

  2. hehe, mum always tells us to eat our veges. Me and dad usually put a bit of tar tar sauce and we can accept that into our diet =)

    Thanks for sharing the article, well done on the research, you presented it well!

  3. All my favorite veggies in one article!

  4. I love eating all of the veggies in your article. Wish my daughter is old enough to read by herself that veggies are very beneficial so that I don’t have to perssuade her everyday to eat her veggies :-)

  5. I was not the typical kid grwing up. I have always loved just about every kind of vegetable there is. Besides the delicious vegetables you mention here, there are also many wild kinds of vgetables that I used to pick and have my mom cook.

  6. Good read and beautiful images.

  7. I should eat more vegetables, but I don’t like asparagus. Could someone message me about ways to make it taste good. It seems like they would be good for me.

  8. thanks for sharing this info

  9. Very well written JK. My seal of excellence goes with this article.

  10. I love the Broccoli when it’s fried with starch and egg….

  11. I’m hungry for veggies!

  12. Very helpful article. What I like most about sweet potatoes are they’re dirt cheap yet nutritious. Thanks for sharing!

  13. Very well -researched. I like your introduction paragraph. I love carrots and tomatoes. Nice visuals especially the bell peppers.

  14. good thing i eat all these vegetables mentioned in your article. tnx for the share

  15. my favorites….thanks

  16. I like 4 out of your list,vegtables are good for you but admits I dont eat as much as I should of them.But that can be changed
    after reading your article.

  17. really healthy

  18. Hi,

    Asparagus can be good cooked with onions or garlic. You can also season it with Lawry’s Garlic Salt, black pepper, complete seasoning salt, or onion powder to name a few. When cooking it, you can add butter with the above seasonings or butter by itself with a pinch of salt (to wake up the taste). You can also sautee them in olive oil with black pepper or pesto. Add fresh basil leaves or cilentro when baking or sautee-ing Asparagus. You can also pair them with your favorite vegetables. I often do that and it comes out very good. For example, as side dish, I’ll sautee them in olive oil (this oil is natural and healthy, so I life using it) with tomatoes (one of my favorite vegetables) and tomatoes. Then I would sprinkle Badia’s Complete Seasoning to give a spark of taste. I hope these ideas help. Have a great day! Best wishes, Carline

  19. This is truly useful! I liked the detailed info! Thanks!

  20. I am vegetarian so I love all veggies. They are so good for you and they don’t make you fat.I have had to give up some of my favorites and it’s awful but I live with it.

  21. H! Ms. JK
    I just want to share something I’ve learned from a botany class.
    our Prof said that there are no such thing as a vegetable because the definition of fruit is anything that is the product of the mature ovum of the flower of the plant. He says, therefore, that tomatoes, eggplants, etc. are all fruits.
    but anyway, that is the botanical perspective. Hehe. Nice write!

  22. Thanks, everyone! =)

  23. Very well researched and a great article. I study and write about food nutrition and I must insert here that much of our food in general is “irradiated” to prevent spoilage and in the process some nutritional content is removed. It is not the case for organically grown. I started growing my own organically indoors under CFL lamps.

  24. luv luv uv veggies mmmmm mmm grew up on a mini…farm!!!!! would\’nt of change it for the world!!!!that\’s why i look so dang good!!!!!!!

  25. I’m surprised to see tomatoes on the list. I thought that something that tasted so good would have to be lower ;-)

  26. Great info! Really liked the video as well. Time to get my blender back out I think.

  27. You are providing a valuable information for all of us! I can tell this is your passion. thanks for sharing.

  28. Good information and nice pictures.

  29. Some of them I like to make a nice salad. dinner.

  30. Favorite veggies and amazing images used! Thanks!

  31. Unfortunately tomatoes are a fruit. Soybeans also have a negative, that they convert to estrogen in the body. to avoid this, you can eat fermented soy like the asians do called natto. it looks like mucuous which makes me not want to eat it. i try to limit nightshades (peppers, tomatoes, eggplant, potatoes as they can be a gut irritant and also can be attributed to arthritis)

  32. ALSO how come your picture of spinach looks like swiss chard? PS Kale rules. If you can do one thing to improve your health, eat more kale!

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