11 Nutritional Powerhouse Vegetables That You Must Consume

Fruits and veggies are regular part of our diet. They contain loads of nutrients and dietary fibers. But not all vegetables are equally healthy. Some veggies exceptionally contain cancer-fighting antioxidants, build your body’s immunity and help to fight diseases like diabetes and heart disease. Here are top 11 veggies that have been ranked as world’s healthiest vegetables, taking into account their fiber content, calories, vitamins and minerals content. You should include them in your diet to boost your health and disease fighting potential.

Here Are The 11 Nutritional Powerhouse Vegetables:


Corn is not only a healthy addition to your diet for daily metabolism, but it contains abundant vitamins like , B, E and many other minerals. Its high fiber content aids in preventing constipation and many other digestive ailments like colorectal cancer and hemorrhoids. Including this antioxidant rich vegetable in your diet can help in preventing heart disease, neural-tube birth defects, controlling diabetes and lowering hypertension. It is said that longer the corn is cooked, higher the level of antioxidant like lutein it provides, which is known to fight blindness in older people.

This orange veggie is loaded with nutrients beneficial for eyes, skin and hair. Carrots are high in vital antioxidants, like vitamin A and enriched with fiber, lutein and vitamin K. Lutein is an essential component for eye health. Carrots are also high in . Research suggests that eating vegetables and fruits rich in lutein and decreases the risk of cardiovascular diseases. It can be eaten raw or cooked.


This cruciferous vegetable is packed with cancer-fighting antioxidants that can reduce the risk of particularly lung, stomach and rectal cancers. Broccoli is rich in vitamin C, beta-carotene and folate which have potential to boost your immunity to fight cold and flu.


Among all the healthy greens, kale tops the list. The curly green leaves of kale are loaded with vitamin A, C, K and B6. In fact, kale contains the highest amount of antioxidant vitamin C that lower LDL cholesterol and reduce the risk of heart disease. Kale is one of the best sources of vitamin K which can promote blood clotting. Besides this, kale contains many important minerals, some of which are lacking in our modern diet like potassium, calcium and magnesium.

Spinach is packed with almost all important vitamins and nutrients we need. They are rich in carotenoids, an antioxidant that prevent macular degeneration in older adults. Cooking spinach makes lutein more absorbable by the body. Nutritionists believe that consuming spinach in good quantity can help to prevent any disease, from colon cancer to heart disease and arthritis to osteoporosis.

Brussels Sprouts

These little antioxidant rich green veggies are highly beneficial for pregnant women as they are rich in folic acid, a B vitamin needed to prevent neural tube defect in new borns. The antioxidant contained in this vegetable can fight cancer-causing free radicals and high vitamin C content helps to prevent heart disease and cataracts. Brussels sprouts are also rich in vitamin K, fiber, potassium and omega-3 fatty acids, which are essential for good health.


Tomatoes are packed with nutrients and antioxidants like vitamin C, vitamin K, biotin and minerals like potassium, copper, manganese, dietary fiber, beta-carotene, foliate, and phosphorous that can help combat several diseases. It can help fight cancer, improve vision, and improve blood circulation. Lycopene contained in tomatoes can prevent heart diseases and improve digestion.

Bell Peppers

Red, yellow or orange, bell peppers are high in vitamin C, and several heart healthy nutrients like folic acid, lycopene that can lower the risk of heart disease, lung, colon and pancreatic and bladder cancer.


Eaten as salad or any other form, this root vegetable is high in immune- boosting vitamin C, antioxidants that can fight cancer, fiber and minerals like potassium we need for healthy muscle and nerve function, manganese essential for healthy kidneys, bones, liver and pancreas. The B vitamin folate contained in beet helps to reduce birth defects.

Sweet Potato

This root vegetable provides ample amount of vitamin C and A, along with fiber, potassium, magnesium and iron. Eating sweet potato will not only give you energy but will also improve your digestive system.

Onions are low in calories but high in beneficial nutrients like antioxidants, Vitamins and minerals like vitamin C, folate, magnesium, phosphorous, potassium and sulfur. This pungent smelling veggie is especially good for people suffering from osteoporosis because they are loaded with a compound peptide that slows down the loss of calcium. Onions are also helpful to fight heart diseases and diabetes because they contain vitamin C and folate.

Vegetables are important part of healthy diet. Incorporating these vegetables in your regular diet will help to maintain a healthy body and reduce the risk of many life-threatening diseases.

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