Healthiest vegetables (Health And Life)

1. Asparagus

Asparagus is one of a number of vegetables that act as a prebiotic, feeding the beneficial bacteria which live in our digestive systems, and in so doing, helping them thrive and increase in number.

As a green vegetable, it’s exceptionally high in folate and makes a useful contribution towards our iron intake. The characteristic taste and smell of asparagus is thanks to asparagusic acid, sulphur-containing compounds, that help support the liver and fight inflammation.

2. Beetroot

Naturally rich in nitrates, beetroot is heart-friendly because the nitrates help improve blood flow by relaxing blood vessels, reducing arterial stiffness and promoting dilation – all of which lowers blood pressure. Nitrates may also support exercise endurance and potentially improve sports performance.

Whether you’re sedentary with poor circulation or a keen athlete, including beetroot in your regular diet may improve how your body uses oxygen.

3. Broad beans

One of the earliest cultivated foods, broad beans are packed with nutrients and minerals such as iron, manganese and potassium, as well as the B group of vitamins that support nerve and brain function. They’re also rich in fibre, including resistant starch, which while resistant to our digestion is used as a food source by the beneficial bacteria that live in our gut.

Broad beans also contain L-dopa, a compound and precursor to the brain chemical dopamine. L-dopa is used by medical professionals in the treatment of Parkinson’s, and there have been some suggestions that consuming broad beans may be helpful for those with mild symptoms of this condition.

Broad beans are also rich in antioxidants. Including them regularly in your diet may help support your immune system and manage blood sugar levels.

Try our simple broad bean recipes, including broad bean shakshuka and tomato salad with ricotta, broad beans and salsa verde.

4. Broccoli

Brassicas, such as broccoli and cabbage, contain a plant compound called indole-3-carbinol (I3C). It acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels.

I3C has shown promise in lessening the risk of oestrogen-induced breast and reproductive cancers in both men and women, although more studies are needed in this area.

Discover the health benefits of broccoli.

Use up the broccoli in your fridge to make our quinoa, squash and broccoli salad, herby broccoli and pea soup or smoky cod, broccoli and orzo bake.

5. Brussels sprouts

As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound, kaempferol. This antioxidant has been studied for its many health-promoting properties, including its benefits for heart health.

If possible, microwave or steam, rather than boil sprouts to retain as much as twice its nutritional goodness.

Enjoy sprouts in our flavoursome recipes, including brussels sprouts slaw, chilli-charred brussels sprouts and brussels sprouts grain bowl.

6. Butternut squash

Research has shown that phytonutrients, including zeaxanthin and lutein, may help protect eye health – butternut squash contains both of these carotenoids.

Beta-carotene, which is also found in squash, is converted to vitamin A in the gut and plays an important role in immune health. It may be especially beneficial for the elderly.

Storing squash improves its flavour and increases the levels of carotenoids, making squash the perfect vegetable for the winter months.

7. Carrots

Famed for improving night vision, carrots are a source of lutein and zeaxanthin, which protect the retina from UV light and may reduce the risk of cataracts. Carrots are loaded with beta-carotene, which our body converts to vitamin A for a robust immune system, healthy vision and skin.

Interestingly, when we cook carrots by roasting, baking, griddling or microwaving we can improve, or at the very least maintain, their carotenoid content.

Discover the health benefits of carrots.

Put the carrots in your fridge to good use, try our roasted carrot, rocket and lentil salad, spiced carrot and lentil soup and Middle Eastern carrot salad.

8. Cauliflower

Cauliflower is a good source of choline, an essential nutrient we need for mood, memory and recall. Little talked about as a nutrient, choline is a key building block of acetylcholine, a chemical messenger involved in signalling the central nervous system.

Like broccoli and cabbage, cauliflower also provides detoxifying sulforaphane which has a number of health benefits, including reducing the risk of cancer. It’s best to chop or slice the vegetable to activate this beneficial chemical and lightly cook or eat it raw to maximise the effects.

Discover the health benefits of cauliflower.

Try our easy cauliflower recipes, including cauliflower rice, spicy cauliflower and halloumi rice and harissa cauliflower pilaf.

9. Celery

Although celery has a high-water and fibre content, it contains numerous vitamins, minerals and plant compounds including flavonoids. These support heart health, liver function and may help manage blood sugar.

Discover the health benefits of celery.

Try our simple celery recipes, including celery soup and creamy celery gratin.

10. Chard

With fewer calories and more magnesium than kale, chard (also known as Swiss chard) is an unsung hero. It also contributes iron and vitamin C. Don’t discard the stems because they’re a good source of heart-healthy, potassium.

Animal studies suggest that chard may be effective at reversing the effects of diabetes, although more studies are needed to assess the relevance for humans.

Use chard in our recipes for celeriac ribbons tossed with chard, garlic and pumpkin seeds, and quick braised chard with lentils.

11. Garlic

Much of garlic’s therapeutic benefits are due to allicin, an active, sulphur-containing compound that gives garlic its pungent smell and distinctive taste.

While the act of chopping or crushing may stimulate the production of allicin, heat may inhibit some of the perceived properties, making it best to add garlic late in the cooking process.

Numerous studies have focused on garlic’s potential in reducing the risk of heart disease and helping to manage cholesterol levels. Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely.

Discover the health benefits of garlic.

Enjoy garlic in our recipes for spicy spaghetti with garlic and mushrooms and garlic and mash potato bake.

12. Kale

A popular ‘superfood’, kale contains twice the vitamin C of spinach (although spinach has twice the vitamin E). Its plant compounds include beta-carotene. All together, these are important for supporting a healthy immune system.

Kale is also a good source of plant-based calcium, needed for strong bones and teeth, and its low levels of oxalate make the calcium more available for absorption. Its significant amounts of vitamin K work alongside vitamin D to support bone health.

Discover the health benefits of kale.

Use versatile kale to make our butter beans with kale, lemon, chilli and garlic, and our easy kale pesto.

13. Mushrooms

Mushrooms are one of the few non-animal sources of vitamin D. Indeed, when exposed to ultraviolet (UV) radiation, either from sunlight or a UV lamp, mushrooms actually increase their concentration of vitamin D.

For this reason you can leave mushrooms on the counter in direct sunlight for 15-120 minutes; studies suggest this simple act may result in levels of vitamin D2 as high as 10mcg per 100g fresh weight.

Mushrooms also contain active polysaccharides, one of which is beta-glucan, a type of soluble fibre. This compound activates parts of our immune system, including immune cells called natural killer cells and white blood cell macrophages – both increase our body’s ability to fight infection and possibly even stop the growth or progression of tumours.

Discover the health benefits of mushrooms.

Add more mushroom recipes to your repertoire with our healthy mushroom brunch, creamy spinach and mushrooms penne and mushroom jacket potatoes.

14. Onion

Onions are loaded with plant chemicals, including flavonoids, which have both an antioxidant and anti-inflammatory effect. When consumed regularly and in sufficient quantity, these compounds may help protect against chronic conditions, such as cancer and diabetes.

In fact, onions are one of the richest sources of flavonoids in our diets, containing over 25 different kinds. One of them, quercetin, has anti-viral and anti-histamine properties. Try to avoid over-peeling since quercetin is found in the outer layers of the onion.

Discover the health benefits of onions.

Keeping yourself healthy is a great way to have a good long life. Avoid junk food and anything that’s not good for you.