What Are the Best Vegetables to Eat? 37 Delicious Veggies to Add to Your Healthy Diet

Vegetables are the foundation of a healthy, balanced diet. Packed with essential vitamins, minerals, fiber, and antioxidants, they play a critical role in maintaining optimal health, supporting digestion, boosting immunity, and reducing the risk of chronic diseases. 

We all have our favorites and probably gravitate towards the vegetables we feel most comfortable with; but as they say, variety is the spice of life, so it’s worth exploring which vegetables pack the most nutritional punch and would make an impactful addition to your diet. 

In this post, we’ll explore the most nutrient-dense vegetables to add to your plate and how incorporating a wider variety can maximize their health benefits.

Understanding nutrient density in vegetables

What is nutrient density? 

Nutrient density refers to the amount of essential nutrients a food provides relative to its calorie content. In other words, a nutrient-dense food delivers a high level of vitamins, minerals, and other beneficial compounds per calorie. Think of nutrient-dense foods as the opposite of those foods sometimes deemed “empty calories”.

Why nutrient density matters: 

Eating nutrient-dense vegetables ensures that your body gets the nourishment it needs without excessive calories. Favoring nutrient-dense foods helps to support a healthy weight while maintaining energy levels, enhancing metabolic function, and preventing nutrient deficiencies. 

Common nutrients in vegetables and their benefits:

• Fiber: Promotes digestive health, a robust gut microbiome, and supports satiety (feeling full).

• Vitamin A: Supports vision, skin health, and immune function.

• Vitamin C: An antioxidant that boosts immunity and aids in iron absorption.

• Vitamin K: Essential for blood clotting and bone health.

• Folate: Crucial for DNA synthesis and cell division. Potassium: Helps regulate blood pressure and fluid balance.

• Phytonutrients and antioxidants: Reduce inflammation and support overall body function.

What are the best vegetables to eat?

Let’s be clear about one thing: There are no vegetables that are inherently better than others, and we aren’t here to crown the best vegetable of all!I would argue that the best vegetables therefore are the ones that you enjoy eating, have no allergies or sensitivities to, and can realistically fit into your diet.

Let’s break down vegetables into some key categories and highlight 37 particularly healthy veggies you should consider adding to your plate, including: 

1. Kale

2. Spinach

3. Swiss chard

4. Arugula

5. Broccoli

6. Brussels sprouts

7. Cauliflower

8. Cabbage

9. Bell peppers

10. Carrots

11. Red cabbage

12. Beets

13. Garlic

14. Onions

15. Leeks

16. Shallots

17. Sweet potatoes

18. Beets

19. Carrots

20. Parsnips

21. Tomatoes

22. Lentils

23. Chickpeas

24. Black beans

25. Green peas

26. Button mushrooms

27. Shiitake mushrooms

28. Portobello mushrooms

29. Cremini mushrooms

30. Nori

31. Kelp

32. Wakame

33. Dulse

34. Butternut squash

35. Acorn squash

36. Zucchini squash

37. Spaghetti squash

1. Leafy greens

Examples: Kale, spinach, Swiss chard, arugula

Why they're great: Leafy greens are rich in vitamins A, C, K, and folate, as well as iron and calcium. They’re the definition of nutrient density: low in calories, but high in antioxidants like lutein and zeaxanthin, which support eye health.

How to enjoy them: 

• Toss a handful of spinach into smoothies.

• Sautee kale with garlic and olive oil. 

• Add arugula to salads or sandwiches.

• Stir Swiss chard into soups.

2. Cruciferous vegetables

Examples: Brussels sprouts, broccoli, cauliflower, cabbage

Why they're great: These veggies are high in fiber, vitamins C and K, and compounds like sulforaphane that may help fight cancer. They support the body’s detoxification pathways, and digestive health.

How to enjoy them: 

• Roast Brussels sprouts with balsamic glaze.

• Steam broccoli as a side dish. 

• Mash cauliflower and prepare like you would mashed potatoes.

• Make coleslaw with shredded cabbage.

3. Colorful vegetables

Examples: Bell peppers, carrots, red cabbage, beets

Why they're great: Brightly colored vegetables are full of antioxidants like beta-carotene, anthocyanins, and vitamin C. These compounds help fight inflammation and support skin and immune health.

How to enjoy them: 

• Snack on raw bell pepper strips dipped in hummus. 

• Roast carrots with miso. 

• Add shredded red cabbage to tacos. 

• Blend cooked beets into a smoothie.

4. Allium vegetables

Examples: Garlic, onions, leeks, shallots

Why they're great: Alliums contain sulfur compounds that support heart health and have antimicrobial properties. They're also rich in antioxidants and may help lower blood pressure.

How to enjoy them: 

• Sautee onions for soups and stews. 

• Roast garlic for a rich spread. 

• Toss leeks into omelets. 

• Caramelize shallots for a savory topping on your favorite proteins.

5. Root vegetables

Examples: Sweet potatoes, beets, carrots, parsnips

Why they're great: These are complex carbohydrates that provide fiber, potassium, and antioxidants. Sweet potatoes are especially high in beta-carotene, while beets offer nitrates that may improve blood flow and athletic performance. Highly active individuals in particular should indulge in root vegetables as a way to meet their increased need for carbohydrates and essential nutrients.

How to enjoy them: 

• Bake sweet potato fries drizzled with olive oil.

• Spiralize beets into salads. 

• Roast parsnips with herbs.

• Make carrot soup.

Related blog: Is Diet More Important Than Exercise? 

6. Tomatoes

Why they’re great: While technically a fruit, tomatoes are loaded with lycopene, a powerful antioxidant linked to reduced risk of heart disease and cancer. They also provide vitamin C, potassium, and folate.

How to enjoy them: 

• Add cherry tomatoes to salads. 

• Blend tomatoes into pasta sauces. 

• Roast tomatoes for a sweet flavor. 

• Enjoy sliced tomatoes on toast with avocado.

7. Legumes

Examples: Lentils, chickpeas, black beans, green peas

Why they're great: Legumes are rich in protein, fiber, iron, and folate. They support heart health, blood sugar regulation, and satiety, making them a great meat alternative for vegetarians. Legumes are particularly beneficial for those following a more plant-based diet as a way to meet their protein requirements.

How to enjoy them: 

• Make lentil soup. 

• Roast chickpeas for snacks. 

• Toss black beans into tacos. 

• Puree peas into dips. 

8. Mushrooms

Examples: Button, shiitake, portobello, cremini

Why they're great: Mushrooms are a source of B vitamins, selenium, and ergothioneine—a unique antioxidant. They have immune-boosting and anti-inflammatory properties.

How to enjoy them: 

• Grill portobello mushrooms as burger replacements. 

• Stir-fry shiitake mushrooms with veggies.

• Sauté button mushrooms for pasta.

• Add cremini mushrooms to risottos.

9. Sea vegetables

Examples: Nori, kelp, wakame, dulse

Why they're great: Sea vegetables are rich in iodine, which is essential for thyroid function, as well as calcium and magnesium.

How to enjoy them: Apart from the wonderful excuse to eat more sushi, you can buy dulse flakes to sprinkle on salads, or make miso soup with wakame.

10. Squash varieties

Examples: Butternut, acorn, zucchini, spaghetti squash

Why they're great: Squash is high in fiber, vitamin A, and vitamin C. Winter squash is especially rich in complex carbs, while summer varieties are lower in calories and carbs.

How to enjoy them: 

• Roast butternut squash cubes

• Bake acorn squash with cinnamon. 

• Spiralize zucchini into noodles.

• Use spaghetti squash in place of pasta.

The final crunch

From leafy greens to cozy root vegetables and hearty legumes, vegetables come ready made in an incredible variety of nutrient-dense options to fuel your health. These powerhouse plants deliver an array of essential nutrients that support everything from brain function and heart health to strong bones and glowing skin. 

If you’re stuck in a vegetable rut, try swinging by a farmer’s market and grab some new vegetable you’ve got no idea what to do with. We live in an age where there are so many resources out there such as recipes and different cooking methods, so that one mystery vegetable can be the gateway to endless culinary possibilities. 

Adding more vegetables to your diet doesn’t have to be boring. Whether you’re roasting, blending, sautéing, or simply snacking, getting creative with veggies is one of the easiest and most delicious ways to support your well-being every day.