Top 10 best daily vegetables

We know vegetables are packed with vitamins, minerals, fibre and antioxidants. They reduce your risk of serious disease, make you feel fuller so you’re not tempted to reach for unhealthy snacks, raise your energy levels, and can even increase your levels of happiness.

While all veggies are healthy, some are exceptionally good for you. Here’s our list of the 10 best daily vegetables. We’ve only chosen those that are always available in supermarkets.

1. Spinach

Our number one super veg, spinach, is packed with calcium, fibre, folate, iron, potassium and vitamins A, C and K. It lowers blood pressure, protects your eyes, gives you healthy skin, blood and bones, boosts your immune system and so much more. 

The reason many people don’t buy spinach is that it goes off quickly. However, the great news is that frozen spinach retains some nutrients better than fresh. That’s because it’s frozen soon after it’s picked. However, the freezing process does decrease some nutrients like vitamin C. 

If you include both frozen and fresh spinach in your diet, you’ve got it covered!

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2. Carrots

Carrots are loaded with beta-carotene, vitamin A and fibre. They also contain vitamins C and K. They boost your immune system, aid digestion and keep your vision healthy (yes, there is some truth in the myth that carrots can help you see in the dark!)

There’s also evidence that carrots can help control diabetes and reduce your risk of breast cancer.

3. Broccoli (and brussel sprouts)

This staple veg contains high levels of vitamins C and K as well as iron, potassium and the phytochemical sulforaphane. It also contains vitamin A, fibre, selenium and phosphorus

Broccoli can help to prevent cancer, aid digestion, enhance cognitive function (in other words, help you to think and remember), give you healthy bones and joints, support your immune system and even slow down the aging process

As an aside, brussel sprouts also have the health benefits of broccoli. We know they’re not for everyone, but the BBC Goodfood website gives some delicious ways to cook these unsung heroes.

4. Cauliflower

Rich in nutrients, cauliflower is a real star! It contains high levels of vitamins C, B6 and K as well as fibre, folate, magnesium, manganese, pantothenic acid, phosphorus and potassium

Cauliflower is also high in choline, which is a mineral that’s deficient in many people. Choline is not a mineral that’s recognised yet in the UK, but it’s vital for a healthy brain and nervous system and it may keep cholesterol in check. Choline reduces the risk of liver, heart disease and Alzheimer’s.

So, treat yourself, cook that ultimate comfort food, cauliflower cheese, and don’t feel guilty about it!

5. Cabbage

This vegetable appeared on many childhood dinner plates, and it may not be everyone’s favourite. However, your mum was right – it’s jam packed with nutrients!

Cabbage contains nearly all your recommended daily amount of vitamin K, over half the recommended amount of vitamin C and a wealth of other vitamins and minerals including vitamin A and B6, calcium, folate, fibre, magnesium, manganese, potassium and protein.

Cabbage also contains polyphenols and sulfer compounds which are antioxidants. This veggie may protect your vision and reduce the risk of serious diseases like cancer and heart disease.

6. Mushrooms

Mushrooms are rich in antioxidants, fibre, protein, copper, magnesium, phosphorus, thiamin and selenium.  

Studies have shown that eating mushrooms may reduce the risk of developing Altzheimer’s and can help control diabetes. Mushrooms also protect your immune system and can fight the damage caused by aging.

7. Kale

This rich, green vegetable contains high amounts of vitamins A, B6, C and K, as well as calcium, copper, potassium and manganese. It supports immunity, bone health, heart health and, like so many other veggies, could prevent cancer.

Just 65g of kale contains 443% of your recommended daily amount of vitamin K. Your body needs vitamin K to help wounds heal and for strong bones.

8. Green beans

Green beans contain a significant amount of calcium and they’re high in vitamins A, C, K, fibre and folic acid. They promote bone health and fertility and they could prevent cancer and even reduce depression.

9. Onion

Onions of all types (red, white, spring…) are loaded with fibre and vitamin C. They contain flavonoids which are powerful antioxidants. Antioxidants help prevent cancer and heart disease. 

These fantastic veggies also contain quercetin and organic sulfur compounds which control diabetes and have an antibacterial effect. This antibacterial activity explains why people have used onions for many years to speed up recovery from colds and boost immunity.

10. Sweet potatoes

Sweet potatoes are a very nutritious vegetable. They’re extremely high in vitamin A. They also contain significant levels of vitamin C and B6, copper, fibre, manganese, niacin, potassium and pantothenic acid

These root veggies support your immune system, aid digestion, and keep your skin, eyes and nose healthy.

Best daily vegetables – top cooking tips

We hope you’ve found our list of the 10 best daily vegetables helpful. But remember, all vegetables are good for you! 

Why not try adding a new vegetable to your diet each month? The greater the variety you eat, the greater the benefits for your body and mind.

If you’re wondering about the best way to cook your veggies so they retain maximum goodness, please read our article, What’s the healthiest way to cook vegetables?

For new and exciting ways to include vegetables in your diet, have a look at Jamie Oliver’s vegetable recipes or BBC Goodfood’s Quick vegetarian recipes.

Struggling to get in your 5 a day?

Most of us know it’s a good idea to eat five portions of fruit and vegetables a day (an adult portion is 80g if you’re wondering). However, in reality our busy lives can make it difficult.

Our Immunity supplement will help to make sure you get the essential vitamins and minerals you need, even on days when you’re feeling too burnt out to cook.