There is no single most healthy vegetable, but eating a variety of vegetables can improve health and well-being. Nutritious options to add to the diet include spinach, peas, sweet potatoes, and tomatoes.


Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains just 6.9 caloriesTrusted Source. It also provides:

Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium. It is also important for normal blood clotting.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.

How to eat spinach

People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.

Kale is a very popular leafy green vegetable with several health benefits. It provides 7.35 caloriesTrusted Source per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One 2021 studyTrusted Source found that 8 weeks of treatment with kale juice powder increased HDL (good cholesterol) and decreased LDL (bad cholesterol).

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy kale chips or juice.

Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

According to the National Cancer InstituteTrusted Source, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed.

How to eat broccoli

Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads.