Vegetables are good for you, but they’re not created equal. As a vegan, vegetables high in iron and calcium are important to maintaining proper nutrition. Nevertheless, research has clearly shown that healthy veggies can reduce your risk of:
- Obesity
- Heart disease
- Type two diabetes
- Some kinds of cancers
- And other chronic illnesses
What are the best vegetables?
Below are three groups of vegetables:
- Superstars- high in vitamins, minerals and phytonutrients
- Great- have some nutritional value, but are not the best
- Good- are mainly high glycemic, very starchy or high in calories
Note: Some fruits that are generally thought of as vegetables are included (peppers, squash and tomatoes). Legumes (beans) are also included because they are technically members of the vegetable family.
| Superstars | ||
| Alfalfa sprouts
Arugula Bean sprouts Beet Greens Beets Bell Peppers Bok choy Broccoli Broccoflower Brussels sprouts Cabbage Carrots Cauliflower Chard (Swiss & red) |
Chinese cabbage
Chives Collard greens Garlic Green onions Green peas Greens Horseradish Kale Leeks Lettuce, red or green Mustard Greens Onions Parsley |
Peppers
Pumpkin Sauerkraut Shallot Snow Peas Soy beans Spinach Summer squash Sweet potato & yam Tomato Tomato, cherry Turnip greens Watercress Winter squash |
|
Great |
||
| ArtichokeArtichoke Hearts
Asparagus Avocado Celery Chickpeas Chile peppers Cucumber |
EggplantEndive
Green beans Kidney beans Kohlrabi Lemon grass Lentil beans Navy Beans |
OkraSplit Peas
Radishes Radicchio Rutabaga Turnips Zucchini |
|
Good |
||
| Bamboo shoots
Corn Jicama |
Lettuce (iceberg)
Lima beans Mushrooms |
Potato (white)
Rhubarb Water chestnuts |