5 of the Best Vegetables to Eat, According to Nutritionists

Give your recipes a boost with these nutrient-dense picks.

There's a lot to love about vegetables. When added to recipes, they provide texture, color, flavor—and of course, plenty of essential nutrients. And while it's worth adding all types of vegetables to your plate, some are exceptionally impressive. Ahead, nutrition experts share the best vegetables to eat for your health, plus how to use them at home.

10 PHOTOS

1. Spinach

"Spinach is a nutritional powerhouse, providing iron for red blood cells, calcium for bone health, and magnesium to aid blood pressure," says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. "Spinach is also rich in lutein, an antioxidant particularly beneficial for eye health," shares Kristen Lorenz, RD, registered dietitian and founder of Kristen Lorenz Nutrition.

How to Eat
Spinach is a popular base for salads—but that's not your only option.

• Try blending spinach into smoothies with mango or pineapple, as the bold taste of such fruits will mask any earthy flavors from the spinach, says Lorenz.
• "You can also mix chopped spinach into meatballs, meatloaf, or veggie patties to add moisture and nutrients," Lorenz says.
• If iron is top of mind, pair spinach with a source of vitamin C, like lemon juice or bell peppers, recommends Lorenz. The vitamin C will help enhance iron absorption, ensuring you get the most out of the leafy green.

2. Carrots

"Carrots are rich in beta-carotene, a precursor to vitamin A," says Wright. This is key because
vitamin A is needed for healthy vision, immune function, and skin health. Carrots also provide fiber, an essential nutrient that supports digestive health and increases satiety, notes Wright.

How to Eat

• To add more carrots to your rotation, blend them into smoothies for a boost of natural sweetness, suggests Wright.
• You can also fold shredded carrots into baked goods—such as muffins, oatmeal cookies, and pancakes—where the vegetable will add color and flavor.
• Other ideas include roasting carrots with cumin and paprika for a savory side or spiralizing carrots into a pasta alternative, says Wright.
• Even a simple carrot puree will elevate your menu, as it can be served as a side dish or transformed into sauces.

3. Bell Peppers

"Bell peppers, especially red ones, are incredibly rich in vitamin C," shares Lorenz. In fact, just one red bell pepper provides more than twice the daily recommended intake, she notes. "Bell peppers are also high in beta-carotene, offering benefits for skin and eye health," says Lorenz.

How to Eat
Bell peppers are tasty raw or cooked.

• Roasting bell peppers will help bring out their natural sweetness, says Lorenz. Try roasting red, yellow, and orange bell peppers for a colorful mix.
• Toss sliced roasted bell peppers into salads, pasta, or burrito bowls, suggests Lorenz.
• Sautéed bell peppers also work beautifully in omelets or egg bakes by adding color, crunch, and a sweet nutritious bite.
• Also, you can't go wrong with stuffed bell peppers, a classic and versatile meal.

4. Collard Greens

Thanks to their high content of essential nutrients, collard greens are some of the best vegetables to eat. They're particularly rich in vitamins A, C, and K, along with calcium, which isn't commonly found in plant foods, says Lorenz.

How to Eat

• If you're new to collard greens, try steaming the leaves and using them as a wrap, recommends Lorenz. They're large and sturdy, making them ideal for holding common wrap ingredients.
• Collards can also be enjoyed in salads, whether sliced thinly or massaged with olive oil and lemon juice for a tender, flavorful base, notes Lorenz.

5. Broccoli

"Thanks to its high fiber and vitamin C content, broccoli is a superstar for gut health and immunity" respectively, according to Lorenz. It also contains sulforaphane, a compound linked to liver detoxification and a lower risk of cancer, says Lorenz.

How to Eat
Delicious raw or cooked, broccoli is a versatile ingredient.

• Serve fresh florets with hummus or other dips.
• Add chopped broccoli to coleslaw, pasta salad, or quiche.
• "Steaming broccoli and blending it into soups adds a creamy texture without dairy, making it a great way to enjoy its nutrients in a cozy, warm dish," says Lorenz.
• Additionally, if you enjoy making condiments, take a tip from Wright and blend broccoli into pesto, which it will enhance the green hue and earthy flavor of the spread.

Keywords: Best vegetables | Vegetables | Nutritionists | Recipes | Healthy food | Healthy lifestyle

source