The 17 healthiest vegetables to include in your diet (and the ones you shouldn’t bother with)

 We all know vegetables are good for us, but they aren’t created equal. While they’re all a source of fibre – something the majority of us should be eating more of – as well as vitamins, minerals and antioxidants, these compounds are less concentrated in some varieties.

That said, all vegetables are nutritious, says Rhiannon Lambert, a nutritionist, the founder of the top Harley Street clinic Rhitrition and the author of The Science of Plant-Based Nutrition, her recently published comprehensive vegetable bible.

It’s why plants have been central to human diets throughout history. Despite preconceptions of cavemen dining on bounties of meat, “it’s pretty obvious that the majority of what everybody was eating was vegetable matter” such as sea kale, samphire and nettles, says Dr Annie Gray, a food historian and the author of The Bookshop, the Draper, the Candlestick Maker: A History of the High Street.

This was still the case into the 19th century. The Victorians ate whatever vegetables were in season and available at their local market, or could be grown in their garden, including the now lesser-seen marrow, skirret and Japanese artichokes, she explains.

Nowadays, these little-known vegetables have declined in popularity and given way to the more exotic aubergine and bok choy (though potatoes, carrots, onions and peas remain the nation’s firm favourites, polls show).

While the vegetables we eat have changed through the generations, one thing that has remained the same is their important role in our health. They enhance our immune system and maintain our bones, muscles and organs. “Five a day” is the mantra that has been drilled into us for the last two decades but the consensus is the more, the merrier. Recently, scientists have called for people to aim for 30 different varieties of plant per week (though, admittedly, this includes nuts, seeds and whole grains, as well as vegetables and fruit).

Despite their vital role being clear, the number we’re buying has reached a 50-year low and meat eating has become much more common, which is only encouraged by recent high-protein and carnivore diet trends. Simultaneously, Britain has seen the return of Victorian-era diseases such as scurvy (a severe vitamin C deficiency) and rickets (caused by a lack of vitamin D and calcium), as well as rocketing hospitalisation due to malnutrition and iron deficiencies.

So, if we’re eating fewer vegetables, it’s important to make sure we’re maximising our nutritional bang for buck. While “including as many different types of vegetables in your diet is the goal”, some varieties do come up trumps, Lambert explains. Red, orange and yellow vegetables are high in vitamins A and C, while dark greens contain iron and folate but those with a high water content – cucumber, marrow and cabbage – offer fewer nutrients.

Here’s her pick of the most nutritious veg.

A nutritional powerhouse loaded with vitamins, minerals, antioxidants and phytonutrients, broccoli is rich in vitamins C and K, which support immune function and bone health. It also contains sulforaphane, a potent antioxidant known for its anti-inflammatory properties which has been shown to reduce the ability of cancerous cells to multiply.

Additionally, broccoli is rich in fibre, folate and potassium, promoting heart health and aiding in digestion. The combination of these nutrients and antioxidants makes broccoli an excellent vegetable to include in your diet. Other cruciferous vegetables – cauliflower, Brussels sprouts and cabbage – are also excellent for us, though there are slight differences in their nutritional composition.

The healthiest way to eat broccoli

Steam it

Eat it raw in salads or as a snack

To retain the nutrients in broccoli, steam it or eat it raw in salads or as snacks. Avoid boiling for long periods and overcooking in general. This can lead to a significant loss of water-soluble vitamins (vitamin C and folate) and antioxidants.

Often considered a “superfood” due to its dense nutrient profile and high antioxidant content, kale is an excellent source of vitamins A, C and K, as well as fibre, calcium and iron. It contains powerful antioxidants such as quercetin and kaempferol, which act to reduce oxidative stress and inflammation. The high levels of lutein and zeaxanthin in kale support eye health. Its impressive array of phytonutrients contributes to overall health, making it a top choice for a nutrient-dense diet.

The healthiest way to eat kale

Steam it

Eat it raw in salads or smoothies

Similar to broccoli, to retain the nutrients in kale, lightly steam it or consume it raw in salads or smoothies. Avoid boiling for extended periods or overcooking, as these methods can reduce its vitamin content and overall nutrient density.

Vibrant and nutrient-dense, bell peppers are available in various colours, each offering unique health benefits. They are exceptionally high in vitamin C, vital for immune function, skin health and wound healing. Bell peppers also provide vitamins A and E, potassium and fibre. Their rich antioxidant profile, including beta-carotene, lutein and zeaxanthin, supports eye health and protects against oxidative damage, which can contribute to ageing and health problems such as heart disease. The phytonutrients in bell peppers make them a versatile and delicious addition to any diet.

The healthiest way to eat bell peppers

Eat them raw in salads or as a snack

Lightly sauté or roast below 200C

To retain the nutrients in bell peppers, eat them raw in salads or as snacks, or lightly sauté or roast them at moderate temperatures, such as in a tray bake, below 200C, which will provide a delicious flavour. Prolonged high-temperature cooking above 200C, or boiling, can lead to a loss of water-soluble vitamins (particularly their high vitamin C content), as well as damaging the delicate phytonutrients.

An excellent source of vitamins, minerals and antioxidants, sweet potatoes are a top choice for nutrient density. They are particularly rich in beta-carotene, which the body converts into vitamin A, which can help to support various vital functions such as vision, immune function and skin health.

Sweet potatoes also provide dietary fibre, promoting healthy digestion and stable blood sugar levels. On top of all that, they are a great source of vitamin C, manganese and potassium, all contributing to overall health. The antioxidants in sweet potatoes help combat inflammation and oxidative stress, further enhancing their nutritional value.

The healthiest way to eat sweet potatoes

Bake or steam with the skin on

To retain the nutrients in sweet potatoes, bake, roast or steam them with the skin on. The skin of sweet potatoes is often what contains the majority of fibre, so keep this on for additional fibre intake. Avoid frying or boiling them for long periods, as these methods can diminish their nutrient content.

Red cabbage offers an impressive number of vitamins, minerals and antioxidants. It’s particularly high in vitamin C, which helps to protect cells, maintains skin health, vessels, bones and cartilage, and aids in wound healing. Red cabbage is also a great source of vitamin K, important for blood clotting and bone health, and vitamin A, which supports vision and skin health.

The deep purple colour of red cabbage is due to its high content of anthocyanins, powerful antioxidants that help reduce inflammation and may protect against chronic diseases, nutrients that you won’t find in green or white cabbage. In fact, red cabbage contains significantly more vitamin A, vitamin C and antioxidants than its green or white counterparts. Red cabbage also contains fibre, which aids in digestion and promotes a healthy gut microbiome.