Top 10 Vegetables You Should Consume Weekly, Says a Dietitian

These veggies are an excellent complement to your regular diet because they are loaded with vital nutrients.

It is well known that eating veggies is healthy. Despite the fact that different vegetable types contain different particular nutrients, all variations are healthy. It's easier to get the vitamins, minerals, fibre, and antioxidants your body needs to flourish when you consume the required five servings of produce each day from a variety of sources.

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Roasted mushrooms with brown butter and parmesan are shown in the recipe.

"Some veggies are richer in nutrients than others. Another vegetable can be an excellent source of a nutrient that one is poor in, like vitamin C. Therefore, diversity is crucial "says media dietitian Alena Kharlamenko, M.S., RD, owner of Alena Menko Nutrition and Wellness.

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Here are 10 of the most nutrient-dense veggies you should be consuming on a weekly basis, along with the advantages of doing so.

10. Mushrooms

Although officially a fungus, mushrooms are regarded as a vegetable when it comes to your dietary habits. Although they are naturally low in calories, fat, and salt, they are great sources of a variety of other nutrients and substances that have been linked to beneficial effects on health.

Fiber, potassium, and many B vitamins, such as pantothenic acid, riboflavin, and niacin (vitamin B3), are all found in mushrooms (vitamin B5). According to Stark, mushrooms that have been exposed to UV radiation throughout the growth phase are a rich source of vitamin D, which supports healthy bones by facilitating calcium absorption. Mushrooms also contain ergothioneine, an amino acid that functions as an antioxidant and has a number of health advantages, including a decreased risk of cancer.

For a cuisine that emphasises plants, try cutting and adding mushrooms to ground meats. Additionally, Stark advises sautéing mushrooms at high heat to encourage browning and enhance the umami taste of any meal.

9. Onions

The allium family of plants, which also includes garlic and leeks, may not be the first to come to mind when contemplating new veggies to include in your diet, but onions are a powerhouse of vitamins and anti-cancer chemicals.

Naturally low in calories and fat, onions also contain important micronutrients like potassium and vitamin C. Interestingly, onions' outer layers have been shown to contain the largest concentration of antioxidant chemicals; thus, for the best results, peel your onions as little as possible before using them in recipes.

According to Stark, onions contain a plant substance called quercetin, which may decrease blood pressure and support a generally healthy heart. However, there is conflicting evidence among the several studies on quercetin's impact on blood pressure that used onion extracts.

Despite this, onions have a rich, earthy flavour when cooked and are a source of many essential nutrients, solidifying their place on our list. In order to make a great sandwich or burger topper, Stark suggests chopping and roasting onions.

8. Potatoes


Although potatoes sometimes have a negative image, these nutrient-rich veggies are a great source of important elements including potassium, fibre, and vitamin C.

According to Stark, potatoes' high potassium content may aid to naturally decrease blood pressure by counteracting the negative effects of a diet high in salt.

They are a preferred food for athletes and individuals who are active since they are high in carbs. According to one study, eating potatoes while engaging in endurance activity is just as beneficial to performance as consuming carbohydrate gels. Because of this, potatoes may appeal more to athletes searching for whole-food sources of carbohydrates while exercising.

Select potato preparation techniques that reduce the amount of sodium and additional saturated fat from components like oil, butter, and salt. According to certain studies, regularly consuming fried potatoes may raise the risk of death.

7. Beets

These vibrant root vegetables are among the greatest to include in your regular rotation since they are loaded with nutrients that are good for your health. 4 grammes of fibre and more than 10% of the Daily Value of potassium are both present in one cup of beets. Additionally, beets include folate, magnesium, and phosphorus.

The antioxidant properties of betalains, which are present in beets, are linked to a lower risk of cardiovascular disease. Additionally, betalains could help control blood pressure. Due of their high nitrate content, beets and beet juice are frequently utilised by athletes as ergogenic aids. The body transforms these nitrates into nitric oxide, which can aid in boosting blood flow.

Be careful when you're preparing beets since their colour often spills into chopping boards and other surfaces, including hands and clothing. For a less messy approach to use beets in grain bowls and vegetable salads, Stark advises using drained, canned beets.

6. Carrots

Root vegetables, which also include potatoes, beets, turnips, and parsnips, contain carrots as one of its varieties. This nutrient-dense vegetable is high in potassium, fibre, vitamin C, and beta carotene.
Additionally, carrots contain elements that, according to certain studies, may lower the chance of developing certain malignancies. One research discovered a link between increased self-reported intake of carrots and a lower risk of colorectal cancer, which was published in the journal Nutrients in 2020.

Despite several limits, it is nevertheless worthwhile to regularly include carrots in your diet since they are rich in essential nutrients that promote improved overall health.

Find carrots in a number of hues, such as orange, yellow, and purple. You may mix them into baked goods, cereal, soups, salads, sandwiches, or you can eat them as a snack with your preferred veggie dip.

5. Brussels sprouts

An good source of vitamins, minerals, and phytochemicals with antioxidant capabilities are cruciferous vegetables like Brussels sprouts. Vitamin K, which is crucial for blood clotting and bone health, is abundant in tiny, cabbage-like Brussels sprouts, claims Stark. Additionally, 1 cup of Brussels sprouts has more than 100% of the recommended daily intake of vitamin C and more than 10% of the recommended daily intake of fibre.

Glucosinolates are found in brussels sprouts as well as other cruciferous vegetables including kale, cabbage, and broccoli. These plant-based chemicals have been linked to decreased inflammation, which may have positive effects on health.

Use Brussels sprouts as the foundation for a salad or as an ingredient in stir-fries by "shaving" them with a box grater, advises Stark. They taste great when quartered, tossed with oil, salt, and pepper, then baked until mostly crispy and browned.

4. Bell peppers

Bell peppers are a lesser-known source of vitamin C and are particularly rich in this antioxidant, which is important for iron absorption, skin and tissue regeneration, and immune system function. 3.5 ounces of one medium bell pepper, or more than 100% of the daily value for vitamin C.

Carotenoids, which are health-promoting substances linked to a lower risk for chronic illnesses including cancer and cardiovascular disease, are also found in bell peppers.

For a snack, Stark suggests hollowing out small bell peppers and stuffing them with spreadable cheese and a sprinkle of pistachios.

2. Arugula

This leafy green is flavorful, healthful, and refreshing. Arugula, sometimes referred to as rocket, has a distinctively peppery taste among leafy green vegetables. It contains a lot of vitamin C and is a good source of calcium, magnesium, potassium, and folate.

"Arugula is a significant source of folate, which helps promote the creation of DNA and is especially crucial during pregnancy or intending to get pregnant," explains Beth Stark, RDN, LDN, a food and nutrition communications expert.

The glucosinolates found in arugula are similar to those found in cruciferous vegetables like broccoli and Brussels sprouts. According to research, glucosinolates may have benefits for your health, such as a reduced chance of developing some malignancies. Arugula is an excellent source of carotenoids, which are crucial substances linked to cardiovascular and eye health, along with a number of other orange vegetables.

2. Green peas

Peas are a kind of vegetable known as a legume, along with lentils and beans.

Green peas are one of the vegetables that have the most protein and fibre, according to Gabrielle McPherson, M.S., RDN. 8 grammes of plant-based protein and more than 25% of the daily recommended fibre intake are both included in one cup. Additionally, one cup has near to 100% of the recommended daily intake of vitamin C and around 10% of the recommended daily intakes of iron, vitamin B6, magnesium, and potassium. Peas are not only very nutrient-dense but also reasonably priced. To help extend their shelf life, choose frozen or canned options; just be mindful of salt and flavourings that have been added.

To increase the protein in casseroles, soups, pasta meals, and more, Stark advises using canned, drained, or frozen peas.

1. Butternut squash

A huge vegetable with a thick exterior and a deep, orange core is a butternut squash. One cup of the flesh of this winter squash has more than 10% of the Daily Value for potassium, more than 50% of the Daily Value for vitamin C, and more than 10% of the Daily Value for fibre. Beta carotene, a precursor to vitamin A, which is necessary for eye health and eyesight, is also found in butternut squash.
As suggested by Stark, "Cube and bake butternut squash in the oven or purée it into a soup." This adaptable vegetable may also be mashed and used in baked goods like pancakes or muffins, as well as in mixed recipes like casseroles.


There are so many diverse vegetable varieties, each with their own distinct nutritional profiles and health advantages. Try incorporating many different sorts during your usual week to get the most advantages. It might be simpler and more cheap to choose canned or frozen foods. Variety is the flavour of life, after all, and it may even be beneficial for your health!

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