10 Most Nutrient-Dense Vegetables

Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.


Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colorectal cancer.


Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.


garlic may help decrease blood sugar levels and help prevent cancer, but more research is needed.


Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease.

Brussels sprouts

Kale is high in vitamins A, C, and K, as well as antioxidants. Studies show that kale may support healthy blood sugar and cholesterol levels.


Green peas are high in fiber, which supports digestive health. They also contain plant compounds called saponins, which may have anticancer effects.

Green peas

Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.

Swiss chard

Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.


One animal study also showed that this veggie may reduce oxidative stress and prevent liver and kidney damage.


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