Broccoli, spinach, carrots or tomatoes — which vegetables are the healthiest?
There is no single healthiest vegetable. Different vegetables provide different vitamins, minerals, fibre and naturally occurring plant compounds.
The World Health Organization (WHO) recommends eating a variety of vegetables and fruits as part of a healthy diet. The best approach is to include several types regularly rather than relying on one so-called superfood.
Which Vegetables Should You Choose?
Some particularly nutritious groups include:
Leafy greens: Spinach, kale and chard provide folate, vitamin K and other important nutrients.
Cruciferous vegetables: Broccoli, cauliflower, cabbage and Brussels sprouts provide fibre, vitamin C and naturally occurring plant compounds.
Orange and red vegetables: Carrots, pumpkin, red peppers and tomatoes contain carotenoids and other nutrients.
Legumes: Peas, beans and lentils provide fibre and plant protein. They are also important components of a healthy diet.
Onions and garlic: These contribute flavour and a variety of naturally occurring plant compounds.
No single group provides everything your body needs. Variety is more important than choosing a particular vegetable every day.
How Many Vegetables Should You Eat?
WHO recommends at least 400 grams of vegetables and fruits combined daily for adults.
This does not mean 400 grams of vegetables plus another 400 grams of fruit.
A practical approach is to include vegetables with lunch and dinner, and add them to breakfast or snacks when convenient.
Are Fresh Vegetables Always Better?
No. Fresh, frozen and appropriately prepared canned vegetables can all contribute to a healthy diet.
Frozen vegetables often retain substantial nutritional value. When buying canned vegetables, choose options with little or no added salt.
Both raw and cooked vegetables are useful. Cooking may reduce some nutrients while improving the availability of others.
Do Vegetables Help You Live Longer?
Diets rich in vegetables and other plant foods are associated with lower risks of several chronic diseases.
Their fibre and essential nutrients support cardiovascular, digestive and metabolic health.
However, no individual vegetable has been proven to extend human lifespan.
For healthy aging, eating a variety of vegetables consistently matters more than searching for the perfect vegetable.
Based on Research
World Health Organization. Healthy diet. January 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
