Eating more vegetables is one of the simplest and most impactful steps you can take to improve your health. In fact, it’s one of the most recommended lifestyle changes by health professionals like the American Heart Association, Harvard Health, and the CDC. Despite the numerous benefits, the majority of Americans don’t consume enough vegetables—only 10% of people meet the daily recommended servings.

Vegetables are packed with essential nutrients like vitamins, minerals, and fiber, making them a key part of a healthy diet. They help with digestion, support the immune system, and promote overall health. Here are the eight healthiest vegetables to include in your diet for better well-being:

1. Dark Leafy Greens

Leafy greens like spinach, kale, romaine, and arugula are rich in antioxidants, fiber, and essential vitamins such as A, K, and folate. These greens help protect against free radical damage, support heart health, and promote strong bones. They can be enjoyed in salads, sandwiches, or cooked into various dishes.

2. Avocados (Technically a Fruit, But Nutrient-Dense!)

While avocados are technically fruits, they’re often treated as vegetables because of their savory taste and nutritional profile. Packed with heart-healthy monounsaturated fats, fiber, and a wide range of vitamins and minerals, they support healthy digestion, stabilize blood sugar, and promote cardiovascular health.

3. Tomatoes

Tomatoes are rich in the antioxidant lycopene, which helps protect against heart disease and may promote prostate health. Eating tomatoes with healthy fats like olive oil enhances the absorption of this powerful nutrient. Tomatoes are versatile in cooking and great for salads, sauces, or as a snack.

4. Watercress

Watercress is an often overlooked leafy green that is packed with essential vitamins (A, C, E, and K) and minerals (calcium, potassium). With just four calories per cup, it’s an excellent source of protein and can add a peppery taste to salads, soups, and smoothies. Its high nutrient density makes it one of the most nutritious vegetables.

5. Broccoli

Broccoli is part of the cruciferous vegetable family, known for its health-boosting phytochemicals like glucoraphanin. These compounds support immune health and detoxification. Broccoli is also packed with vitamins C, K, and potassium, making it an essential part of any diet.

6. Brussels Sprouts

Brussels sprouts are high in vitamins C and K, as well as fiber and antioxidants. These tiny, cruciferous vegetables may support heart health, reduce inflammation, and promote digestive health. They’re delicious roasted, steamed, or sautéed.

7. Cauliflower

Cauliflower has become a popular low-carb alternative in many recipes, and for good reason. It's high in antioxidants and fiber, making it excellent for digestion, skin health, and maintaining healthy cholesterol levels. Plus, it’s incredibly versatile—used in dishes from pizza crust to mashed cauliflower.

8. Sea Vegetables (Seaweed)

Sea vegetables like nori, kelp, and dulse are packed with essential minerals like iodine, calcium, and magnesium. Seaweed supports thyroid health and helps detoxify the body. These veggies are often used in sushi or as a garnish in soups and salads.

Additional Vegetables to Consider

While the eight above are among the most nutrient-dense options, don’t forget about other vegetables like asparagus, bell peppers, peas, and beets, which offer unique health benefits too. Experimenting with a variety of vegetables in your meals can help increase the range of nutrients you’re consuming.

The more variety you incorporate into your diet, the better. Vegetables are low in calories, high in fiber, and packed with essential nutrients. The health benefits are numerous and include supporting heart health, enhancing digestion, boosting the immune system, and promoting longevity.

Try adding a new vegetable to your meals this week! Whether you're making a salad, adding them to a smoothie, or cooking them into a stew, you’ll reap the health benefits. If you want to start your veggie journey right, get creative with your meals and aim for five servings each day.

Eating the healthiest vegetables is a step toward a healthier, longer life, so don’t wait—get started today!