This is a list of the healthiest vegetables on earth with some of their health benefits.

Artichoke – A liver-cleansing food. Provides a wonderful source of Silymarin which helps protect and nourish the liver. In other research studies, Artichokes bring substantial relief for stomach pain, nausea and vomiting.

Arugula – High in Vitamin K, which is essential for clotting and is a key player in developing strong bones. Also contains Glucosinolates, which when chewed and mixed with the enzyme myrosinase, turns into isothiocyanates. These have documented anti-cancer properties!

Asparagus – Low in calories, High in Nutrients! Has a very favorable ratio of potassium to sodium, and great source of folate–a very important B Vitamin that helps prevent neural tube defects. Also high in Vitamin K–essential for healthy clotting and strong bones, and Fiber–1 cup = 3.6g fiber for only 40 calories!

Beets – Great alternative to red dye.  Excellent liver tonic and blood purifier.  Important source of betaine and also a good source of folate, which both reduce potentially toxic levels of homocysteine—a naturally occurring amino acid that can be harmful to blood vessels, thereby contributing to the development of heart disease, stroke, dementia, and peripheral vascular disease.  High in potassium and a good source of magnesium.  They are high in sugar (which is ok in moderation) but be careful if you are sugar sensitive!

Bok Choy – A card-carrying member of the Brassica family—containing indoles which have been shown to lower the risk of cancer.  Also loaded with calcium, potassium, beta-carotene, and vitamin A, and gives 2g of fiber per cup.  Best cooked quickly over high heat so the leaves become tender and the stalks stay crisp.

Broccoli – member of the Brassica family, again containing anti-cancer properties.  Also contains indole-3-carbinol—a strong antioxidant and protector of the structure of DNA.  Shown to reduce the risk of breast and cervical cancer!  1 cup = ~2g protein, 2g fiber, 288mg potassium, 43mg calcium, 81mg vitamin C, plus folate, magnesium, phosphorus, beta-carotene, vitamin A, and 1,277 mcg of lutein and zeaxanthin—for eye Nutrition, reducing and preventing macular degeneration!!

Broccoli Rabe – more related to the turnip (“turnip green”).  Member of the Brassica family.  Great for healthy bones and superb vision.  1 serving = 28 calories, 100g calcium, 292mg potassium, 31mg vitamin C, 60mcg folate, 217mg vitamin K, and more than 3,800 IUs of vitamin A, including 2,300 mcg of beta-carotene!!

Brussels Sprouts – may help against colon cancer—contains sinigrin, which suppresses the development of precancerous cells.  Also high in isothiocyanates and sulforaphane which help fight cancer by inhibiting cell proliferation, neutralizing carcinogens, and helping to detoxify environmental toxins.

Cabbage—Member of the Brassica family. Has been shown to have anti-cancer benefits especially breast cancer. Red or purple cabbage is also a source of anthocyanins, pigment molecules that make blueberries blue and red cabbage red. These anthocyanins belong to a group called flavonoids which hold powerful antioxidants. Cabbage contains calcium, magnesium, potassium, vitamin C and K, beta-carotene, and eye-healthy carotenoids. 1 cup cooked = ~4g fiber. *Should be consumed moderately in persons with Hypothyroidism.

Carrots– Recent studies have shown as little as 1 carrot a day can possibly cut the rate of lung cancer in half! Carrots are high in carotenoids which are antioxidant compounds. Also really good for the eyes—providing lutein and zeaxanthin which help protect the eyes and prevent macular degeneration and cataracts. 3 medium carrots (uncooked) = 60mg calcium, 586mg potassium, small amounts of magnesium, phosphorus and vitamin C, and a huge 30,000 IUs of vitamin A including 15,000 units of beta-carotene and 6,000 alpha-carotene. Also have 5g of fiber!

Cauliflower—Member of the Brassica family. Has anti-cancer properties by disarming carcinogenic molecules and removing them from the cells. 1 cup = 3g fiber, 50mg vitamin C, 176mg potassium, and 55mcg of folate.

Celery—Said to be the number 1 medicinal food for treating high blood pressure! Great source of silicon, which is an important nutrient for bone health. Also contains acetylics and phenolic, which have been shown to stop the growth of cancer cells and block prostaglandins—known to encourage growth of cancerous tumors.

Collard Greens—Member of the family of cruciferous vegetables, providing cancer-fighting phytochemicals. 1 cup = same amount of calcium as 8 oz of milk, 5g fiber, magnesium, phosphorus, ~200mg potassium, vitamin C, A and K, beta-carotene, and eye healthy nutrients lutein and zeaxanthin.

Dandelion—Shown to improve your liver and your mood! Helps with liver detoxification. Contains the chemical component taraxacin, which is thought to stimulate digestive organs and help the liver and gallbladder release bile…which is useful with indigestion and constipation. Also is a natural diuretic, and naturally contains insulin and has been proven helpful for diabetes. 1 cup cooked = 147mn calcium, 244mg potassium, 203mg vitamin K, 10,000 IUs of vitamin A and 4,944mcg of lutein and zeaxanthin. These make it one of the most nutrient-rich vegetables on the planet!

Eggplant—Contains nasunin which is located in the deep purple pigment and is a powerful antioxidant. Related to the potato and tomato, it’s considered a fruit, but botanically it’s actually a berry. 1 cup = 2.5g fiber and only 35 calories. Also has potassium, folate, calcium, magnesium, phosphorus and phytosterols.

Endive—Member of the botanical family Chicorium—closely related to the chicory. 2 cups = 26mg calcium, 1/2 mg iron, 157mg potassium, 71mcg folate, ~1,000 IUs vitamin A with 650 of beta-carotene, and 115mg vitamin K….all with only 8 calories!!
Fennel – Fennel seed oil has been shown to help with infantile colic, without the harmful side-effects of drugs (dicyclomine hydrochloride is usually the drug given for infantile colic and has shown to have serious side effects). Fennel oil has also been shown to counteract spasms of smooth muscle in the gut, relieving gas and helping with cramps.

Green Beans—Not a superstar vegetable but still provides good nutrients. Provides about 10% daily folate which is more highly absorbed than folate from enriched cereal. Contains some calcium, vitamin A, potassium, beta-carotene, carotenoids, and about ½ daily requirements of vitamin K. 1 cup also= 4g fiber. Also contains about 20% daily manganese, an important trace mineral essential for growth, reproduction, wound healing, brain function, and proper metabolism of sugars, insulin, and cholesterol.

Horseradish— A relative of the mustard family and acts as a digestive stimulant. Great for clearing up sinuses, inhibits bacterial infection and increases circulation. 2 tablespoons = only 14 calories. Has some potassium, but most important, horseradish has one of the richest sources of allyl isothiocyanate, which is believed to play a role in prevention and suppression of tumors.

Jerusalem Artichokes—‘Not artichokes or from Jerusalem.’ Member of the sunflower family. Has high contents of fructooligosaccharides and insulin= healthy for the “good” bacteria in your gut. Sometimes referred to as “prebiotics.” *Insulin may cause flatulence in some people.

Jicama—native to south America. Low-calorie (49 per cup), low-fat, high-fiber food (6g). also contains calcium, magnesium, potassium, vitamins C and A, and beta-carotene. You can prepare it like a potato. (Has less starch than a potato)

Kale—*One of the best on the list! Has been tested as one of the best for containing antioxidant properties. Brassica family member. Has plenty of calcium, iron, and vitamins A, C and K. Also loaded with beta-carotene and lutein and zeaxanthin (eye-protecting carotenoids). 2 cups = 4g protein and 3g fiber.

Kohlrabi—member of the cabbage family. Contains cancer fighting phytochemicals, along with vitamin C (83mg) and potassium (472mg). 1 cup= 36 cal and 5g fiber.

Leeks— Is an allium vegetable, which has been associated with reduced risk of cancer and blood clots. Good source of carotenoids, fiber, iron, calcium, magnesium, phosphorus, potassium, and vitamins A and K.

Mushrooms—A fungus which is able to absorb and safely eliminate toxins. Properties stimulate the immune system and have anti-cancer effects. Has been used for medicinal purposes in Eastern Medicine for ages. A few types of these mushrooms include Maitake, Shiitake, Cremini, and Reishi.

Okra—A select group of foods containing naturally occurring glutathione, a very important antioxidant. Also helps the liver detoxify chemicals. 1 cup cooked= 4g fiber, 3g protein, and 35 calories. High in calcium, magnesium, potassium, folic acid, and vitamins A and K.

Onions—another cancer-fighting food, and helps build strong bones. Member of the allium family (with leeks, garlic and shallots). Has been said to help with asthma and allergies, by providing powerful antioxidants, and anti-inflammatory, antibiotic and antiviral effects.

Cayenne, Chile and Jalapeno Peppers—Capsaicin peppers are rich in carotenoids, beta-carotene, and vitamin C, which it why it has been used as a remedy for colds/coughs. Eaten in moderation, hot peppers can actually help the stomach lining by killing bacteria. *Not recommended for stomach and colon problems or any inflammatory GI problems.

Sweet Peppers (red, yellow, orange and green)—these lack capsaicin, and the riper the better. Low in calories and a good source of vitamins A, C and K and potassium. Also contains lycopene which has been associated with lower risk of prostate cancer.

Pumpkin—Low in calories and high in potassium and vitamin A. 1 cup= 49 cal, 2 ½ g fiber, and 564mg potassium (more than bananas). Also good source of vitamin A, alpha and beta-carotene, and beta-cryptoxanthin (shown to reduce lung and colon cancer risks). The seeds are good for you too!

Purslane—Very high in Omega-3s, which are anti-inflammatory, healthy fats. 1 cup cooked= 90mg calcium, 561mg potassium, and ~2,000 IUs vitamin A.

Spinach—One of the best sources of vitamin K. Great alternative to milk for vitamin C. 1 cup boiled= 294% daily value of vitamin A. Also great source of folic acid, beta-carotene, iron and lutein.

Squash—2 categories: winter and summer. Summer- high in potassium, vitamin A, beta-catotene, lutein and zeaxanthin. Winter- (acorn, butternut and spaghetti) All higher in carbs, acorn is high in fiber (9g/cup), potassium and iron. Spaghetti has less calories (42/cup) and less fiber (2.2g/cup). Butternut has 22,868 IUs vitamin A per cup! All are high in water content which will fill you up with less calories.

Sweet Potatoes– *Not for people with blood sugar problems. Starchy carbohydrate high in fiber and antioxidants. Also contain quercetin, a powerful anti-inflammatory.

Swiss Chard—1 cup cooked= ~4g fiber, 100mg calcium, 961 mg potassium, 30mg vitamin C, ~10,000 IUs vitamin A, ~6,000 beta-carotene, and 19,000mcg of lutein and zeaxanthin…with only 35 calories!

Tomatoes—cooked= rich in lycopene- has been associated with a reduction in prostate cancer. Also contain powerful antioxidants. Vine-ripened provide good vitamin C, A, potassium and phosphorus.

Turnips—1 cup cooked without the greens = ~250 mg potassium, 3g fiber, 18mg vitamin C, 51mg calcium and only about 35 calories. Has been said to serve as a digestive aid and with general detoxification when eaten grated raw.

Watercress—contains 4 times more calcium and 6 times more magnesium than milk when comparing calories equally. 1 cup = only 4 calories, 1,500 IUs vitamin A, 85mcg vitamin K, 14mg vitamin C, and more than 1,900 mcg of the carotenoids lutein and zeaxanthin, both said to reduce macular degeneration which is the number 1 cause of adult blindness