Eat the Rainbow: 10 vegetables that should be part of almost everyone's diet
Vegetables can do people a world of good. These whole foods, many of which can be grown in a backyard garden, can have a significant impact on immunity, healing, gut health, body/mind functionality and mental health.
But with more than 1,000 known vegetable species worldwide that offer a variety of benefits, the question becomes: Where to begin?
“Different-colored vegetables have different health-promoting compounds — phytochemicals, such as flavonoids and polyphenols,” explains registered dietitian nutritionist (RDN) Sarah Skovran. “So, I like to recommend that people do indeed ‘eat the rainbow.’”
People should be cautious to avoid any vegetables to which they may be allergic and feel free to dig deeper for veggies that best suit their tastes and nutritional needs, but Skovran and others offer their starting points when it comes to the world of vegetable benefits.
Kale
Skovran acknowledges this may be a cliche pick for a vegan RDN, but kale is high in bioavailable calcium and vitamin K for bone health; soluble and insoluble fiber for heart health and GI function; plus iron and vitamin C, the latter of which aids iron absorption and promotes immune function, healing and antioxidant properties.
So, it is a cliche for good reason.
“It is fairly versatile, being easy to throw in soups, salads, omelets, smoothies, bowls, stir fries,” Skovran says.
Sweet Potato
This ticks the “orange” box, which is another color she says people should eat every day. Sweet potatoes contain soluble and insoluble fiber and vitamin C. They also contain beta carotene, which is an antioxidant but can also be converted to vitamin A, which has positive effects on vision and plays a role in immune function, Skovran says.
“Plus, they’re very yummy,” she adds.
White Potato
“These have been given a bad rap over the years, but they are actually little nutrition balls,” Skovran says. “Potassium is great for bones and metabolism. Fiber is great for heart and gut health. Plus, they contain a variety of antioxidants. They are also fairly cheap and filling, which is handy for budgeting.”
Broccoli
This cruciferous vegetable is among the favorites of Dr. Lisa Young, a registered dietitian nutritionist. As part of the Brassica family — which includes kale, collards, cabbage, bok choy, Brussels sprouts, turnips and cauliflower — broccoli is rich in phytochemicals, which are thought to have antioxidant properties, according to Young.
“Broccoli is a true nutrition powerhouse,” Young says. “It is chock full of vitamin C, calcium, fiber and vitamin A. Broccoli is also rich in sulforaphane, a health-promoting compound that can fight cancer.”
Carrots
Young says carrots are a good source of fiber, which can help lower cholesterol and assist with weight maintenance. The orange pigmentation of this root vegetable is indicative of beta-carotene, which is found in other deep orange foods such as sweet potato, pumpkin, butternut squash and cantaloupe. Beta-carotene’s aforementioned conversion to vitamin A supports the immune system, keeps skin healthy and protects against certain cancers, she adds.
Spinach
This leafy green is packed with vitamins and minerals, from iron and potassium to vitamins A, K and C, and the B vitamin folate, according to Young. It also contains immune-boosting phytochemicals and antioxidant-rich flavonoids, which may help prevent certain cancers, she says.
Need another positive?
“Spinach is available year-round in grocery stores around the country, offering a readily-available source of many vitamins and minerals,” Young says.
Leeks
Rich in vitamins A and C, as well as phytochemicals that may prevent certain cancers, leeks are part of the Allium family, which includes onions, garlic and scallions, Young explains. They have been associated with a lower risk of heart disease, she says.
Artichokes
Artichokes are great for gut health, according to Cassie Madsen, a registered dietitian with Gut Health and Nutrition.
“They contain a type of fiber called prebiotics,” Madsen explains. “Prebiotics act as fuel for the microbes (bacteria) in our gut. Maintaining a healthy balance of gut bacteria results in a multitude of health benefits.
“In fact, researchers are finding connections between the gut microbiome and nearly every aspect of physical and mental health.”
Red Onion
Polyphenols also act as prebiotics, and they are only found in plant foods, Madsen says. These compounds are what give fruit and vegetables their colors.
“So it might come as no surprise that one vegetable high in polyphenols is red onion,” Madsen says. “Many polyphenols are also antioxidants that protect the cells of our body from damage.”
Asparagus
This herbaceous flowering plant is high in polyphenols, according to Madsen.
“A diet high in polyphenols has also been associated with improved mental health,” Madsen says. “Interestingly, asparagus is also high in prebiotics. This illustrates that many of the same foods that feed the microbiome also support the brain.”
Parting Note
Madsen says plant foods, in general, are an important part of any diet.
“Plant foods provide a variety of healthy compounds and nutrients, many of which are not found in foods derived from animal sources,” Madsen says. “Not to say that anyone needs to be a vegetarian or vegan, but focusing on the number and variety of plant foods in the diet, rather than focusing on a handful of specific vegetables, is likely going to have the biggest overall impact on our immunity, ability to heal, gut health and mental health.”