It is a truism that vegetables are good for the body. But which vegetable is the healthiest? Various studies have investigated this question. Our list includes the 15 healthiest vegetables in the world.
In a nutshell
- researched the healthiest vegetables in various studies
- density of essential nutrients
- World lists partly with surprising results
- Chinese cabbage in 1st place
List of top 15 vegetables
Our list ranks the world's healthiest vegetables by their nutrient density.
1st to 5th place
1. Chinese cabbage (Brassica rapa subsp. pekinensis)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin C - B vitamins - Vitamin K - Calcium - Potassium - folic acid - Mustard glycosides (phytochemicals) | - antibacterial - strengthens the immune system - good for nerves, skin and hair - cholesterol-lowering - Stimulating and digestive |
2. Chard (Beta vulgaris subsp. vulgaris)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin K - Vitamin A - Vitamin C - Vitamin B - Sodium - Magnesium - Potassium - Calcium - iron - Phosphorus - folic acid - Iodine - carotene (phytochemicals) | - promotes mental and physical freshness - strengthens the immune system - helps with colds - Protection of the mucous membranes - has a calming effect - helps with concentration disorders, constipation (detoxifying) and various other digestive disorders |
Notice: Since the vegetable also has a high content of oxalic acid, kidney patients should refrain from eating it.
3. Spinach (Spinacia oleracea)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin A - B vitamins - Vitamin C - Vitamin E - folic acid - Magnesium - Calcium - Potassium - Zinc | - Strengthening of the immune system |
Notice: The iron content of spinach is not as high as previously thought. Nevertheless, the amount contained (3.5 milligrams / 100 grams) is still considered above average for a vegetable.
4. Chicory (Cichorium intybus var. foliosum)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin A - Vitamin B - Vitamin C - Potassium - Calcium - Phosphorus - Magnesium - Inulin (prebiotic fiber) - Lactucopicrine (bitter substance) | - positive effect on gastric and intestinal flora - hypoglycemic - analgesic - Stimulates bile and pancreas - cholesterol-lowering (LDL cholesterol) - Anti-aging vegetables - diuretic |
5. Lettuce (Lactuca sativa var. capitata)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin A - Potassium - Calcium - Phosphorus - Magnesium - Sodium - iron | - supports the development of a healthy intestinal flora - contributes to the regulation of intestinal activity - prevents constipation |
6th to 10th place
6. Romaine Lettuce (Lactuca sativa var. longif.webpolia)
'devil ears'
| ingredients | Attributed Effect |
|---|---|
| - Vitamin C - B vitamins - Provitamin A - Sodium - Potassium - Calcium - Carotenoids, flavonoids, phytosterols and polyphenols (phytochemicals) | - Prophylaxis against cardiovascular diseases - protects against high blood pressure and arteriosclerosis - reduces risk of developing type 2 diabetes |
7. Endive (Cichorium endivia)
| ingredients | Attributed Effect |
|---|---|
| - B vitamins - Vitamin C - Vitamin E - Beta carotene - iron - folic acid - Potassium - Calcium - Phosphorus - Lactucopicrine (bitter substance) - Flavonoids (phytochemicals) | - stimulating the flow of bile - slightly diuretic, analgesic and soothing - beneficial effect on kidney function - positive influence on digestion (increase in stool frequency) - Strengthening of the immune system, vision, respiratory tract and skin |
8. Kale (Brassica oleracea var. sabellica)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin C - Vitamin K - Carotenoids - Calcium - Potassium - Magnesium - iron - folic acid - Omega-3 fatty acids - Flavonoids (phytochemicals) | - Prevention of diseases of old age (e.g.: cataracts) - Infection defense - Lowering of blood lipids - positive effect on the cardiovascular system - anti-inflammatory - antioxidant |
9. Arugula (Eruca sativa)
| ingredients | Attributed Effect |
|---|---|
| - B vitamins - Vitamin C - Vitamin E - Iodine - iron - Zinc - Magnesium - Potassium - Calcium - folic acid - Mustard oils (glucosinolates) | - anti-inflammatory - light, natural antibiotic - appetizing - preventive against dementia and cardiovascular diseases |
10. Broccoli (Brassica oleracea var. italica)
| ingredients | Attributed Effect |
|---|---|
| - Provitamin A - B vitamins - Vitamin C - Vitamin E - iron - Potassium - Calcium - Phosphorus - Zinc - Sodium - Carotenoids - glucosinolates (especially sulforaphane) and flavonoids (phytochemicals) | - Strengthens the ability to concentrate and the immune system - Anti-aging vegetables - Preventive and soothing arthrosis - supports eyesight |
11th to 15th place
11. Squash (Cucurbita)
Butternut squash (Cucurbita moschata)
| ingredients | Attributed Effect |
|---|---|
| - B vitamins - Vitamin C - Vitamin E - folic acid - iron - Potassium - Magnesium - Phosphorus - Beta carotene - Potassium | - promotes health of the skin, eyes and mucous membranes - diuretic - supports healing of urinary tract problems |
12. Brussels sprouts (Brassica oleracea var. gemmifera)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin C - Vitamin A - B vitamins - Vitamin K - iron - Potassium - Magnesium - Zinc - glucosinolates (phytochemicals) | - strengthens the immune system - has a balancing effect on the nervous system - inhibits the growth of bacteria, viruses and fungi - promotes blood circulation - antioxidant - promotes digestion |
Notice: Did you know that Brussels sprouts contain more vitamin C than any other type of cabbage?
13. Spring Onion (Allium fistulosum)
| ingredients | Attributed Effect |
|---|---|
| - B vitamins - Vitamin C - Potassium - Sodium - iron - Beta carotene - Sulphides, quercetin, flavonoids (phytochemicals) - tannins | - helps with indigestion, stomach pains, fevers, headaches, sore throats and hoarseness - cholesterol-lowering - antibacterial - expectorant |
14. Kohlrabi (Brassica oleracea var. gongylodes)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin A - B vitamins - Vitamin C - Calcium - Magnesium - iron - selenium - Phosphorus | - reduces risk of cardiovascular diseases - strengthens eyesight - is good for skin, strong nerves (in case of irritability), teeth and bone structure - strengthens the immune system - preventive against colds - helps with cramps - supports blood formation |
15. Cauliflower (Brassica oleracea var. botrytis)
| ingredients | Attributed Effect |
|---|---|
| - Vitamin C - Vitamin K - Provitamin A - folic acid - Calcium - Potassium - Magnesium - Phosphorus - Mustard oils, sulforaphane, indol3-carbinol (phytochemicals) | - strengthens the immune system - protects against colds - ensures healthy tissue growth - is good for the heart, stomach, intestines and nerves - helps with high blood pressure and kidney and bladder problems - draining |
Tip: Of the cabbage vegetables, cauliflower is said to be the easiest to digest. It is therefore well suited as a bland diet for feeding sick people.
frequently asked Questions
Which vegetables are considered the 'unhealthiest'”?The "taillights" are carrot (Daucus carota), tomato (Solanum lycopersicum), iceberg lettuce (Lactuca sativa var. capitata nidus tenerimma), radish (Raphanus), pumpkin (Cucurbita maxima) and leek (Allium porrum). The sweet potato is at the bottom of the ranking. This does not mean that you should eliminate these vegetables from your diet, however, as the recommendation is that a mixture of all vegetables, i.e. healthiest and "unhealthiest", is best.
What significance does a designation such as "healthiest" have?The ranking aims to help consumers more easily identify "Powerhouse Fruits and Vegetables" in order to ultimately eat healthier. It should be noted that a nutrient density approach was chosen to create this ranking (healthiest vegetables).
Do I have to eat the healthiest vegetables raw?No, that is not necessary. However, you should prepare the vegetables gently so that the nutrients are preserved.