Hey there, I’m Emily, and I’ve got a story that’ll make you believe in the incredible power of transformation. At 55 years old, I was stuck in a never-ending battle with my weight, and honestly, junk food was my kryptonite. Imagine me, late at night, sneaking into the kitchen to devour bags of chips and sugary snacks – it was a habit I just couldn’t kick.

But then, HypnoHealth came into my life, and it was like a game-changer. This hypnotherapy program completely flipped the script on my relationship with food. Suddenly, that junk food I couldn’t resist became something I couldn’t stand to put in my body. It was like turning garbage into gold.

As my perspective shifted, I discovered a whole new love – vegetables. They weren’t just boring greens anymore. They became my secret weapon to feeling fantastic, full of life, and bursting with energy. Veggies were no longer the enemy; they were my partners in crime.

So here I am, super pumped and on a mission. I’ve put together a list of the absolute best veggies, and it’s not just about what’s good; it’s about the magic that vegetables bring into your life. Join me in this article, where I’ll take you on a delicious adventure through the veggies that saved my life and can totally rock yours too. Let’s do this! 🥦🥕🌽🥬🥗💪

Generally, vegetables are high in water content, low in calories, and rich in vitamins, minerals, and unique plant compounds not easily found in other food groups. For consistency, we’ll base all nutritional information on 100-gram servings of each food. We’ll also specify if the numbers pertain to raw or cooked vegetables when applicable. Now, let’s get into the vegetables, starting with artichokes.

Artichokes are a moderately calorie vegetable with an average micronutrient profile. They shine as a source of dietary fiber, particularly inulin, which acts as a prebiotic and aids digestion. Artichokes also boast antioxidants like vitamin C, flavonoids, and phenolic compounds that combat free radicals and certain cancers. They’re known to raise HDL levels, regulate blood pressure, and alleviate irritable bowel syndrome symptoms. However, for some individuals, they can lead to gas, upset stomach, and diarrhea. Artichokes can be consumed raw or cooked, but note that cooking can affect vitamin C levels. Overall, artichokes are a solid choice for a healthy diet, landing in the “B” tier.

Asparagus is a low-calorie vegetable with an impressive micronutrient profile. It excels as a source of folate, antioxidants, and protodioscin, with potential benefits for heart health, stress reduction, and ovarian health. As a natural diuretic, asparagus helps flush excess fluids from the body. However, it may exacerbate thyroid issues, especially in those with pre-existing conditions. Both raw and cooked asparagus are healthy choices, but cooking eases digestion. Considering its unique health benefits, asparagus earns a spot in the “A” tier.

Beetroot is a low-calorie vegetable with a below-average micronutrient concentration. Although it’s relatively high in sugars, it offers nitrates that can improve cardiovascular and cognitive function. Beets also contain betaine, supporting liver function and cellular reproduction, while promoting brain and digestive health. Beets may contain oxalates and fructans, which could pose issues for some, especially those with irritable bowel syndrome. Cooking can help mitigate these concerns while retaining nutritional value. Overall, beetroot is a nutritious choice and earns a place in the “A” tier.

Red bell peppers are a lower-calorie option with standout micronutrients, particularly high vitamin C content, offering potent antioxidant protection. They also provide beta-carotene, which converts into vitamin A, benefiting eye health. Bell peppers contain capsaicin, a powerful anti-inflammatory compound linked to heart health. It’s important to note that they belong to the Nightshade family and may not be suitable for individuals with specific inflammatory or autoimmune conditions. Both raw and cooked bell peppers offer health benefits, but raw peppers are more nutrient-rich. All in all, they deserve a spot in the “A” tier.

Broccoli is a lower-calorie vegetable with an above-average micronutrient profile. It’s an excellent source of vitamin K, vitamin C, and contains lutein and zeaxanthin, known for preserving eye health. Broccoli also offers antioxidants like quercetin and kaempferol, supporting blood pressure management and inflammation reduction. Additionally, it provides glucosinolates, especially sulforaphane, and indole-3-carbinol, unique to cruciferous vegetables, stimulating detoxifying enzymes. Broccoli may have potential thyroid issues, especially in those with pre-existing conditions, but cooking can mitigate these effects. Both raw and cooked broccoli have their advantages, and it’s a nutritious choice, securing a spot in the top tier.

Green cabbage is a lower-calorie vegetable with a solid micronutrient content. It provides vitamin K, vitamin C, and shares many of the beneficial compounds common to cruciferous vegetables. This includes quercetin, kaempferol, glucosinolates, and indole-3-carbinol. Cabbage is known to promote heart and digestive health. Like other cruciferous vegetables, it may aggravate thyroid issues in susceptible individuals. Comparatively, raw cabbage is richer in nutrients, but the cooked version is still nutritious. It’s a fine choice, landing in the “B” tier.

Carrots are lower in calories with a distinct micronutrient profile, particularly rich in carotenoids, like alpha-carotene and beta-carotene, which the body converts into vitamin A. This vitamin is essential for combating free radical damage and preserving eye health. Carrots are also associated with reducing the risk of several cancer types and helping manage blood pressure levels. They might trigger pollen-related allergies, but overall, they are considered safe. Cooking can make carrots more nutritious and easier to digest, but they’re just as good raw. Carrots earn a place in the top tier for their unique role and benefits.

Celery is one of the lowest-calorie vegetables with a subpar micronutrient profile. It’s a source of antioxidants like vitamin C, beta-carotene, and certain flavonoids. Celery is known to reduce inflammation and promote digestive health, thanks to its diuretic properties. Nutrient-wise, celery falls somewhat short, designed mainly for those seeking a low-calorie snack. It’s placed in the “C” tier.

Mature chili peppers are lower in calories with an impressive micronutrient profile. They’re rich in vitamin C and vitamin B6, crucial for nervous and immune systems. Chili peppers are also packed with antioxidants, particularly capsaicin, a powerful anti-inflammatory compound promoting heart health. They additionally contain lutien, synephrine acid, and ferulic acid, each offering their own antioxidant benefits. However, like bell peppers, chili peppers belong to the Nightshade family, and individuals with certain conditions should be cautious. Chili peppers are more nutritious when consumed raw, preserving their vitamin C content. They are an absolute powerhouse of antioxidants and secure a spot in the top tier.

Corn, the kind you eat straight off the cob, is considered a vegetable for the purpose of this ranking. It’s higher in calories and carbohydrates, mainly in the form of starch, with fewer micronutrients. Corn is a good source of vitamin B1, an energy generator, and contains antioxidants like vitamin C, ferulic acid, lutein, and zeaxanthin. However, it also contains anti-nutrients like phytic acid and lectins, which can reduce nutrient absorption. Corn is commonly genetically modified. While more nutrient-dense when consumed raw, cooking can reduce its anti-nutrient content. Nutritionally, it ranks lower as a vegetable, and it’s placed in the C tier.

Cucumbers are very low-calorie vegetables with a limited micronutrient content. They are primarily water and are often used to combat dehydration. Cucumbers may help prevent diseases like cancer, heart disease, and diabetes. They also have anti-inflammatory properties, support regular bowel movements, and act as natural diuretics. Although cucumbers may not be the most nutritious vegetable, they serve their purpose and can be part of a balanced diet, earning a place in the C tier.

Eggplant is a lower-calorie vegetable with the lowest overall micronutrient concentration per gram on this list. It is rich in anthocyanins, particularly nasunin, known for protecting brain cell membranes. Eggplants can help regulate blood sugar levels and promote heart health. They contain anti-nutrients like tannins, oxalates, and phytic acid, although usually not in quantities that pose serious problems. Cooking reduces these anti-nutrient levels but also diminishes the nutrient content. Nutritionally, eggplant is less impressive compared to other vegetables, landing it in the D tier.

Garlic, gram for gram, is the highest calorie food on this list with a unique nutritional profile. It’s the best source of several micronutrients, including manganese, vitamin B6, selenium, calcium, and copper. Garlic contains sulfur compounds, such as allicin, which have health benefits, like preventing certain cancers and managing blood sugar, cholesterol, and blood pressure. It also reduces the risk of Alzheimer’s and dementia. While overconsumption can lead to gastrointestinal issues, garlic is meant to be consumed in small quantities and is placed in the A tier.

Green beans, also known as string beans, are a lower-calorie food with a micronutrient profile slightly below average. They are a decent source of vitamin K and contain antioxidants like beta-carotene, vitamin C, and various flavonoids. Green beans support digestive health, bone health, and heart health. They contain anti-nutrients like phytic acid and lectins, which are reduced during the cooking process. In the culinary world, green beans are commonly treated as a vegetable side dish. While they may not match the nutritional density of other vegetables, they are still healthy when prepared properly and belong in the C tier.

Kale is a lower-calorie vegetable with the highest micronutrient content on this list. It’s the best source of vitamin K, especially beneficial for blood clotting and bone health. Kale is also among the best sources of carotenoids, such as beta-carotene, lutein, and zeaxanthin, which are essential for preserving eye health. It contains several antioxidants, like vitamin C, quercetin, and kaempferol, that combat free radicals, inflammation, and certain cancers. Kale also has sulforaphane and indole-3-carbinol. People with pre-existing thyroid conditions should consume it cautiously, particularly when raw. Due to its exceptionally high vitamin K content, individuals on blood thinners should exercise caution when consuming raw kale. In terms of raw nutritional value, kale stands out significantly from the rest, earning its place in the top tier.

Leeks are a lower-calorie vegetable with a modest micronutrient profile. They are a good source of antioxidants like kaempferol, lutein, and zeaxanthin, known for their heart and eye health benefits. Leeks also contain allicin, which offers antimicrobial properties. However, they have notable oxalate levels, which can potentially lead to kidney stones in susceptible individuals. Cooking reduces oxalate concentration but also decreases the micronutrient content. Leeks provide nutritional value but not as much as other vegetables, placing them in the C tier.

Iceberg lettuce is a very low-calorie vegetable with minimal micronutrient content. It primarily consists of water, though it does contain some vitamin K and carotenoids, such as beta-carotene and lutein and zeaxanthin. From a nutritional standpoint, iceberg lettuce is like a blank canvas for adding crunch and filler to your meals. While it has its uses, it lacks nutritional density, earning it a place in the D tier.

Romaine lettuce, like iceberg lettuce, is a low-calorie vegetable, but it boasts one of the most impressive micronutrient profiles on this list. It’s a great source of carotenoids, including beta-carotene and lutein, which contribute to preserving eye health. Romaine lettuce is rich in antioxidants, such as vitamin C and various flavonoids and tocopherols that combat free radicals and inflammation. It is also one of the best sources of folate. Romaine lettuce outshines most leafy green vegetables and ranks in the A tier.

Mustard greens are another lower-calorie leafy vegetable with even higher micronutrient content. They excel in providing vitamin K and carotenoids like beta-carotene, lutein, and zeaxanthin. They are also a solid source of vitamin C and contain sulforaphane and I3C, similar to other cruciferous vegetables. However, like their cruciferous counterparts, they may not be suitable for individuals with pre-existing thyroid conditions. Mustard greens lose some nutrients when cooked, but they remain a highly nutritious choice, deserving their place in the top tier.

Yellow onions are mid-caloried vegetables with one of the poorest micronutrient profiles on this list. Despite this, they contain unique plant compounds like quercetin, a flavonoid with strong anti-inflammatory properties and potential to regulate blood sugar. They are also rich in allicin, known for its antimicrobial properties. Onions are shown to fortify bones, act as a natural diuretic, and regulate white blood cell activity. While they may aggravate irritable bowel syndrome, yellow onions, when consumed in moderation, have their unique health benefits, placing them in the A tier.

Peas are some of the higher calorie foods on this list with a notable micronutrient profile. They are among the best plant sources of protein, with over 5 grams per 100 grams, and one of the highest sugar contents, around 6 grams per 100 grams. Peas are the top source of vitamin B1 on this list, vital for energy generation from nutrients. They also rank high in fiber, aiding the digestive process. Peas provide a substantial amount of antioxidants, including vitamin C, lutein, zeaxanthin, and various polyphenols. However, as legumes, they contain anti-nutrients like lectins, phytic acid, and tannins, which can be reduced through cooking. In the context of vegetables, peas are a unique and nutritious choice, landing them in the B tier.

Dill pickles, in my opinion, are distinct enough from plain cucumbers to merit a separate ranking. They are low-calorie foods with a less impressive micronutrient profile, with a few exceptions. They offer a decent amount of vitamin K but differ significantly in sodium content due to the pickling process. Dill pickles contribute to rehydration and offer benefits in restoring electrolyte balance. They can aid in combatting insulin resistance, inflammation, and muscle cramps. Additionally, they contain acetic acid and probiotics, promoting gut health. Dill pickles may not be considered highly nutritious, but they provide unique health benefits, placing them in the C tier.

Potatoes are higher calorie vegetables with a micronutrient profile somewhat below average. They are well-regarded as a healthy source of starchy carbohydrates, containing resistant starch beneficial for gut bacteria and blood sugar regulation. Potatoes offer noteworthy antioxidants, including vitamin C, catechin, and chlorogenic acid. They excel in boosting insulin sensitivity and supporting digestive health, muscle function, and nerve system function. However, as nightshades, they may not be suitable for individuals with certain inflammatory or autoimmune diseases. Potatoes are often prepared in ways that diminish their nutritional value. Nevertheless, in their natural state, potatoes are valuable additions to a balanced diet, and they find their place in the B tier.

Radishes are a low-calorie vegetable with a less-than-impressive micronutrient content. They provide antioxidants like vitamin C and various phenolic compounds, including catechin. Radishes are natural antifungals and have shown benefits in supporting digestion, liver detoxification, and kidney function. Their high oxalate levels may lead to kidney stones in some individuals, although cooking diminishes oxalate concentration. In the world of vegetables, radishes offer a solid nutritional choice and belong in the B tier.

Spinach is a lower-calorie vegetable with the highest micronutrient content on this list. It stands out as the best source of several micronutrients, including folate, magnesium, iron, and vitamin B2. Spinach also provides carotenoids like beta-carotene, lutein, and zeaxanthin, which are vital for preserving eye health. It contains various antioxidants, such as vitamin C, quercetin, and kaempferol, that help combat inflammation and oxidative stress. Spinach belongs to the amaranth family and, like other leafy greens, contains oxalates that may affect individuals prone to kidney stones. Cooking can reduce oxalate levels while preserving much of its nutritional value. When it comes to vegetables, spinach is an outstanding choice, ranking at the top in the A tier.

Sweet potatoes are higher calorie vegetables with a commendable micronutrient profile. They offer a substantial amount of vitamin A, mainly in the form of beta-carotene, which is essential for eye health and immune function. Sweet potatoes also provide vitamin C, fiber, and various antioxidants like quercetin and anthocyanins. They help regulate blood sugar, promote digestive health, and reduce the risk of certain diseases. Sweet potatoes are commonly cooked, which helps preserve their nutrient content. They are a nutritious choice and rank high in the B tier.

Tomatoes are mid-caloried vegetables with a solid micronutrient profile. They are among the best sources of vitamin C and potassium. Tomatoes contain antioxidants like quercetin and lycopene, which are known to combat inflammation and protect against certain cancers. Cooking tomatoes, as in tomato sauce or paste, enhances lycopene absorption. They belong to the nightshade family and may not be suitable for individuals with specific inflammatory conditions. Tomatoes offer excellent nutritional value and fall into the B tier.

Zucchini, similar to summer squash, is a low-calorie vegetable with a moderate micronutrient profile. It provides benefits for eye health due to its lutein and zeaxanthin content. Zucchini also contains vitamin C and antioxidants like quercetin, contributing to its anti-inflammatory properties. Easy to digest, zucchini can help manage blood sugar levels. Cooking zucchini maintains its nutritional value and places it in the B tier.

In summary, various vegetables offer a spectrum of nutritional benefits, from those rich in vitamins, minerals, and antioxidants to those with fewer micronutrients but still serving a purpose in a well-balanced diet. The ranking of vegetables into tiers, from A to D, provides a framework for understanding their nutritional value within this diverse group. Keep in mind that individual dietary needs and preferences can influence your choice of vegetables, and consuming a wide variety can help ensure you obtain a broad range of nutrients. It’s important to enjoy vegetables as part of your daily diet for better health and well-being.

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Results may vary due to personal features