Top 10 Healthiest Vegetables to Include in Your Vegan Diet

Top 10 Healthiest Vegetables to Include in Your Vegan Diet

Time to Read: 9 minutes


Want to try a vegan diet?

We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.

GET YOUR MEAL PLAN!

Living a healthy vegan lifestyle encourages you to invest in the best foods that offer the highest nutritional values.

Studies are also proving that plant protein is considerably healthier than animal proteins, according to the work conducted at the T. Colin Campbell Center for Nutrition Studies.

Are you aware of the top healthiest vegetables to include in your current vegan diet?

As someone who is living a life with a vegan diet, you may need to intake more vegetables than you would think. It’s also a great idea to consume more whole foods than processed ones.

Read on to discover more about the top ten healthiest vegetables that you must consume in order to continue living your best vegan life right now.

1. Broccoli is One of the Healthiest Vegetables

Make sure to load your plate up with tons of broccoli. This super green veggie is loaded with nutritional benefits. One of the greatest benefits of consuming large amounts of broccoli during dinner time is calcium.

Especially for vegans, who do not consume dairy products, eating broccoli is another way to intake calcium in your diet. Broccoli is one of the most calcium-rich foods you can eat on a regular basis.

Did you know that calcium is an important mineral to keep your bones as strong as they can be as you get older? Instead of worrying about consuming enough calcium through dairy products, you can easily ingest this mineral through handfuls of broccoli at dinnertime.

Broccoli can help our bodies ingest calcium because its something we do not create on our own and must continue to take in from other sources.

Calcium also provides our bodies with the ability to clot blood and contract our muscles, which are two vital processes to keep all humans in good health.

2. Brussel Sprouts

There is a lot to say about these tiny green brussel sprouts.

Brussel sprouts are also on our list as one of the top ten healthiest vegetables for all vegans to consume. Brussel sprouts have antioxidants build into them which are necessary to fight off infects and even help prevent cancerous diseases in the body.

Include brussel sprouts in your vegan diet in multiple ways.

They contain kaempferol, which is beneficial to protect against harmful free radicals. The kaempferol protects cells to ensure less damage occurs while they are regenerated within your body every single day.

3. Sweet Potato

Sweet potato mash, anyone? Eating sweet potato fries have already started to become a huge trend across the country, and for good reason. Sweet potatoes are packed with vitamin A, which is an essential vitamin to consume in your vegan diet.

These large orange vegetables are also rich in beta-carotene as they provide you with powerful free radical fighting antioxidants. Sweet potatoes are on our top list of healthiest vegetables for a reason because they provide you with easy sources of essential minerals and vitamins that you need to obtain in your diet through whole foods as a vegan.

Create your own meals using sweet potatoes, one of the healthiest vegetables, for dinner tonight. Add in some tasty vegan marshmallows and top them off with a dusting of cinnamon to really experience the best sweet potatoes that are also nutritious.

4. Spinach

A leafy green like spinach cannot be forgotten to list as one of the top ten healthiest vegetables to eat. Just one single cup of spinach can give you 56% of your daily vitamin A.

So if you don’t enjoy sweet potatoes, you can definitely sneak in a cup of spinach in a smoothie bowl as a snack tomorrow morning. In one example, you can toss in a handful of spinach into your diet in your morning smoothie along with other yummy fruits and veggies.

Spinach has tons of health benefits. It also fights off harmful free radicals with antioxidants. Studies also show that consuming spinach has lead to a decrease in blood pressure which is great news if this health issue tends to impact your genetic history.

5. Garlic

Once you get past the overpowering smell of garlic, you should definitely consider adding this vegetable to your diet as soon as possible.

Why not include a veggie that decreases blood sugar levels? This is great news for people who suffer from insulin problems and need to find healthier ways to promote stable insulin levels on a daily basis.

The anti-cancer properties found in garlic are phenomenal. Dangerous cancer cells have been killed in studies performed on feeding garlic to rats in recent studies, too.

6. Kale

Kale continues to be one of the healthiest vegetables, too. Like spinach, kale is also a wonderful leafy green in keep in your diet. Kale helps provide nutrients to maintain a healthy heart.

Drinking juice with kale in it can also reduce blood sugar levels. Higher levels of HDL are important to reduce the risk of heart disease, too. This type of cholesterol is known as the good cholesterol.

7. Asparagus

Sources of vitamin K are found in asparagus, yet another healthy veggie. Make sure to try out this green vegetable because it has high levels of folate.

If you are a woman who is expecting a baby, you need to consume folate in order to reduce the risk of birth defects.

Not sure if you like the taste of asparagus because it can taste too grassy? Try broiling it in the oven coated with a thick layer of dairy-free parmesan cheese and olive oil or try our green asparagus on savoury high protein pancakes. Take in the nourishing effects of asparagus as it is also another veggie to fight cancer.

8. Peppers

Love spicy foods? Peppers of all colors are healthy. Peppers are loaded with high levels of vitamin C as well as magnesium.

Slice up some hot and spicy peppers to increase weight loss, too.

The peppers are known for decreasing your appetite, so if you are interested in finding a solution to eating better foods to speed up your metabolism, peppers could be the answer.

Hot peppers are also great for reducing stomach ulcers if you suffer from these health problems. The capsaicin found in peppers are linked to improving overall digestion for a better, healthier stomach!

Heat up the kitchen in your home by cooking some meals with peppers. One popular meal to cook peppers in is quinoa stuffed peppers.

  1. After thoroughly washing them, cut up a few fresh red bell peppers and slice them in half.
  2. Simply cook up some quinoa in a pot of boiling water until its completely cooked.
  3. Rinse out the quinoa and mix in some flavor in the form of garlic, chili powder, paprika.
  4. Stuff the red bell peppers with your new quinoa mixture and add in some more of your favorite veggies, such as spinach and black beans.
  5. Place the peppers in the oven for about 15 minutes until they appear golden brown on the edges.
  6. Serve them up with a side of your favorite yellow corn tortilla chips for a delicious take on a spicy meal made for vegans.

Also try out more exciting easy recipes with pepper, like our red pepper and chickpea salad.

9. Carrots

Another tasty treat loaded with beta-carotene and vitamin A are carrots.

What makes carrots a great snack is how portable they are.

You can keep a small bag of carrots in your office fridge to visit during lunch breaks at work. Carrots can be combined with hummus for an even better approach to snacking on this nutrient-rich vegetable.

Cooking carrots in the oven also turn them into a side dish to eat for dinner with the family Sprinkle some vegan-friendly butter and cinnamon on top of the baby carrots on a baking sheet while you prep the rest of your meal.

The colorful carrots will be ready in a matter of minutes and also create a nice aroma while you cook. Serve at least one serving of carrots per week in your household to reduce the entire family’s risk of cancer by 5%.

10. Beets

One final example of the healthiest vegetables for vegans is beets. These purple veggies are loaded with vitamin C to encourage healthy muscle function.

Beets are also helpful if you are a pregnant woman, as they contain folate. Potassium is also found in beets to keep your nerves in check.

Cleansing your liver is also another good benefit to look forward to after consuming a decent amount of beets. Boost longevity by eating more beets to prevent chronic diseases from impacting your life, too. Beet greens are even more nutritious then the root and they can be really tasty too, try out our pasta with butter beans and beet greens sauce.

Want to Learn More About Vegan Living?

Ingest a good amount of vegetables in your vegan diet for it to be completely nutrient-dense. Veggies are crucial for your health and well-being.

Hopefully, our article outlines the top ten healthiest vegetables you need to consume on a regular basis to maintain a healthy vegan lifestyle. Going vegan is definitely an option for you to consider trying if you are not already on it.

As a vegan, you will see the benefits in your body almost immediately. Your skin will look radiant and your stomach will appreciate all of the fruits and veggies that you put inside.

There are so many ways to prepare these raw veggies for them to taste as great as you expect! You can even learn how to make delicious veggie burgers from scratch, too.

Looking for more information on the vegan way of life? Be sure to read our entire blog web page for tons of detailed articles written by experts to get you started on your journey to discovering the power of veganism today.

About the author

Julia Ott
Hi! I'm Julia and I'm a junior developer, vegan recipe inventor, furniture collector and mum to a little boy. I've been a vegetarian for 20 years, and a vegan for 3. I spend all of my spare time visiting farmers markets, searching for antiques at flea markets and cooking up a vegan storm in the kitchen! I co-founded Vegan.io to make the world a better place.

Want to try a vegan diet?

We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.

GET YOUR MEAL PLAN!