Marnie's Monday Health Tips

Top 6 healthiest vegetables you must have on your plate everyday.

Here are the Top 6 vegetables you should have on your plate everyday. All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

#1 Spinach

Spinach is a leafy green vegetable. It is also a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only 7 calories. It also provides the following nutrients:

  • an adult’s full daily requirements for vitamin K

  • high amounts of vitamin A

  • vitamin C

  • magnesium

  • folate

  • iron

  • calcium

  • antioxidants

Vitamin K is essential for a healthy body, and especially so for strong bones. It improves how well the body absorbs calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a good level of magnesium for muscle and nerve function.

It is also rich in antioxidants. Research reports that spinach leaves may lower blood pressure and benefit heart health.

#2 Sweet potatoes

Sweet potatoes are root vegetables that provide 103 calories and 0.17 grams of fat per medium potato, when it is baked with its skin.

Each potato also contains:

  • much more than an adult’s daily requirement of vitamin A

  • 25 percent of their vitamin C and B-6 requirements

  • 12 percent of their potassium needs

  • beta-carotene, which may improve eye health and fight cancer

Sweet potatoes may benefit people with diabetes. This is because they are low on the glycemic index scale and high in fiber, so they may help regulate blood sugar.

#3 Beetroot

One cup of beets contains 58 calories, along with:

  • 442 milligrams of potassium

  • 148 micrograms of folate

Beets and beetroot juice are great for improving heart health.

This vegetable is high in heart-healthy nitrates. A small-scale 2012 study reports that drinking 500 grams of beetroot juice significantly lowered blood pressure in healthy people.

These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for diabetes-related nerve problems, called diabetic neuropathy.

#4 Carrots

Each cup of chopped carrots contains 52 calories and over four times an adult’s daily recommended intake of vitamin A in the form of beta-carotene.

Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.

Certain nutrients in carrots may also have cancer-fighting properties. A 2011 study reports that carrot juice extract may kill or inhibit the growth of leukemia cells.

#5 Butternut

Butternut squash is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor.

Though commonly thought of as a vegetable, butternut squash is technically a fruit.

It has many culinary uses and makes a great addition to many sweet and savory recipes.

Butternut squash is not only tasty but also packs a punch of vitamins, minerals, fiber, and antioxidants.

One cup (205 grams) of cooked butternut squash provides (1Trusted Source):

  • Calories: 82

  • Carbs: 22 grams

  • Protein: 2 grams

  • Fiber: 7 grams

  • Vitamin A: 457% of the Reference Daily Intake (RDI)

  • Vitamin C: 52% of the RDI

  • Vitamin E: 13% of the RDI

  • Thiamine (B1): 10% of the RDI

  • Niacin (B3): 10% of the RDI

  • Pyridoxine (B6): 13% of the RDI

  • Folate (B9): 10% of the RDI

  • Magnesium: 15% of the RDI

  • Potassium: 17% of the RDI

  • Manganese: 18% of the RDI

As you can see, butternut squash is low in calories but loaded with important nutrients.

Aside from the vitamins and minerals listed above, it’s also a good source of calcium, iron, phosphorus, and copper.

#6 pumpkin

Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family.

It’s native to North America and particularly popular around Thanksgiving and Halloween (1Trusted Source).

In the US, pumpkin typically refers to Cucurbita pepo, an orange type of winter squash. In other regions, such as Australia, pumpkin may refer to any type of winter squash.

While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, it’s nutritionally more similar to vegetables than fruits.

Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits.

Pumpkin has an impressive nutrient profile.

One cup of cooked pumpkin (245 grams) contains (2):

  • Calories: 49

  • Fat: 0.2 grams

  • Protein: 2 grams

  • Carbs: 12 grams

  • Fiber: 3 grams

  • Vitamin A: 245% of the Reference Daily Intake (RDI)

  • Vitamin C: 19% of the RDI

  • Potassium: 16% of the RDI

  • Copper: 11% of the RDI

  • Manganese: 11% of the RDI

  • Vitamin B2: 11% of the RDI

  • Vitamin E: 10% of the RDI

  • Iron: 8% of the RDI

  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water (2).

It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.

Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.

Try and include these vegetables into your daily meals and see the amazing benefits...

Credit to:




Mon - Fri: 9am - 6pm   ​​
Saturday: 9am - 6pm
Sunday: Closed


Clubhouse, Fourways Golf park, Roos Street, Fourways

Tel: 079 323 0689 // 076 157 9153

© 2023 by The Health Chef


  • Black Facebook Icon
  • Black Instagram Icon