People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups. Kale is a very popular leafy green vegetable with several health benefits.

It provides 7. Kale may benefit people with high cholesterol. One study found that 8 weeks of treatment with kale juice powder increased HDL good cholesterol and decreased LDL bad cholesterol.

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications. People use baby kale in pasta dishes, salads, and sandwiches.

A person may also enjoy kale chips or juice. Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables. According to the National Cancer Institute , animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed. Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads.

For more science-backed resources on nutrition, visit our dedicated hub. Peas are a sweet, starchy vegetable. They contain calories per cooked cup, and they are rich in:. Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets.

Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer.

It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy a refreshing pea and mint soup.

Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides calories and 0. Sweet potatoes may be a good option for people with diabetes. This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood sugar.

Eaten in appropriate portions, sweet potatoes are nutritious and may help keep blood sugars in target range. For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu.

One cup of raw beets contains:. Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. These vegetables may also benefit people with diabetes.

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

Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches. Each cup of chopped carrots contains 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 review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.

Carrots are extremely versatile. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus. Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics.

Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health. According to the National Center for Complementary and Integrative Health , probiotics may help with symptoms of irritable bowel syndrome.

They may also prevent infection- or antibiotic-induced diarrhea. Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:. Tomatoes contain lycopene, a powerful antioxidant.

Research suggests that lycopene may help prevent prostate cancer , and the beta carotene in tomatoes also helps combat cancer. Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. People have long used garlic in cooking and medicine.

Each garlic clove contains just 4. However, garlic is a natural antibiotic. Peas are a starchy vegetable , which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, just 1 cup g contains 9 g of fiber, 9 g of protein, and vitamins A, C, and K, as well as riboflavin, thiamine , niacin, and folate. Moreover, they are rich in saponins, a group of plant compounds that may help reduce tumor growth and cause cancer cell death.

One cup 36 g of Swiss chard contains just 7 calories but nearly 1 g of fiber, 1 g of protein, and lots of manganese, magnesium , and vitamins A, C, and K. Though more studies are needed, research has found these compounds may be anti-inflammatory and help reduce the chance of various chronic diseases.

Beets are a vibrant, versatile root vegetable that packs fiber, folate, and manganese into each serving with very few calories. This may help reduce blood pressure and lower the chance of developing heart disease.

Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy. One animal study also suggests that asparagus extract protects against liver and kidney damage by reducing oxidative stress.

In one animal study , red cabbage extract reversed oxidative stress in rats with high cholesterol levels. Similarly, in another study of mice fed a high fat diet, red cabbage microgreens significantly lowered levels of LDL bad cholesterol and decreased weight gain.

One medium sweet potato contains about 4 g of fiber, 2 g of protein, and a good amount of potassium, manganese, and vitamins B6 and C. According to a review of in vitro and animal 23 studies , sweet potatoes may be particularly effective for regulating blood sugar and cholesterol levels.

However, human studies are needed. In fact, collard greens are one of the best plant sources of calcium. which is a mineral that plays a key role in muscle function, nerve transmission, hormone production, and bone health.

Some research links an increased intake of specific vegetables, including collard greens, to a lower chance of developing glaucoma, an eye condition that can lead to blindness Cauliflower is known for both its versatility and its stellar nutrient profile.

Just 1 cup g cooked packs 3 g of fiber, 3 g of protein, and a variety of other important nutrients, including folate and vitamins C and K. Cauliflower is also often used as a low carb alternative and may help support weight loss. Not only are most vegetables brimming with antioxidants and an array of essential vitamins and minerals, but many also offer health-promoting properties.

Although the veggies listed above are great nutrient-dense options to add to your diet, many others are loaded with nutrients as well. For the best health outcomes, try to consume a variety of vegetables to take advantage of their unique health benefits. Be sure to include them as part of a balanced diet.

Try this today: Smoothies , wraps, and sandwiches are all easy ways to squeeze more vegetables into your daily diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet.

From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Here are 13 of…. Jicama is packed with nutrients and may provide various health benefits, including improved digestion, weight loss and a reduced risk of disease.

Broccoli is a popular vegetable that is high in many nutrients, including fiber and vitamin C. Broccoli may lower the risk of cancer and heart disease.

New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in…. While there are some antioxidants made by the body, most of them must come from a healthy diet that includes antioxidant-rich foods. Free radicals are made by the body as a normal part of metabolism, and also in response to pollutants, toxins, cigarette smoke, alcohol intake, sun exposure, intense prolonged exercise, too much or too little oxygen in the body, excessive intake of antioxidants, or antioxidant deficiency.

The goal is to maintain a healthy balance of both free radicals and antioxidants. When free radicals outnumber antioxidants, it can lead to oxidative stress.

While free radicals have a limited lifespan of a fraction of a second, they can damage or mutate cells, break down tissues, accelerate aging, overload the immune system, and damage DNA.

A prolonged state of oxidative stress could potentially lead to serious challenges. Antioxidants are highly effective at neutralizing free radicals.

There is not one specific compound that constitutes an antioxidant; rather, they are found in the foods that we eat and in numerous vitamins, minerals, and polyphenols. Fortunately, there are plenty of ways to easily up the antioxidants and make them taste good too.

Vitamin C is a popular vitamin that can be found in most citrus fruits, strawberries, avocados , Bell peppers, tomatoes, potatoes with skin , broccoli, Brussel sprouts, and cantaloupe. It is also available in supplement form. Vitamin E is a fat-soluble vitamin that can be found in spinach, broccoli, kiwifruit, peanuts, almonds, hazelnuts, tomatoes, sunflower seeds, wheat germ, beet greens, collard greens, soybeans, and many fortified breakfast cereals.

Vitamin E deficiency is rare. Carotenoids are among the strongest of all of the antioxidants. Beta carotene can be found in the orange, yellow, and green leafy fruits and vegetables. Selenium is a trace mineral that works as an antioxidant in the body.

It is synergistic with vitamin E, meaning that the two work better together than separately. According to this study, it can be used to boost glutathione levels.

One of the richest sources of selenium is Brazil nuts. Selenium is also found in shellfish, meats, eggs, mushrooms, asparagus, and spinach. Anthocyanins are a group of deep blue, red, and purple pigments found in plants. Being flavonoids, they have strong antioxidant properties.

They can be found in dark plums, grapes, wine, red cabbage, red onions, cherries, purple cauliflower, and the skin of purple eggplant. There are more than 8, polyphenols and they are all powerful antioxidants that are believed to have other health benefits.

There is research that has shown that antioxidants may be beneficial for improving your heart health while managing oxidative stress. The antioxidants you get from eating a healthy diet with plenty of fruit, vegetables, whole grains, beans, legumes, and nuts are also a big part of a heart-healthy lifestyle.

Regular exercise is also key to heart health. This report contends that antioxidants have a significant positive impact on the immune system. A healthy diet packed with nutrient-dense foods like fresh fruits and vegetables, nuts, seeds, lean meats, and fish will provide your body with an array of beneficial antioxidants.

When traditionally ripened to red and dried, this pepper is known as an 'Ancho'; it is also used green, as a 'Poblano', for making chiles rellenos. The thick-walled, mildly hot fruit have a rich, mellow flavor. The name Poblano comes from the valley of Puebla, south of Mexico City, where the peppers were first cultivated.

This pepper produces continuously through the summer in climates with warm days and cool nights. This is a big plant, so give it the space it needs when planting: Set it at least 3 to 4 feet from other plants.

Yellow, thick-walled, sweet fruits add appetizing color and vitamins to fresh salads, and are superb for stuffing as well as fresh use. Plants can get quite large, so be prepared to support them, especially when carrying lots of fruit.

Ripens green to yellow. For years gardeners wanted a large, beefsteak-type tomato that was delicious, early to bear, and highly disease resistant. Finally in those wishes came true with Big Beef. The large fruit has old-time tomato flavor and the vines are resistant to many of the problems that can discourage gardeners.

The fruit is borne on vigorous, indeterminate vines from summer until frost. Compared to other beefsteak types, Big Beef is early and will set fruit reliably even in cool, wet weather. We harvest dozens of tomatoes from each plant in our Alabama test garden, where the harvest season lasts two full months and the growing conditions are very good.

It grows well throughout the country, earning it an All America Selections designation in ; it has since grown to be a national favorite. Vines grow long, so give the plant the support of a tall cage or stake. Resistant to verticillium wilt V , fusarium wilt F races 1 and 2, nematodes N , and alternaria stem canker ASC , gray leaf spot St , and tobacco mosaic virus TMV.

For gardeners who enjoy plant history and interesting facts, Colen Wyatt, the breeder of this variety, was one of the most successful home garden vegetable plant breeders in the last half of the 20th century.

He also bred Celebrity and Husky Gold tomatoes, which are both also AAS Winners. Named for its banana-like shape, this variety bears sweet, mild banana peppers that mature from yellow, to orange, and then to crimson red.

Plants fruit prolifically, easily producing up to 25 to 30 pods per plant. Banana peppers are great for frying and pickling, and are an excellent choice for making pepper rings for sandwiches. Great for containers. This is the classic romaine. Its compact, dark green rosette of tall, upright leaves is slightly curly with white hearts and has a crisp, sweet flavor.

Slow to bolt. Grows best in full sun, but will tolerate partial shade and even appreciates it in spring in hot climates. A favorite of all thymes, lemon thyme is great in the garden and the kitchen. Easy to grow. Although it looks like German thyme or English thyme , it definitely tastes and smells like lemon.

Use lemon thyme in any recipe that calls for lemon, including marinades. Lemon thyme grows vigorously, so you can trim back to keep neat and compact and enjoy the trimmings!

The glossy green foliage is easily sheared into a tiny hedge if you are looking to create a traditional knot garden. Evergreen in zones 8 and 9. This is a really pretty thyme that our customers brag about for its vigor and size. Lemon thyme looks great in a pot.

Celebrity vines bear clusters of medium-large tomatoes that are prized for their flavor. This is a great, all-round, dependable choice for your "basic" tomato needs -- sandwiches, slicing, snacks, and bruschetta.

Gardeners love that the plants are quite resistant to disease, too. The large, meaty fruit with exceptional flavor are borne on dependable, strong vines that benefit from the support of a cage or stake to keep them upright, especially when loaded with fruit.

Celebrity is sometimes considered a semi-determinate tomato plant, because it grows to a certain height 3 to 4 feet but continues to produce fruit all season until frost.

Resistant to verticillium wilt V , fusarium wilt races 1 and 2 F , nematodes, and tobacco mosaic virus T. Thyme is an easy and practical herb to grow. Highly aromatic, it enhances meat dishes, eggs, cheeses, soups, and sauces, and it is a primary component of both Bouquet Garni and Herbes de Provence.

Use it to elevate the flavor of good ole' beef stew, too. This tiny-leaved thyme is among the most aromatic, more so than larger-leafed varieties. You may also hear it called winter thyme, because it is one of the most cold hardy of all the different thymes.

The leaves are evergreen to semi-evergreen, depending on the how far North it is growing. In the warm, humid climates of zones 9 and 10 it may suffer in the summer; in zone 10 it is best to lower your expectations and just consider it a cool season annual.

Thyme is well suited for containers because of its size and the fact that it demands perfect drainage. Give it excellent drainage in a pot and good air circulation. Because it is low-growing and has thin stems and a wiry habit, don't crowd it because vigorous neighboring plants might choke it out.

Upright-growing rosemary is a good companion. Easy to grow, chives pack a lot of flavor for their compact size. The plants form neat grass-like clumps of tubular leaves that contribute an onion flavor to salads, creamy soups, potatoes, egg dishes, and others.

A wonderful addition to an herb garden. Great for containers, and also makes a neat border. Enjoy the light purple blooms in the spring--they are edible, too. Frost tolerant. This everbearing strawberry produces high yields of large, very sweet fruit from late spring through fall. Large, soft, deliciously sweet fruit ideal for jam, preserves, fresh eating, or desserts.

Plants are cold-hardy and send out long runners. Plant so that crown is just above soil level. Savor classic Italian cuisine with the flavorful leaves of this oregano.

An easy-growing plant for the garden or container, Italian oregano hails from the Mediterranean region. That means it thrives with lower humidity and well-drained soil. In the garden, use this oregano as an edging plant.

Plants spread when happy, rooting along the stems. Harvest leaves or stems anytime during the growing season.

Flavor is most intense just before plants flower. Trim plants often to keep flower formation at bay. Gardeners add the uniquely flavored leaves of common garden sage, an herbaceous perennial, to sauces, stuffings, poultry, pork, and sausage. It provides a lovely fragrance and flavor to a dish, especially when leaves are sautéed before adding.

It is a good fall and winter plant in hot climates. Needs good drainage. Fruits ripen from green to bright red, and have thin, wrinkled skins. This is a slow growing plant, but it can sometimes reach up to 4 feet tall. Goggles are a good idea, too.

Remember, a very little goes an extremely long way with this pepper. Some Bonnie Plants varieties may not be available at your local stores, as we select and sell varieties best suited to the growing conditions in each region.

This old-fashioned beefsteak has large, sweet fruits that are lower in acid and quite meaty, making them perfect for slicing. The indeterminate vines will grow tall and bear fruit all summer long, so be sure to stake strongly or cage. One slice makes a great sandwich filling! Many herbs are easy to grow, and this is definitely true for peppermint.

Square stems tend to run rampantly over — and under — soil. In small garden spaces, it's best to tuck peppermint into a pot to curtail its wandering ways. Peppermint thrives alongside water gardens or in damp spots in the yard, but will also survive in drier soil.

Lushest growth occurs in moist soil in partial shade. Crush fresh leaves into water for a refreshing beverage, or add to iced tea. You can also dry leaves for flavoring dishes or beverages and making desserts like meringues, cookies, or cakes.

Pick leaves frequently. Plants open lavender blooms in late summer. Tolerates light frost. Plants produce pretty, prolific harvests in warm weather—keep them well-watered and harvest often. Pick the fruit before the glossy, dark skin begins to fade.

Grows beautifully in garden beds or containers. Add a cage to your eggplant to help support stems when heavy with fruit. Place in full sun, and feed regularly. Matures in 80 days. This variety is a vigorous bearer of hot, pungent, candle-shaped fruits that mature from green to bright red.

Plants do well in most climates and are especially well adapted to hot, humid areas. This pepper is growing in popularity for pickling and salsa, and is the pepper of choice for making pico de gallo. Pretty, productive, and delicious—Ichiban-type Japanese eggplant meets all of your garden goals!

The slim, inch-long, deep purple fruit tastes sweet and mild, making it a perfect choice for grilling and roasting.

Chefs love creating culinary treats with this beauty, so imagine how scrumptious your meals will taste when you harvest this lovely homegrown, thin-skinned eggplant just hours before dinner. A hybrid variety, it prefers warm weather but grows well in cooler climates, too, with harvests lasting into fall.

Matures in 50 to 60 days. The name, Big Boy, is easy to remember and so is the flavor. This is a big, sandwich-type slicer with smooth, bright red fruit and a flavor that everybody likes. It bears heavily in mid-season, yet the indeterminate vines continue fruiting though not as heavily until frost.

Plants in our Alabama test garden, where conditions are excellent, have yielded tomatoes each through a week harvest season. Long vines need staking, or grow the plant in a tall cage. Resistant to cracking. Developed by Cornell University, this heat-tolerant, Bibb-type lettuce has quickly become a favorite since earning All America status in Its rich green leaves, sometimes tinged with red, form a beautiful rosette in the garden that holds well under stress and has good bolt resistance.

A good source of vitamin A and phytonutrients. This variety of dark green spinach has been a standout in many regions, including the North. It is slow to bolt and suitable for spring, summer, and fall planting. The full, upright plants produce high yields of large, triangular leaves that are rich in the phytonutrient lutein.

Both frost and heat tolerant. Enjoy oregano aroma and flavor on pizza, in egg dishes, and in tomato sauces. Native to the Mediterranean region, this plant prefers climates with lower humidity, so keep the foliage and roots away from too much moisture.

Give it good air circulation. For that reason, it is perfectly suited for a container. In the ground it makes a ground-cover-like mat. Harvest anytime, but especially as the stems begin to get tall and are getting ready to flower -- that is when the leaves are the most flavorful.

Cut it back several times during the growing season to harvest the leaves from the stems. Spearmint has strong flavor and fragrance that is released with simple bruising.

It's the best mint variety for hot and cold drinks. Toss bruised leaves into ice water for a refreshing summer drink or add to iced tea. Spearmint is favored for flavoring beverages such as mojito.

Also know as Yerba Buena. Spreading plant is great for containers. English thyme is a low-growing plant with fragrant leaves. This herb goes well with just about everything.

Add it fresh or dried to blended herb mixtures, or use in soups, sauces, beans, meat dishes, and more. Light: Full sun. Fruit size: 5 to 6 inches. Matures: 70 to 75 days. Plant spacing: 12 to 18 inches apart. Plant size: 18 to 24 inches tall. Scoville heat units: 30, to 50, hot. This very hot pepper is the prime ingredient in Cayenne pepper, which is made when the dried peppers are ground into powder.

This is also the favored spice of Creole and Cajun cuisine used to give gumbo and crayfish dishes their punch. Thin-walled, skinny, wrinkled fruits are 5 to 6 Inches long and very hot. However, they will not be hot when small. Wait until they get at least 5 or 6 Inches long to pick hot ones.

They can be substituted for most dishes calling for Serrano, Jalapeno, or Habanero peppers. Easy to grow and tolerant of hot, humid weather, Cayenne will produce peppers all summer.

These skinny peppers are also called chili or finger peppers. A citrus-scented geranium, this is a great patio plant, especially in containers. Be careful not to over-fertilize because too much nitrogen can reduce the fragrance of the leaves. Although the oil from crushed leaves may have some ability to discourage mosquitoes, the plants alone are grown more for their refreshing scent than as a mosquito repellent.

Place citronella near a gate or path where you brush against the leaves as you walk by, or in a pot where children can rub the leaves to enjoy their fragrance. Plants are vigorous growers and drought tolerant.

Be sure to move indoors before frost. Your favorite feline will purr-fectly adore fresh catnip. Add it to your garden bed or plant it in a container for inside kitties, and watch them go wild! A member of the mint family, catnip creates a comical response in most cats, with lots of purring, rubbing, and rolling on the plant.

This easy-to-grow, hardy herb produces pretty clusters of white flowers with purple dots in the summer, adding beauty to your garden. And, if your feline friend will share, catnip leaves make a lovely tea for humans.

Dry the leaves to create homemade cat toys stuffed with catnip for more cat antics! Plant in full sun to part shade. Perennial zones 4 to Need a little help relaxing? Add chamomile to the garden, and brew a cup of homegrown, soothing chamomile tea to unwind before bed.

While best known for use in tea, the pretty, edible flowers also add a slightly sweet flavor to dishes, desserts, and drinks. Chamomile looks lovely and makes a great companion plant in vegetable gardens, attracting beneficial insects, like pollinators and predatory insects that feed on pests, to boost harvests and keep veggies healthy.

Enjoy the large shows of pretty, petite, daisy-like flowers—they look great in bouquets, too. Plant in full sun to partial shade. Matures in 60 to 65 days. Well adapted to warm weather, these plants form smooth, dark green heads on medium-sized stems with few side shoots.

Heads offer classic flavor and all the vitamins and protein broccoli is known for. Water plants consistently for best yields, especially as temperatures climb. Lemon balm, a member of the mint family, is a lovely mild herb named for the lemony scent of its leaves.

Originally grown in South Europe, lemon balm is often used in combination with other herbs and is frequently found in poultry and fish dishes, desserts, and teas. It also makes a nicely scented sachet.

Plant one at the edge of a gate so that when the gate opens and closes the lemony scent fill the air. Like other types of mint, it likes to spread, so a container is a great choice. Read More. Do you know which of your favorites need it?

Eating a rainbow of fruits and veggies offers a wide range of health benefits, and growing a garden full of colorful vegetables, fruits, and herbs offers the perfect way to bring them right to your plate.

Discover the many ways you can grow food on your deck in containers, including window boxes, hanging baskets,vertical growing, upcycled containers, and more. Skip the sweets and give your green-thumb Valentine what he or she really wants by downloading and printing this nifty IOU—the perfect gift for gardeners.

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Taxes and shipping calculated at checkout. Secure Checkout. Decrease quantity for Increase quantity for. Get an Antioxidant Boost from Your Garden! Kale Heralded as a super food, kale is one of the most nutritious greens—and one of the easiest to grow in your garden.

Strawberries Not only are they delicious, but super sweet strawberries pack a punch against free radicals. Spinach Your parents were right: Eat your spinach! Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer.

Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed.

Learn about the health benefits of goji berries. Raspberries are a great source of dietary fiber, vitamin C, and manganese. A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers.

Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed.

Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers.

That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.

Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth. That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed.

Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. These give beets their reddish color and have been linked to health benefits.

For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract. Learn more about the health benefits of beats.

Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach.

Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants. Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions.

Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra.

That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions.

Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

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