Vegatables – Andreas

Rank	Vegetable	Top Health Benefits	Key Nutrients	Notable Considerations
1	Watercress	Anti-inflammatory, kidney support	Vitamin C, A, K	Very low calorie
2	Chinese Cabbage	Immune support, digestion	Vitamin C, K	Great in stir-fries
3	Chard	Blood sugar control, bone health	Vitamin K, A, Magnesium	Contains oxalates
4	Beet Greens	Blood flow, antioxidant support	Vitamin A, K, Folate	Often discarded — eat them!
5	Spinach	Iron boost, eye health	Vitamin A, C, K, Folate	Oxalates may inhibit iron absorption
6	Chicory	Gut health, liver support	Vitamin A, C, Fiber	Bitter taste when raw
7	Leaf Lettuce	Hydration, weight loss	Vitamin A, K	Low in calories
8	Parsley	Blood detox, kidney support	Vitamin C, K, Iron	High in oxalates
9	Romaine Lettuce	Heart health, hydration	Vitamin A, K	Great raw or grilled
10	Collard Greens	Bone strength, cancer prevention	Vitamin K, C, Calcium	Best cooked to reduce bitterness
11	Turnip Greens	Detox, immune support	Vitamin C, K	Often overlooked
12	Mustard Greens	Anti-inflammatory, digestion	Vitamin A, K, C	Spicy flavor
13	Endive	Digestive aid, liver support	Vitamin K, Folate	Great in salads
14	Chives	Antibacterial, heart health	Vitamin K, C	Use as garnish
15	Kale	Immune boost, detox	Vitamin A, K, C	Can be tough raw
16	Dandelion Greens	Liver detox, digestion	Vitamin A, C, K	Strong bitter taste
17	Red Bell Pepper	Immunity, skin health	Vitamin C, A	Sweet and crunchy
18	Arugula	Bone health, cancer prevention	Vitamin K, Folate	Peppery flavor
19	Broccoli	Anti-cancer, digestion	Vitamin C, K, Fiber	Best lightly steamed
20	Pumpkin	Eye health, immunity	Vitamin A, C	Great roasted or pureed
21	Brussels Sprouts	Heart health, detox	Vitamin K, C	Can cause gas
22	Scallions	Antioxidant, bone health	Vitamin K, C	Use raw or cooked
23	Kohlrabi	Digestive health, immunity	Vitamin C, Fiber	Crunchy texture
24	Cauliflower	Anti-inflammatory, brain health	Vitamin C, K	Versatile substitute
25	Cabbage	Gut health, cancer prevention	Vitamin C, K	Ferments well
26	Carrots	Vision, skin health	Vitamin A, K	High in beta-carotene
27	Tomatoes	Heart health, skin protection	Vitamin C, Lycopene	Technically a fruit
28	Iceberg Lettuce	Hydration, low calorie	Vitamin A, K	Least nutrient-dense
29	Radish	Detox, liver support	Vitamin C, Potassium	Spicy crunch
30	Winter Squash	Energy, immunity	Vitamin A, C	Great roasted
31	Turnip	Immune support, digestion	Vitamin C, Fiber	Root and greens edible
32	Sweet Potato	Energy, skin health	Vitamin A, C, Fiber	High in carbs
33	Leek	Heart health, digestion	Vitamin K, Manganese	Use in soups
34	Beets	Blood pressure, stamina	Folate, Iron	High in sugar
35	Onions	Anti-inflammatory, heart health	Vitamin C, B6	May cause tears
36	Garlic	Immune boost, cholesterol	Vitamin B6, Manganese	Strong odor
37	Celery	Hydration, blood pressure	Vitamin K, Potassium	Low calorie
38	Zucchini	Blood sugar control	Vitamin B6, C	Great grilled or spiralized
39	Eggplant	Heart health, brain function	Fiber, Antioxidants	Contains nasunin (brain-protective)
40	Green Beans	Bone health, digestion	Vitamin C, A, Fiber	Best steamed or sautéed
41	Peas	Muscle support, energy	Vitamin K, Protein	High in plant protein
42	Cucumber	Hydration, skin health	Vitamin K, Magnesium	Mostly water
43	White Cabbage	Gut health, immunity	Vitamin C, K	Great for slaws
44	Red Cabbage	Anti-inflammatory, heart health	Vitamin C, Antioxidants	Rich in anthocyanins
45	Okra	Blood sugar regulation	Vitamin C, K, Fiber	Sticky texture when cooked
46	Asparagus	Brain health, detox	Vitamin K, Folate	Natural diuretic
47	Artichoke	Liver support, digestion	Fiber, Antioxidants	Best steamed or grilled
48	Fennel	Digestive aid, hormone balance	Vitamin C, Potassium	Licorice-like flavor
49	Shallots	Antibacterial, heart health	Vitamin B6, Manganese	Milder than onions
50	Black Radish	Liver detox, immune boost	Vitamin C, Antioxidants	Strong flavor, great in juices

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