January - June: onions, potatoes, asparagus, greens, lettuce, peas, radishes, spinach and turnips. July- August: beans, beets, broccoli, carrots, cauliflower, cucumbers, zucchini, summer squash and corn.
Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.
Carrots are especially high in beta carotene, which your body converts into vitamin A. Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colorectal cancer.
Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.
Garlic has been used as a medicinal plant for millennia Its main active compound is allicin, which has been shown to aid blood sugar and heart health
Garlic powder supplementation also led to improvements in insulin resistance, a condition that may contribute to type 2 diabetes (14Trusted Source).
Studies show that garlic may help lower triglyceride and cholesterol levels. Some studies suggest that garlic may help decrease blood sugar levels and help prevent cancer, but more research is needed.
Like broccoli, Brussels sprouts are a cruciferous vegetable, and they contain the same beneficial plant compounds. Brussels sprouts also boast kaempferol, an antioxidant that may be particularly effective in preventing cell damage. Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease. They’re rich in fiber and many other essential nutrients.
Like other leafy greens, kale is renowned for its nutrient density and antioxidant content. Kale is high in vitamins A, C, and K, as well as antioxidants. Studies show that kale may support healthy blood sugar and cholesterol levels.
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. Green peas are high in fiber, which supports digestive health. They also contain plant compounds called saponins, which may have anticancer effects.
Swiss chard is low in calories but high in many essential vitamins and minerals.
Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.
Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.
Asparagus is rich in several vitamins and minerals and is an excellent addition to any diet. Asparagus is especially high in folate, which may help prevent neural tube irregularities during pregnancy. One animal study also showed that this veggie may reduce oxidative stress and prevent liver and kidney damage.
Red cabbage is another cruciferous vegetable brimming with antioxidants and beneficial properties. Red cabbage is high in fiber, vitamin C, and anthocyanins. Some animal studies suggest that it may help decrease LDL (bad) cholesterol levels, decrease weight gain, and reduce oxidative stress.
Sweet potatoes stand out for their vibrant orange color, sweetness, and impressive health benefits. Sweet potatoes are high in beta carotene, which may decrease your risk of lung cancer. They may also help regulate blood sugar and cholesterol levels.
Collard greens are high in calcium, which plays a role in many aspects of health. Eathing this leafy green and other nutrient-dense veggies frequently is associated with a reduced risk of glaucoma and certain types of cancer.
Cauliflower is known for both its versatility and its stellar nutrient profile
Cauliflower is rich in several anticancer compounds and serves as a great low carb, low calorie alternative to rice, potatoes, and flour.
The bottom line
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.