15 of the Healthiest Vegetables

Want to greatly reduce your risk of a whole host of diseases? Broccoli is rich in vitamin C, vitamin A and vitamin K. Experts have said that this nutrient-rich vegetable may also help lower the risk of some cancers.

Grow broccoli, as a fall and spring vegetable that does best in a sunny site, in well-drained soil.

Beets are full of fiber, nitrates and other healthy nutrients like folate, manganese, potassium, iron and vitamin C.

Like potatoes, okra and carrots, beets need moderate amounts of fertilizer to do well. Start by planting them in loose, well-drained soil that’s been enriched with compost, and mix fertilizer in the planting holes or rows.

Heralded as a superfood, kale is packed with vitamins and minerals including iron, vitamin A, K and C and beta-carotene. This dark, leafy green, sometimes referred to as "the queen of greens" is also low in calories, high in fiber and antioxidants.

Better still, frost actually enhances the taste of this cool weather crop.

Orange-fleshed sweet potatoes are a great source of beta carotene and are also rich in fiber, vitamin C and potassium.

Swap out your Idaho spud for a delicious sweet potato, naturally sweet and great topped with some vanilla yogurt and nuts.

Take a cue from Popeye and be strong to the finish when you eat your spinach. Easy to grow, spinach can aid in preventing age-related macular degeneration and can keep artery walls free of cholesterol which can help in the prevention of heart attacks. It's also rich in vitamins A, C and K.

Rich in beta carotene, carrots are cool-weather garden favorites. Carrots are also a vitamin powerhouse and come in a variety of hues beyond orange including purple, yellow and white.

Best when not overcooked, Brussels sprouts — which are in the cruciferous family along with broccoli, cauliflower and kale — are loaded with nutritional value including vitamins C and K and folate, calcium, iron and potassium. Brussels sprouts provide nutritional support for the detoxification and anti-inflammatory functions of the body, which may aid in fighting cancer. This powerhouse veg may also play a role in fighting heart disease, diabetes, high blood pressure and high cholesterol. In addition, the carotenoids found in Brussels sprouts have a positive effect on vision.

This hardy, slow-growing cool weather crop does well in even freezing temperatures.

Though we have learned to associate brightly colored or dark green vegetables with greater health benefits, the pale cauliflower is surprisingly good for you. High in vitamin C and manganese — two powerful antioxidants — cauliflower has been linked to possible cancer prevention especially of bladder, colon, breast, prostate and ovarian cancers.

A relative of the onion, garlic is a fall crop that contains phytochemicals which may help in reducing high blood pressure, lowering cancer rates and fighting infection.

Avocados are full of heart-protective properties and taste incredible to boot but these subtropical trees tend to do best in garden zones below 8.

Avocados are also loaded with fiber, folate, a variety of B vitamins as well as vitamins E and K. Avocados contain healthy unsaturated "good" fats and antioxidants that some say can help prevent age-related macular degeneration, strengthen bones, fight inflammation and lower cholesterol, along with a host of other benefits.

Packed with the antioxidant lycophene, tomatoes may help protect against breast cancer and heart disease. Better still, they are adaptable to any number of forms from sauces to salads and they are relatively easy to grow.

A real superfood, blueberries are packed with antioxidants and may help with memory loss and reduce eye strain, among many other benefits. Better yet, as they ripen in your garden you can easily add a handful or a few — depending upon your yield — to a bowl of cereal or to a smoothie.

Rich in potassium and calcium, figs grow quickly in the garden and you don't need another variety for pollination (make sure you are buying a self-pollinating cultivar). Fig trees can also be easily grown in containers, making them ideal for gardens with limited space.

Be aware that figs are a high-sugar fruit, so if weight loss is a goal, too many of these can derail your plans.

A member of the Brassica family of vegetables (which includes Brussels sprouts, cauliflower and broccoli), cabbage is packed with health benefits from a combination of vitamins C, B and K and has been found to perhaps have cholesterol-lowering and cancer-prevention benefits too. It is a roughage. and therefore great for aiding in digestion. Fermented into sauerkraut, cabbage is a powerful source of probiotics.

Beyond the usual coleslaw and corn beef and cabbage on St. Patrick's Day, cabbage can be cooked or incorporated into salads. Filling and full of nutrients with very few calories, some have added cabbage to their healthy weight loss diet.