For a quick read: Spinach, Kale, Swiss Chard, Bok Choy, Arugula, Collard Greens, Watercress, Broccoli, Cauliflower, Cabbage, Brussels Sprouts, Kohlrabi, Zucchini, Cucumber, Bell Peppers, Tomatoes, Snap Peas, Eggplant, Mushrooms, Summer Squash, Okra, Green Beans, Asparagus, Celery, Radishes, Jicama, Daikon Radish, Fennel, Carrots, Artichokes, Bamboo Shoots, Beetroot, and Leeks.
For a deep dive:
Leafy Greens (Daily Mineral Boost)
Mineral counts based on 1 cup, cooked (unless noted).
Spinach
Key Nutrients: Iron (6.4 mg), Calcium (245 mg), Magnesium, Folate.
Science-Backed Benefit: Rich in glycoglycerolipids, which research suggests can help protect the digestive tract lining.
Try This: Spinach & White Bean Curry or a Green Monster Smoothie.
Kale
Key Nutrients: Calcium (177 mg), Iron (1.2 mg), Vitamin K.
Science-Backed Benefit: Contains quercetin and kaempferol to support heart health and lower blood pressure.
Try This: Garlicky Kale Chips or a Massaged Kale & Pomegranate Salad.
Swiss Chard
Key Nutrients: Magnesium, Potassium, Iron (4.0 mg), Calcium (102 mg).
Science-Backed Benefit: Contains syringic acid, which may help stabilize blood sugar levels.
Try This: Sautéed Chard with Caramelized Onions or Rainbow Chard Lentil Soup.
Bok Choy
Key Nutrients: Calcium (158 mg), Iron (1.8 mg), Vitamin C.
Science-Backed Benefit: Provides selenium, crucial for thyroid function and immune response.
Try This: Sesame Ginger Bok Choy Stir-fry or Grilled Baby Bok Choy.
Arugula (2 cups raw)
Key Nutrients: Calcium (64 mg), Iron (0.3 mg), Vitamin K.
Science-Backed Benefit: High in dietary nitrates to improve muscle efficiency and oxygen uptake.
Try This: Arugula & Walnut Pesto or a Peppery Arugula & Apple Salad.
Collard Greens
Key Nutrients: Calcium (268 mg), Iron (2.2 mg), Fiber.
Science-Backed Benefit: Exceptional at bile acid binding, which helps lower LDL cholesterol.
Try This: Rainbow Veggie Collard Wraps or Southern-Style Vegan Collards.
Watercress (1 cup raw)
Key Nutrients: Vitamin C, Calcium (40 mg), Iron (0.1 mg), Trace Iodine.
Science-Backed Benefit: Contains PEITC, a compound studied for its potential anti-cancer properties.
Try This: Watercress & Potato Leek Soup or Fresh Watercress Salad with Citrus.
Cruciferous Vegetables (Gut + Hormone Support)
Broccoli
Key Nutrients: Vitamin C, Calcium (62 mg), Iron (1.0 mg).
Science-Backed Benefit: A top source of sulforaphane, supporting liver detoxification enzymes.
Try This: Roasted Broccoli with Nutritional Yeast or Vegan Broccoli “Cheddar” Soup.
Cauliflower
Key Nutrients: Fiber, Vitamin C, Iron (0.4 mg), Calcium (20 mg).
Science-Backed Benefit: High in choline, vital for brain development and neurotransmitters.
Try This: Cauliflower Steaks with Chimichurri or Dessert: Chocolate Cauliflower Mousse.
Cabbage
Key Nutrients: Fiber, Vitamin C, Iron (0.4 mg), Calcium (30 mg).
Science-Backed Benefit: Contains glutamine, an amino acid that supports the repair of the gut barrier.
Try This: Red Cabbage & Apple Slaw or Homemade Probiotic Sauerkraut.
Brussels Sprouts
Key Nutrients: Fiber, Folate, Iron (1.9 mg), Calcium (56 mg).
Science-Backed Benefit: Rich in ALA omega-3 fatty acids, which support brain health.
Try This: Maple Balsamic Roasted Sprouts or Shaved Sprout Salad with Almonds.
Kohlrabi
Key Nutrients: Vitamin C, Fiber, Iron (0.5 mg), Calcium (35 mg).
Science-Backed Benefit: Boasts more Vitamin C per cup than an orange, aiding in collagen synthesis.
Try This: Kohlrabi “Fries” or a Crunchy Kohlrabi & Apple Slaw.
Fresh & Hydrating Vegetables
Zucchini
Key Nutrients: Potassium, Vitamin A, Iron (0.5 mg), Calcium (20 mg).
Science-Backed Benefit: High water content (95%) helps with cellular hydration and kidney function.
Try This: Zucchini Noodles (Zoodles) with Marinara or Dessert: Double Chocolate Zucchini Brownies.
Cucumber
Key Nutrients: Water, Vitamin K, Iron (0.3 mg), Calcium (17 mg).
Science-Backed Benefit: Contains cucurbitacins, plant compounds researched for anti-inflammatory effects.
Try This: Chilled Cucumber Gazpacho or Asian Smashed Cucumber Salad.
Bell Peppers
Key Nutrients: Vitamin C, Iron (0.6 mg), Calcium (10 mg).
Science-Backed Benefit: Provides capsanthin, which helps protect vascular tissues from oxidative stress.
Try This: Quinoa-Stuffed Bell Peppers or Roasted Red Pepper Hummus.
Tomatoes
Key Nutrients: Lycopene, Vitamin C, Iron (0.5 mg), Calcium (18 mg).
Science-Backed Benefit: Lycopene is more bioavailable when cooked and is linked to lower stroke risk.
Try This: Slow-Roasted Tomato Pasta or Hearty Lentil & Tomato Stew.
Snap Peas
Key Nutrients: Fiber, Vitamin C, Iron (2.1 mg), Calcium (43 mg).
Science-Backed Benefit: Balanced soluble and insoluble fiber maintains a steady “gastric emptying” rate.
Try This: Snap Pea & Mint Salad or Garlic & Ginger Snap Pea Stir-fry.
Hearty & Savory Vegetables
Eggplant
Key Nutrients: Fiber, Antioxidants, Iron (0.3 mg), Calcium (6 mg).
Science-Backed Benefit: Skin contains nasunin, which protects brain cell membranes from damage.
Try This: Baba Ganoush (Eggplant Dip) or Vegan Eggplant Ratatouille.
Mushrooms
Key Nutrients: B Vitamins, Selenium, Iron (2.7 mg), Calcium (6 mg).
Science-Backed Benefit: Only non-animal source of Vitamin D (when UV-exposed), essential for immune regulation.
Try This: Mushroom & Wild Rice Soup or Savory Mushroom Stroganoff.
Okra
Key Nutrients: Soluble Fiber, Magnesium, Iron (0.4 mg), Calcium (123 mg).
Science-Backed Benefit: Contains mucilage, which can bind to cholesterol and help excrete it.
Try This: Air-Fried Crispy Okra or Tomato & Okra Stew.
Green Beans
Key Nutrients: Fiber, Vitamin C, Iron (1.2 mg), Calcium (55 mg).
Science-Backed Benefit: Rich in silicon, a trace mineral essential for bone health and connective tissue.
Try This: Garlic & Lemon Green Beans or Green Bean Almondine.
Crunchy Roots & Bulbs
Celery
Key Nutrients: Potassium, Iron (0.2 mg), Calcium (40 mg).
Science-Backed Benefit: Contains apigenin, a flavonoid with neuroprotective properties that helps relax artery walls.
Try This: Celery & Granny Smith Apple Salad or Ants on a Log (Celery with Almond Butter & Raisins).
Radishes
Key Nutrients: Vitamin C, Iron (0.4 mg), Calcium (29 mg).
Science-Backed Benefit: Acts as a natural antifungal; contains the protein RsAFP2.
Try This: Cinnamon-Roasted Radishes or Pickled Watermelon Radishes.
Jicama
Key Nutrients: Fiber, Vitamin C, Iron (0.8 mg), Calcium (16 mg).
Science-Backed Benefit: One of the best sources of inulin, a prebiotic fiber that feeds good gut bacteria.
Try This: Jicama Chili-Lime Sticks or Jicama & Pineapple Fruit Salad.
Fennel
Key Nutrients: Fiber, Potassium, Iron (0.6 mg), Calcium (43 mg).
Science-Backed Benefit: Contains anethole, which helps reduce spasms in the digestive tract and reduces bloating.
Try This: Shaved Fennel & Orange Salad or Roasted Fennel with Fresh Herbs.
Carrots
Key Nutrients: Beta-carotene, Fiber, Iron (0.4 mg), Calcium (40 mg).
Science-Backed Benefit: High carotenoid content is proven to reduce the risk of macular degeneration.
Try This: Ginger Carrot Soup or Dessert: Healthy Carrot Cake Energy Bites.
Unique & Specialty Vegetables
Artichokes (1 medium)
Key Nutrients: Fiber, Magnesium, Iron (1.6 mg), Calcium (54 mg).
Science-Backed Benefit: Contains cynarin, which stimulates bile production to aid fat digestion.
Try This: Lemon-Garlic Steamed Artichokes or Vegan Spinach Artichoke Dip.
Bamboo Shoots
Key Nutrients: Fiber, Potassium, Iron (0.6 mg), Calcium (15 mg).
Science-Backed Benefit: High in lignans, which possess anti-viral and anti-carcinogenic properties.
Try This: Bamboo Shoot & Shiitake Stir-fry or Bamboo Shoot Soup.
Beetroot
Key Nutrients: Folate, Nitrates, Iron (1.3 mg), Calcium (22 mg).
Science-Backed Benefit: Proven to increase nitric oxide levels, improving oxygen delivery to muscles.
Try This: Roasted Beet & Walnut Salad or Dessert: Fudgy Red Velvet Beet Brownies.
Leeks
Key Nutrients: Prebiotic Fiber, Vitamin K, Iron (1.1 mg), Calcium (31 mg).
Science-Backed Benefit: High in kaempferol, protecting blood vessel linings and supporting heart health.
Try This: Potato Leek Soup or Sautéed Leeks & Mushrooms over Quinoa.
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