{"id":37864,"date":"2021-07-29T11:15:00","date_gmt":"2021-07-29T15:15:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=37864"},"modified":"2021-08-05T15:58:13","modified_gmt":"2021-08-05T19:58:13","slug":"healthiest-veggies","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/","title":{"rendered":"The Healthiest Veggies and Their Nutritional Benefits"},"content":{"rendered":"\n<p>Do you want to ramp up your veggie intake? What are some of the healthiest vegetables you can eat?<\/p>\n\n\n\n<p>It&#8217;s not a secret that vegetables are good for your health. Most veggies are low in calories but packed with nutritional goodness.<\/p>\n\n\n\n<p>This article takes a look at some of the <a href=\"https:\/\/www.shortform.com\/blog\/best-cooking-blogs-podcasts-youtube-channels\/\">healthiest veggies<\/a> you can eat including greens and cruciferous vegetables.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">The Benefits of Vegetables<\/h2>\n\n\n\n<p>Studies show:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Improved attractiveness.<ul><li>Carotenoids from yellow\/red vegetables deposit in skin and make the rating of your face more attractive.<\/li><li>Intake of green\/yellow vegetables is associated with decreased facial wrinkling in Japanese women (controlling for age, smoking, BMI, and sun exposure).<\/li><\/ul><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tomato<\/strong>es<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Tomato is one of the healthiest veggies for keeping your blood clot-free\u2014the yellow fluid surrounding seeds has anti-platelet compounds.<\/li><li>Choose whole, crushed, or diced tomato products instead of tomato sauce or puree.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mushrooms<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ergothioneine is an antioxidant that works in the mitochondria.<\/li><li>Our cells have a specific&nbsp;<a href=\"http:\/\/www.pnas.org\/content\/102\/14\/5256.long\">ergothioneine<\/a>&nbsp;transporter; humans don\u2019t synthesize it.<\/li><li>Oyster mushrooms have 1000 units of ergothioneine, 9x more than black beans.<\/li><li>It\u2019s best to cook mushrooms because of the agaritine toxin.<\/li><li>Morel mushrooms have higher levels of toxins; Dr. Greger recommends not eating morels.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sweet <\/strong>P<strong>otatoes<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22802046\">Phenolics and antioxidants are at highest levels when raw<\/a>. Boiling decreases nutrients by ~10%, roasting by 20-30%<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Spinach<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Spinach shows the top&nbsp;<em>in vitro<\/em>&nbsp;antiproliferative action against breast, brain, kidney, lung, pancreatic, prostate, and stomach cancer.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Other Antiproliferative Vegetables<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Brussels sprouts, cabbage, kale<\/li><li>Garlic, green onions, leek<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cruciferous Vegetables<\/strong>: <strong>Nutrients and Benefits<\/strong><\/h3>\n\n\n\n<p>Nutrients: <strong>sulforaphane <\/strong>is thought to be the main beneficial component.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Protects against DNA mutations and ability to form tumors<\/li><li>Protects brain, eyesight, immunity<\/li><li>May help with autism<\/li><\/ul>\n\n\n\n<p>Sulforaphane requires the enzyme myrosinase to be produced.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Raw cruciferous vegetables suppress cancer cell growth&nbsp;<em>in vitro<\/em>, but not cooked vegetables.<\/li><li>Michael Greger suggests a \u201chack and hold\u201d technique\u2014chop, then wait forty minutes while sulforaphane is produced.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22769426\">Frozen cruciferous vegetables lose much of the antiproliferative anti-cancer effect<\/a>, because tyrosinase is destroyed before packaging. Powdered mustard seeds have tyrosinase and increase sulforaphane production.<\/li><\/ul>\n\n\n\n<p>Supplementing sulforaphane seems ineffective.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3183106\/\">Bioavailability is 8x better<\/a>&nbsp;when eating broccoli sprouts vs. supplements that contain the same amount of precursor chemical.<\/li><\/ul>\n\n\n\n<p>Too much sulforaphane could cause DNA damage.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>How much is too much? Over 4 cups of broccoli sprouts.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Red cabbage<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>More antioxidants per dollar than other foods<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Broccoli sprouts<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>When grown yourself, these are a very cheap source of sulforaphane.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Greens<\/strong>: Nutrients and Benefits<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Chlorophyll blocks carcinogen activity, possibly by regenerating coenzyme Q10<\/li><li>Warning: Greens contain vitamin K. If taking warfarin or blood-thinners, can nullify the drug<\/li><\/ul>\n\n\n\n<p>Studies show:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Greens <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3419346\/\">decrease cancer risk<\/a><\/li><li>An increase of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11412050\">1 serving a day is associated with 4% lower risk for coronary heart disease<\/a>.<ul><li>Vitamin C-rich foods contributed most to the effect.<\/li><\/ul><\/li><li>People who were in the highest quintile in fruit and vegetable intake showed a much lower relative risk (0.69) for ischemic stroke, compared to those in the lowest quintile.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Eat greens with fat to better absorb nutrients.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Fat-soluble compounds like beta-carotene, lutein, vitamin K, zeaxanthin are better absorbed when paired with fat.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method of preparation\u2014fresh is better.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Fresh kale showed much&nbsp;<a href=\"http:\/\/pubs.acs.org\/doi\/abs\/10.1021\/jf300875f\">better antiproliferative effects<\/a>&nbsp;than frozen and heated-in-bag kale (in some assays, cooked kale showed no antiproliferation while fresh did).<\/li><li>Boiling broccoli&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24853375\">removes 50% of glucosinolates<\/a>. Steaming broccoli doesn\u2019t change the nutrient levels significantly.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kale<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Green kale is best, as it showed <a href=\"http:\/\/pubs.acs.org\/doi\/abs\/10.1021\/jf300875f\">greater antiproliferative anti-cancer effects&nbsp;<em>in vitro<\/em><\/a>.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Vinegar<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>(Shortform note: this isn\u2019t a green, but it was included in the chapter.)<\/li><li>In type 2 diabetics, 2 tbsp of apple cider vinegar at bedtime&nbsp;<a href=\"http:\/\/care.diabetesjournals.org\/content\/30\/11\/2814.long\">reduced fasting sugar by 6%, compared to 0.7% in control<\/a>.<\/li><li>Acetic acid may lead to improved nitric oxide production.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Avoid alfalfa sprouts<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Salmonella<\/em>&nbsp;outbreaks seem most common in alfalfa sprouts.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Diversify Your Vegetables<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Different vegetables have different phytonutrients and different benefits to the body.<ul><li>Cabbage, cauliflower, broccoli, and Brussels sprouts lower the risk of colon cancer on the middle and right side of the body.<\/li><li>Carrots, pumpkins, and apples lower risk on the left side.<\/li><li><em>In vitro<\/em>, radishes do nothing to stop pancreatic cell growth, but do stop stomach cancer.<\/li><\/ul><\/li><li>Population studies might underestimate the effect of plant foods because people tend to concentrate on eating a small selection of typical fruits\u2014apples, bananas, and grapes.<\/li><li>In studies, <em>variety<\/em> of intake was a better predictor of decreased inflammation than absolute <em>quantity<\/em>.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cooking Methods: Raw Is Best<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Raw vegetables generally have the most nutrients available.<\/li><li>But cooking can compensate if it makes you eat more vegetables.<\/li><li>How much cooking destroys nutrients varies with the vegetable.<ul><li>Steaming destroys 10% of vitamin C in broccoli.<\/li><li>Boiling and pressure-cooking&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19397724\">reduces antioxidant capacity by 20-50% depending on the vegetable<\/a>.<\/li><li>Microwaving reduces nutrients on average by 5%, but some vegetables show a 50% decrease, and some actually increase activity (carrot, celery, and green beans).<\/li><li>Artichokes, beets, and onions aren\u2019t affected by cooking method.<\/li><li>Cooking can sometimes help: cooking carrots increases vitamin A, and cooking tomatoes increases lycopene.<\/li><\/ul><\/li><li>If you\u2019re afraid of germs, wash vegetables with a 5% acetic acid (vinegar) solution or 10% saltwater to clean the vegetables.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Are Organic Vegetables Better?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Organic fruits and vegetables&nbsp;<a href=\"http:\/\/annals.org\/aim\/article\/1355685\/organic-foods-safer-healthier-than-conventional-alternatives-systematic-review\">do not produce higher serum levels of vitamins or nutrients<\/a> compared to conventional fruits and vegetables.<\/li><li>Pesticide contamination risk was 30% lower in organic foods, but still under allowed limits.<\/li><li>In any case, people tend to far overestimate the risks of pesticides, equating pesticide risk to motor vehicle driving. In truth, they have far less of a consequence than most people think, and it\u2019s far better to eat vegetables than to avoid them for fear of pesticide exposure.<\/li><li>(Shortform note: the Environmental Working Group publishes the&nbsp;<a href=\"https:\/\/www.ewg.org\/foodnews\/dirty_dozen_list.php\">dirty dozen<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.ewg.org\/foodnews\/clean_fifteen_list.php\">clean 15<\/a>&nbsp;lists for pesticide exposure. The worst foods, most likely to be exposed to pesticides, are strawberries, spinach, kale, apples, and grapes. The best foods, least likely to be exposed, are avocados, corn, pineapples, peas, and onions.)<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to ramp up your veggie intake? What are some of the healthiest vegetables you can eat? It&#8217;s not a secret that vegetables are good for your health. Most veggies are low in calories but packed with nutritional goodness. This article takes a look at some of the healthiest veggies you can eat including greens and cruciferous vegetables.<\/p>\n","protected":false},"author":7,"featured_media":1943,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[303],"class_list":["post-37864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-how-not-to-die","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Healthiest Veggies and Their Nutritional Benefits - Shortform Books<\/title>\n<meta name=\"description\" content=\"Do you want to ramp up your vegetable intake? In this article, we will take a look at some of the healthiest greens and veggies you can eat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Healthiest Veggies and Their Nutritional Benefits\" \/>\n<meta property=\"og:description\" content=\"Do you want to ramp up your vegetable intake? In this article, we will take a look at some of the healthiest greens and veggies you can eat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-29T15:15:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-08-05T19:58:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"764\" \/>\n\t<meta property=\"og:image:height\" content=\"511\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"The Healthiest Veggies and Their Nutritional Benefits\",\"datePublished\":\"2021-07-29T15:15:00+00:00\",\"dateModified\":\"2021-08-05T19:58:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\"},\"wordCount\":998,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg\",\"keywords\":[\"How Not to Die\"],\"articleSection\":[\"Food\",\"Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\",\"name\":\"The Healthiest Veggies and Their Nutritional Benefits - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg\",\"datePublished\":\"2021-07-29T15:15:00+00:00\",\"dateModified\":\"2021-08-05T19:58:13+00:00\",\"description\":\"Do you want to ramp up your vegetable intake? In this article, we will take a look at some of the healthiest greens and veggies you can eat.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage\",\"url\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg\",\"contentUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg\",\"width\":764,\"height\":511},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.shortform.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Healthiest Veggies and Their Nutritional Benefits\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\",\"url\":\"https:\/\/www.shortform.com\/blog\/\",\"name\":\"Shortform Books\",\"description\":\"The World&#039;s Best Book Summaries\",\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.shortform.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\",\"name\":\"Shortform Books\",\"url\":\"https:\/\/www.shortform.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/06\/logo-equilateral-with-text-no-bg.png\",\"contentUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/06\/logo-equilateral-with-text-no-bg.png\",\"width\":500,\"height\":74,\"caption\":\"Shortform Books\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\",\"name\":\"Darya Sinusoid\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/07\/Untitled-design-1.png\",\"contentUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/07\/Untitled-design-1.png\",\"caption\":\"Darya Sinusoid\"},\"description\":\"Darya\u2019s love for reading started with fantasy novels (The LOTR trilogy is still her all-time-favorite). Growing up, however, she found herself transitioning to non-fiction, psychological, and self-help books. She has a degree in Psychology and a deep passion for the subject. She likes reading research-informed books that distill the workings of the human brain\/mind\/consciousness and thinking of ways to apply the insights to her own life. Some of her favorites include Thinking, Fast and Slow, How We Decide, and The Wisdom of the Enneagram.\",\"url\":\"https:\/\/www.shortform.com\/blog\/author\/darya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Healthiest Veggies and Their Nutritional Benefits - Shortform Books","description":"Do you want to ramp up your vegetable intake? In this article, we will take a look at some of the healthiest greens and veggies you can eat.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/","og_locale":"en_US","og_type":"article","og_title":"The Healthiest Veggies and Their Nutritional Benefits","og_description":"Do you want to ramp up your vegetable intake? In this article, we will take a look at some of the healthiest greens and veggies you can eat.","og_url":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/","og_site_name":"Shortform Books","article_published_time":"2021-07-29T15:15:00+00:00","article_modified_time":"2021-08-05T19:58:13+00:00","og_image":[{"width":764,"height":511,"url":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg","type":"image\/jpeg"}],"author":"Darya Sinusoid","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Darya Sinusoid","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#article","isPartOf":{"@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/"},"author":{"name":"Darya Sinusoid","@id":"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46"},"headline":"The Healthiest Veggies and Their Nutritional Benefits","datePublished":"2021-07-29T15:15:00+00:00","dateModified":"2021-08-05T19:58:13+00:00","mainEntityOfPage":{"@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/"},"wordCount":998,"commentCount":0,"publisher":{"@id":"https:\/\/www.shortform.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage"},"thumbnailUrl":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg","keywords":["How Not to Die"],"articleSection":["Food","Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/","url":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/","name":"The Healthiest Veggies and Their Nutritional Benefits - Shortform Books","isPartOf":{"@id":"https:\/\/www.shortform.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage"},"image":{"@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage"},"thumbnailUrl":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg","datePublished":"2021-07-29T15:15:00+00:00","dateModified":"2021-08-05T19:58:13+00:00","description":"Do you want to ramp up your vegetable intake? In this article, we will take a look at some of the healthiest greens and veggies you can eat.","breadcrumb":{"@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.shortform.com\/blog\/healthiest-veggies\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#primaryimage","url":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg","contentUrl":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg","width":764,"height":511},{"@type":"BreadcrumbList","@id":"https:\/\/www.shortform.com\/blog\/healthiest-veggies\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.shortform.com\/blog\/"},{"@type":"ListItem","position":2,"name":"The Healthiest Veggies and Their Nutritional Benefits"}]},{"@type":"WebSite","@id":"https:\/\/www.shortform.com\/blog\/#website","url":"https:\/\/www.shortform.com\/blog\/","name":"Shortform Books","description":"The World&#039;s Best Book Summaries","publisher":{"@id":"https:\/\/www.shortform.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.shortform.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.shortform.com\/blog\/#organization","name":"Shortform Books","url":"https:\/\/www.shortform.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.shortform.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/06\/logo-equilateral-with-text-no-bg.png","contentUrl":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/06\/logo-equilateral-with-text-no-bg.png","width":500,"height":74,"caption":"Shortform Books"},"image":{"@id":"https:\/\/www.shortform.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46","name":"Darya Sinusoid","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/07\/Untitled-design-1.png","contentUrl":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/07\/Untitled-design-1.png","caption":"Darya Sinusoid"},"description":"Darya\u2019s love for reading started with fantasy novels (The LOTR trilogy is still her all-time-favorite). Growing up, however, she found herself transitioning to non-fiction, psychological, and self-help books. She has a degree in Psychology and a deep passion for the subject. She likes reading research-informed books that distill the workings of the human brain\/mind\/consciousness and thinking of ways to apply the insights to her own life. Some of her favorites include Thinking, Fast and Slow, How We Decide, and The Wisdom of the Enneagram.","url":"https:\/\/www.shortform.com\/blog\/author\/darya\/"}]}},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-whole-food-plant.jpg","_links":{"self":[{"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/posts\/37864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/comments?post=37864"}],"version-history":[{"count":13,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/posts\/37864\/revisions"}],"predecessor-version":[{"id":44534,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/posts\/37864\/revisions\/44534"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/media\/1943"}],"wp:attachment":[{"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/media?parent=37864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/categories?post=37864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.shortform.com\/blog\/wp-json\/wp\/v2\/tags?post=37864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}