Selecting the most nutritious vegetables packed with the most amounts of vitamins puts your body at a health advantage. Vegetables are generally the most nutritious if you eat them uncooked and not canned. If you cook your vegetables above 116 degrees F, most of the vitamins end up in the water, which is healthier to drink than eating the cooked vegetable. Obtaining your vitamins from eating produce is recommended over vitamin supplements, according to the MayoClinic.com.
Sweet Potatoes
Sweet potatoes are packed with vitamins such as vitamin A, vitamin C along with manganese, copper, potassium, iron and fiber. Sweet potatoes contain carotenoids, which aid in your absorption of vitamin A, which supports healthy eyes, skin, teeth, skeletal and soft tissues and mucous membranes. According to Oregon State University's Linus Pauling Institute, carotenoids may assist in preventing lung cancer. Sweet potatoes, especially when eaten with their skins, are high in dietary fiber. Fiber helps to regulate your digestive system by adding bulk to your food, which stimulates bowel movements and cleans your intestines.
Broccoli
Broccoli contains a high amount of vitamin C, Vitamin B-9 or folic acid, iron and carotenoids. Vitamin C strengthens your immune system to protect against illness. To eat it cooked, steam it just long enough so that it remains slightly crunchy, so that it retains its water-soluble vitamins like vitamin C. Season it with fresh lemon juice, sea salt and olive oil or flax oil.
Wheatgrass
Dr. Nicholas Perricone from Oprah.com states that greens like wheatgrass and barley grass are some of the healthiest foods you can eat, because they contains vitamin A, E, C and K along with chlorophyll. Chlorophyll supports your health by supplying your red blood cells with oxygen. The Ann Wigmore Institute uses fresh wheatgrass juice to prevent and treat certain cancers.
Leafy Greens
The standard American diet includes iceberg lettuce, which contains more water than vitamins. Instead, use dark leafy greens such as arugula, romaine, green leaf and dandelion leaves. Use raw collard greens to replace flour wraps. Swiss chard, spinach, kale and mustard greens are full of vitamins and are typically eaten slightly cooked to remove their oxalic acid or for preferred texture. Besides being high in vitamins A, C and K, they contain nutrients, such as magnesium, calcium, potassium, iron, manganese and folate.
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