10 Vegetables You Should Be Eating Every Week, According to a Dietitian

by Ella

Maintaining a well-balanced diet rich in a variety of nutrients is essential for promoting overall health and well-being. One key component of a healthy diet is consuming an adequate amount of vegetables. Packed with essential vitamins, minerals, fiber, and antioxidants, vegetables play a vital role in supporting various bodily functions, from digestion to immune system function. To guide you in making the best choices for your diet, we consulted with a registered dietitian to compile a list of 10 vegetables you should be incorporating into your meals every week.


10 Vegetables You Should Be Eating Every Week

1. Arugula:

Arugula, a leafy green renowned for its peppery taste and vibrant appearance, is a nutritional powerhouse that can elevate your diet. Scientifically known as Eruca sativa, arugula is packed with essential nutrients that contribute to overall well-being. Its distinct flavor adds depth to dishes while offering an array of health benefits.


Rich in vitamins and minerals, arugula provides a significant dose of vitamin K, essential for bone health and blood clotting. It’s also a source of vitamins A and C, which support immune function and skin health. Furthermore, arugula contains antioxidants like beta-carotene and phytochemicals that combat oxidative stress and reduce inflammation, potentially lowering the risk of chronic diseases.


Incorporating arugula into your meals is simple and rewarding. Toss it into salads for a peppery kick, layer it in sandwiches to enhance flavors, or blend it into pesto for a unique twist. Its versatility makes it a valuable addition to various dishes, adding both flavor and nutrition.


2. Butternut Squash

Butternut squash, a member of the gourd family, is a flavorful and nutrient-packed vegetable that deserves a regular place in your diet. With its distinctive sweet and nutty taste, this versatile vegetable offers a range of health benefits. Rich in vitamins, minerals, and antioxidants, butternut squash is a valuable source of nutrients that support your overall well-being.

This vibrant vegetable is particularly notable for its high vitamin A content, which is essential for maintaining healthy vision, immune function, and skin health. Its orange color is indicative of the presence of beta-carotene, a precursor to vitamin A and a potent antioxidant. Additionally, butternut squash provides a healthy dose of vitamin C, which aids in immune support and acts as an antioxidant, protecting cells from damage.

Incorporating butternut squash into your meals is easy and delicious. Roast it for a simple and satisfying side dish, blend it into creamy soups, or use it as a base for pasta alternatives. Its natural sweetness can also add a nutritious twist to baked goods and desserts. With its impressive nutrient profile and culinary versatility, butternut squash is a valuable addition to a balanced diet.

3. Carrots:

Carrots, with their vibrant color and satisfying crunch, are not only a delicious addition to meals but also a nutritional powerhouse. Packed with vitamins, minerals, and antioxidants, carrots offer an array of health benefits that make them a must-have in your weekly diet.

One of the standout nutrients in carrots is beta-carotene, a precursor to vitamin A, which plays a crucial role in maintaining healthy skin, vision, and immune function. The bright orange hue of carrots is a clear indicator of their high beta-carotene content, which also contributes to their antioxidant properties, protecting cells from oxidative stress.

Carrots are a source of dietary fiber, supporting digestive health and promoting regular bowel movements. Additionally, they provide vitamin K, essential for blood clotting, and vitamin C, which supports the immune system and collagen production.

Incorporate carrots into your meals by enjoying them as a crunchy snack, adding them to salads for extra color and texture, or including them in soups and stir-fries. Their natural sweetness and impressive nutrient profile make carrots a valuable asset for maintaining overall health and vitality.

4. Onions:

Onions, a staple ingredient in countless cuisines around the world, offer more than just a burst of flavor to your dishes. These aromatic bulbs are brimming with health benefits that make them a valuable addition to your weekly meals.

Rich in antioxidants and phytochemicals, onions contribute to reducing the risk of chronic diseases by combating oxidative stress and inflammation. Quercetin, a powerful antioxidant found in onions, has been linked to heart health and immune system support.

Onions are also a source of prebiotic fibers, which nourish beneficial gut bacteria and promote digestive well-being. Their sulfur-containing compounds may offer potential anti-cancer properties and support detoxification processes in the body.

Incorporate onions into your cooking by using them as a base for soups, stews, and sauces. Sautéed or caramelized, they provide depth of flavor to a wide range of dishes. Whether you opt for white, yellow, red, or shallots, onions not only enhance your culinary creations but also contribute to your overall health.

5. Brussels Sprouts:

Brussels sprouts, often praised for their miniature cabbage-like appearance, pack a punch when it comes to both taste and nutritional value. These small green vegetables are rich in essential nutrients that offer a range of health benefits, making them an excellent choice for your weekly menu.

Loaded with vitamins C and K, Brussels sprouts support immune function and bone health. Vitamin C is an antioxidant that helps protect cells from damage and enhances collagen production, while vitamin K plays a crucial role in blood clotting and bone health.

Brussels sprouts are also a good source of fiber, contributing to digestive health and promoting a feeling of fullness. They contain compounds with potential anti-cancer properties, making them a valuable addition to a cancer-preventive diet.

Prepare Brussels sprouts by roasting, sautéing, or steaming to enhance their natural flavors. Their unique taste, combined with their impressive nutritional content, makes them a delicious and healthful choice for your plate.

6. Mushrooms:

Mushrooms, often revered for their earthy flavors and unique textures, offer more than just culinary delight – they’re a treasure trove of nutrients with numerous health benefits. These versatile fungi come in various shapes, sizes, and varieties, each contributing to a well-rounded diet.

Rich in B-vitamins such as riboflavin, niacin, and pantothenic acid, mushrooms play a role in energy metabolism and maintaining healthy skin. They are also an excellent source of selenium, a mineral with antioxidant properties that supports immune function.

Mushrooms contain a unique compound called ergosterol, which can be converted into vitamin D when exposed to sunlight. This makes them a valuable dietary source of this essential vitamin, especially for individuals with limited sun exposure.

Moreover, mushrooms are renowned for their potential immune-boosting properties and may have anti-inflammatory effects. Certain varieties, such as shiitake and reishi, have been studied for their potential health benefits.

Incorporate mushrooms into your meals by sautéing them as a side dish, adding them to omelets or stir-fries, or using them as a meat substitute in vegetarian dishes. With their nutrient-rich profile and culinary versatility, mushrooms are a valuable addition to a balanced diet.

7. Potatoes:

Potatoes, often praised for their versatility and comforting qualities, are a dietary staple in many cultures. These humble tubers offer more than just a satisfying taste – they are a rich source of essential nutrients that contribute to your overall health.

Despite their reputation for being high in carbohydrates, potatoes are packed with essential vitamins and minerals. They are a good source of vitamin C, an antioxidant that supports immune function and skin health. Potatoes also provide vitamin B6, which is crucial for brain development and function.

Rich in dietary fiber, potatoes promote digestive health and help regulate blood sugar levels. They contain potassium, a mineral that supports heart health by regulating blood pressure and fluid balance.

The way you prepare potatoes matters. Baking or boiling them with the skin intact preserves their nutrients. Opt for colorful varieties like sweet potatoes, which are rich in beta-carotene, an antioxidant with numerous health benefits.

8. Bell Peppers:

Bell peppers, with their vibrant colors and crisp texture, not only enhance the visual appeal of dishes but also offer a plethora of health benefits. These colorful gems are rich in essential nutrients that contribute to your overall well-being.

Bell peppers are an excellent source of vitamin C, an antioxidant that supports immune function and collagen production, promoting healthy skin and wound healing. They also provide a variety of phytonutrients and antioxidants, which contribute to their potential anti-inflammatory and disease-fighting properties.

Different colors of bell peppers indicate varying levels of ripeness and nutritional content. For instance, red bell peppers are particularly high in beta-carotene, which the body converts into vitamin A for healthy vision and immune support.

Incorporate bell peppers into your meals by adding them to salads, stir-fries, fajitas, or stuffed dishes. Their versatility, crunch, and nutrient density make them a valuable addition to a balanced diet, helping you enjoy both their delicious taste and the health benefits they provide.

9. Green Peas:

Green peas, known for their delightful sweetness and vibrant color, are not only a popular addition to many dishes but also a nutritional powerhouse. These petite pods offer a range of health benefits that make them a valuable component of a balanced diet.

Packed with fiber, green peas contribute to digestive health and help maintain regular bowel movements. They are a good source of plant-based protein, making them an excellent option for vegetarians and vegans looking to meet their protein needs.

Green peas contain essential vitamins and minerals, including vitamin K for blood clotting and bone health, and vitamin C for immune support and collagen production. They also provide folate, a B-vitamin that is crucial for cell division and DNA synthesis.

Incorporate green peas into your meals by adding them to salads, soups, rice dishes, or as a side dish. Their natural sweetness and nutritional content make them a versatile and delicious addition to your plate, contributing to your overall health and well-being.

10. Beets:

Beets, with their deep color and earthy flavor, offer a range of health benefits that make them a valuable addition to your diet. These root vegetables are rich in essential nutrients and compounds that support overall well-being.

Beets are a great source of dietary nitrates, which can help improve blood flow, lower blood pressure, and enhance athletic performance. They contain betaine, a compound that supports liver function and may have anti-inflammatory properties.

Rich in folate, beets are important for proper cell division and DNA synthesis. They also provide vitamin C, an antioxidant that boosts immune function and supports collagen production.

Beets’ distinctive color comes from pigments called betalains, which have antioxidant and anti-inflammatory properties. These compounds contribute to the potential health benefits of beets, including reducing oxidative stress and supporting heart health.

Incorporate beets into your meals by roasting, steaming, or pickling them. They can be added to salads, soups, or even blended into smoothies. Their unique flavor and nutrient density make beets a valuable addition to a well-rounded diet that promotes optimal health.

See Also: Top 8 Vegetables for Digestive Health


Incorporating a variety of vegetables into your weekly meals is a simple yet impactful way to enhance your health and well-being. These 10 vegetables, chosen with the guidance of a registered dietitian, offer an impressive range of vitamins, minerals, fiber, and antioxidants that support various bodily functions. By following practical tips for including these vegetables in your diet, you can take proactive steps toward maintaining a balanced and nutritious eating pattern that benefits your overall health in the long run. Remember, the key is consistency, so aim to make these vegetables a staple in your weekly menu. Your body will thank you for it.


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