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26 Most And Least Healthy Vegetables

More Vitamin K (good for your blood) and lutein (good for your eyes) than you need for the day, and plenty of Vitamin C (good for your immune system, heart, skin and lots of other stuff), too. Show off.

Spinach meets your daily requirements for Vitamin K and lutein, and has plenty of Vitamin C and potassium (good for your muscles and heart), too. It even throws in some fiber (good for pooping) for good measure. Overachiever.

With similar nutrient levels, the better known cousin in the broccoli family has nothing to be ashamed of, even if he falls a little behind the ‘rabe.

**2 spears

Carrots are great, but peas have enough nutrients, including iron (great for your muscles), folate (aka folic acid, a vitamin especially important for women before and during their pregnancies), to hold their own.

Sunchokes: Ugly, confusing, and apparently, not that nutritious. It’s not all bad, though: they have a bit of potassium of fiber buried underneath that bumpy exterior.

**1/2 cup, raw

So what if cukes aren’t all stars on the nutrition front? They still provide a decent amount of Vitamin K AND they make a killer salad.

**1/3 medium, raw with peel

I am so disappointed in you, eggplant. All that time I spent substituting you for meat and the best you can give me is fiber. But I don’t blame you. Really, I don’t. I blame myself.

**3/4 cup

*Food Day explains how the vegetables were scored and ranked:

“We calculated a score for each vegetable by adding up its percentage of: (1) the Recommended Dietary Allowance (RDA) or Adequate Intake (AI) for seven nutrients, (2) the Daily Value (DV) for fiber, and (3) the daily targets that we’ve devised for lutein (plus zeaxanthin) and carotenoids other than lutein…

We counted calcium, iron, folate, and magnesium in our scores but they’re not in the chart. Ditto for carotenoids other than lutein, which include alpha-carotene, beta-carotene, and lycopene. We included lutein in the chart because of growing evidence that it may help prevent cataracts. There is no RDA or AI for lutein, so we set our own (3,000 micrograms) based on studies on cataracts. (The RDAs and AIs—daily targets set by the Institute of Medicine—vary slightly by age and gender. We picked the highest level for adults, excluding pregnant and lactating women.)”

For more information on the methodology behind the rankings, click here.

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