Dr Zac Turner on the six vegetables everyone should eat

Not all vegetables are created equal and Dr Zac Turner says there are six in particular that everyone should be eating.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner reveals the best vegetables for our health.

Question: Hi Dr Zac, are some vegetables better than others? Surely the humble potato doesn’t match up to celery or broccoli? My husband is obsessed with potatoes and claims he is getting his recommended daily serving of veggies whenever he overdoses on them. Who’s right? – Annie, 34, Qld

Answer: You’re correct, not all vegetables are created equal. Just because they share the same description doesn’t mean they share the same nutritional value. Heck, even the colours of vegetables can give you some indication as to the different important nutrients.

I believe we should have a star rating for vegetables, just like how we do for junk food. For reference, I would give potatoes a 2.5-star rating and capsicum a 4-star rating. To find out what I would give a 5-star rating, keep reading.

The humble potato

Potatoes do have their uses. As an abundant source of potassium, potatoes may help to naturally lower blood pressure by combating the effects of too much sodium in your diet.

They’re also rich in carbohydrates, making them a popular choice for active people and athletes. One study found that eating potatoes during endurance exercise is as effective for performance as eating carbohydrate gels. This could make potatoes particularly appealing to athletes looking for wholefood sources of carbs during exercise. Please note though that we’re talking here about baked potatoes or preferably air-fried and not deep-fried in oil.

As an abundant source of potassium, potatoes may help to naturally lower blood pressure. Picture: iStock

Balance

Nutrition is all about balance. You need to incorporate a variety of vegetables into your diet to ensure that you receive a wide range of nutrients. Eating a mix of nutrient-dense and less nutrient-dense vegetables can help you maintain a balanced and healthy eating pattern.

It sounds like your husband is crazy about potatoes, which is fine. Everyone loves potatoes! I would recommend he mixes it up a bit by incorporating sweet potato, pumpkin or parsnip in to his repertoire. Remember that different colours represent different nutritional benefits so if it’s all white and mashed you need some more of the rainbow.

Some people refer to potatoes as ‘useless veggies’ – I don’t believe in this. With all the processed crap out there, I wouldn’t bash eating something natural from the ground. When people say ‘useless’ they are referring to the fact some vegetables are lower in nutrient density than others. Nutrient density refers to the amount of essential nutrients a food provides relative to its calorie content.

Examples of veggies low in nutrients that may shock you are: celery, cucumbers, eggplant and turnips. Yes, you read that right. While tasty, they do not offer a rich nutrient density like other veggies.

Even the colours of vegetables can give you some indication as to the different important nutrients. Picture: iStock

Another great trick for increasing nutrient intake is to avoid peeling your veggies or fruit. A raw apple with skin contains up to 332 per cent more vitamin K, 142 per cent more vitamin A, 115 per cent more vitamin C, 20 per cent more calcium, and up to 19 per cent more potassium than a peeled apple. Along with this, so much of the fibre in veggies are found in the skin.

Similarly, a boiled potato with skin can contain up to 175 per cent more vitamin C, 115 per cent more potassium, 111 per cent more folate, and 110 per cent more magnesium and phosphorus than a peeled one.

Here are some my five-star ranked veggies that all Aussies should be eating:

1. Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.

Broccoli may protect against cancer. Picture: iStock

2. Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease. They’re rich in fibre and many other essential nutrients.

Roast or air-fry your brussels sprouts, which are rich in fibre. Picture: iStock

3. Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.

Spinach provides several antioxidants. Picture: iStock

Rocket is high in vitamin C and is a source of potassium, calcium, magnesium and folate. Picture: iStock

4. Beetroots are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.

Beetroots can improve blood sugar levels. Picture: iStock

5. Sweet potatoes are high in beta carotene, which may decrease your risk of lung cancer. They may also help regulate blood sugar and cholesterol levels.

Twice baked, stuffed sweet potatoes. Picture: iStock

6. Rocket is a leafy green that is nutritious, refreshing and packed with flavour. It has a spicy flavour which is unique among leafy green vegetables. It’s high in vitamin C and is a source of potassium, calcium, magnesium and folate.

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Dr Zac Turner has a Bachelor of Medicine and Bachelor of Surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors. He was also a registered nurse and is a qualified and experienced biomedical scientist along with being a PhD Candidate in Biomedical Engineering.