Most people understand that vegetables are good for us and that we should be eating a lot more of them. But with fewer than one in 10 Australians eating enough vegetables to support optimal health and wellbeing, most of us would benefit from upping our vegie intake in 2025.

All fresh food is good for us, but a handful or so of vegies are so chock-full of essential nutrients that they earn super vegetable status. So, if health is on your mind as we launch into a new year, these are the vegetables to load up on.

Kale

Frequently singled out for its dense nutrient profile, kale is especially dense in vitamin K, potassium and folate, and it contains very few calories. A cruciferous vegetable from the same family as cabbage and broccoli, this group of greens is often given superfood status due to the powerful anti-cancer molecules they contain in concentrated amounts, which are known to help protect the body’s cells from damage. While kale can be bitter, it can also be enjoyed fresh in salad mixes or even baked into crunchy chips with extra virgin olive oil and a little salt.

Beetroot

Rich in dietary fibre, folate and potassium, beetroot can be enjoyed roasted, lightly cooked or raw, with the latter two methods helping to ensure the vitamin and antioxidant contents are preserved. Beetroot also has especially high levels of nitric oxide, a molecule that helps to improve blood flow, and as such may be especially beneficial for those with elevated blood pressure.

Cauliflower

Cauliflower belongs to a group of cruciferous vegetables that is rich in vitamin C, K, B6, folate and dietary fibre. They also contain high levels of sulforaphane, which is associated with healthier cells, lower levels of inflammation and a lower risk of developing some types of cancer. Especially high in dietary fibre, cauliflower can be a superfood for those with a sluggish digestive tract too. Best enjoyed raw or lightly cooked, cauliflower can be mashed or grated as a lower-carb alternative to rice and can even be turned into a tasty yet light low-carb pizza base.

Carrot

Carrots are a rich source of antioxidants, specifically beta-carotene, with a single carrot offering more than 500 times the daily requirement of beta-carotene, the precursor to vitamin A in the body. Vitamin A is one of the nutrients responsible for cell regeneration, helping us to see in the dark and supporting a healthy immune system. Carrots are low in calories and offer vitamins C and E as well as dietary fibre. Carrots can be eaten raw or cooked, and processing carrots, even for juicing, significantly increases the absorption of the antioxidant molecules.

Spinach

A leafy green related to the beet family, spinach is full of the antioxidant beta-carotene as well as vitamin C, folate and vitamin K, plant-based iron and calcium, making it an especially smart daily addition for anyone who follows a plant-based diet. Spinach is extremely versatile and can be enjoyed raw or cooked, although overheating will destroy some of the overall nutrient content. Spinach also freezes well, making it a great addition to smoothies, soups and casseroles, especially when fresh spinach is not available.

Red capsicum

Brightly coloured red capsicum is especially rich in carotenoids, the group of antioxidants known to play a powerful role in helping to regulate a number of inflammatory pathways in the body. Individuals who have had a higher intake of carotenoids during their lives have been associated with lower risks of mortality from common diseases such as heart disease, cancer and stroke. Low in calories, high in dietary fibre, vitamin K, folate and vitamin E, capsicum is extremely versatile and can be enjoyed raw, in sandwiches and salads as well as cooked in stir-fries, curries and pasta dishes.

Broccoli

A member of the brassica family, broccoli’s powerful anti-cancer molecules take it to the top of superfood lists. Packed with dietary fibre, vitamin C and beta-carotene, broccoli can be eaten raw or cooked, making it a versatile addition for a range of summer dishes. It is also known for its gut-related benefits, and it appears that the glucosinolate molecules found in broccoli play a specific role in keeping the gut microbiome healthy.

Red cabbage

Purple cabbage’s vivid colour is a strong indicator of its rich nutritional properties, four to five times the number of antioxidants than regular cabbage. It delivers a hearty dose of the powerful antioxidant compounds anthocyanins, known to help reduce blood pressure, improve blood flow and support cognitive function. In addition, purple cabbage contains the compound sulforaphane, known for its anti-cancer action as well as high amounts of vitamin K, vitamin C and dietary fibre, making it a smart addition to any poke bowl, salad or fermented vegetable dish this summer.

Brussels sprouts

Brussels sprouts may not be everyone’s favourite go-to vegie, but if you like them, they are certainly a smart choice. Rich in dietary fibre, vitamins C, A and K, and folate, Brussels sprouts are another member of the cruciferous family. When they are cooked they release a compound called isothiocyanates, which has an anti-cancer effect on cells. This means that from a general health perspective, Brussels sprouts have much to offer and are best consumed lightly cooked.

Watercress

Watercress belongs to the same family as that of kale and Brussels sprouts. For its low-calorie load, it is extremely nutrient dense, with a cup-sized serve offering your entire daily recommended intake of vitamin K. Higher in antioxidants per serve than all other members of the same vegetable family, and with three different molecules associated with anti-cancer action, watercress is certainly a good choice if you can find it.