What are the most healthful vegetables you can eat? by Medical News Today All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits. Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs. In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet. 1. Spinach Spinach is a leafy green vegetable. It is also a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. One cup of raw spinach is mostly made up of water and contains only 7 calories. It also provides the following nutrients: . an adult's full daily requirements for  vitamin K . high amounts of vitamin A . vitamin C . magnesium . folate . iron . calcium . antioxidants Vitamin K is es...