Vegetables You're Probably Undereating and Why They Matter

Beets supply folate, manganese, and dietary nitrates. Dietary nitrates are compounds the body converts to nitric oxide, which supports healthy blood vessel function. Beets also contain betalains, pigments with antioxidant properties that are relatively rare in other vegetables. Both roasted beets and canned beets (rinsed to reduce added sodium) work well in salads or grain bowls. People taking blood pressure medication should check with their doctor before adding large amounts, since beets can have a mild blood-pressure-lowering effect.

Swiss chard is one of the more nutrient-dense leafy greens available, yet it appears far less often than spinach or kale in American kitchens. One cooked cup provides substantial amounts of vitamins K, A, and C, plus magnesium and potassium. The leaves wilt quickly in a hot pan, so it is a fast add to stir-fries, soups, or pasta. People who take blood thinners should keep their vitamin K intake consistent rather than suddenly increasing it, so check with a provider before eating large quantities regularly.

Kohlrabi looks unusual but tastes mild, somewhere between broccoli stems and a water chestnut. It belongs to the cruciferous family (alongside broccoli, cabbage, and Brussels sprouts), which means it supplies glucosinolates, plant compounds studied for their potential health properties. It is also a good source of vitamin C and dietary fiber. Raw kohlrabi slices work well with dip; roasted or shredded into slaws, it holds up well with stronger flavors.

Frozen edamame is one of the most convenient ways to add both vegetables and plant-based protein to a meal. A half-cup serving of shelled edamame contains roughly 9 grams of protein alongside folate, vitamin K, and iron. Because edamame is a complete protein source (meaning it contains all essential amino acids), it can support meals that are light on animal protein. For a fuller picture of plant protein options, this guide to plant-based protein sources goes deeper on combining and using legumes effectively.

Celeriac is the bulbous root of a celery variety bred specifically for its root rather than its stalks. It has a mild, slightly nutty flavor and a starchy texture that holds up to roasting, mashing, or adding to soups. Nutritionally, it provides vitamin C, phosphorus, and a reasonable amount of fiber. It is lower in starch than potatoes, making it a practical way to add volume and nutrients to meals. The rough outer skin peels off easily with a knife.

Arugula is a leafy green with a peppery bite that many people associate only with restaurant salads. It contains vitamin K, folate, and calcium, and like other cruciferous vegetables supplies glucosinolates. Because the flavor is stronger than romaine or iceberg, it pairs well with mild grains, roasted vegetables, or a simple lemon dressing to balance it. Baby arugula has a gentler taste if the full peppery version feels too intense.

When turnips are sold with their greens attached, most people discard the tops. Those greens are nutritionally dense, with high levels of vitamins K, A, and C, plus calcium and folate. They cook similarly to collard greens or mustard greens, and a short braise or saute with garlic softens both their texture and their slightly bitter edge. If you buy turnips without greens, look for them sold separately in the produce section of stores that carry Southern or soul food staples.