7 Healthy Vegetables You Would Love

Amarachi Okike
Amarachi Okike
My name is Amarachi Okike, a content writer and lover of the African culture especially its traditional dishes.
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What do you know about healthy vegetables? Do you know enough about vegetables and how to use them in your everyday life?

Do you know the vegetable dishes and their health benefits? It is important to be adequately informed on the health benefits of the food you eat.

Some food can be harmful to the body, these harmful foods can cause diseases, nobody wants to be sick, that is why we are here for you.

We give you the best African food that would be beneficial to your health, your body, and your mind, good food makes a good life.

Vegetables should be part of your everyday life, it is the easiest and fastest way of improving your general well-being and health.

Who doesn’t want to live a happy and healthy life where you are strong enough to have all the experiences in the world.

There are a few ways of maintaining good health, there are several activities you would need to put your body through, and there are some foods that you’re going to have to eat, all these to have a good and healthy life.

If you think about it, this is only a small price to pay for a long-term benefit so why don’t you just take these measures to have a happy healthy life?

As easier said, there are some activities that you would need to undergo to have this healthy and happy life but did you also know that food also had a major role to play in your healthy and happy life?

There are a couple of nutrients required by the body to function properly, and these nutrients can be gotten from your day-to-day meals.

Here is a list of some of the nutrients required by your body for proper functioning;

  • Magnesium
  • Sodium
  • Vitamin B-6
  • Iron
  • Vitamin C

The nutrients found in these healthy vegetables have their functions, and these functions are to keep your body healthy, happy, and nice.

These vegetables can be found in some countries across Africa and you are free to use them for your African dishes.

Don’t you want to dig deeper into this amazing world of healthy vegetables?

Some of the nutrients can be gotten from different kinds of food. Most of these nutrients can be gotten from vegetables.

What Are Vegetables?

If we are being plain and simple, vegetables can be described as a part of a plant, or a plant that can be used as food.

image from: Pinterest.com

Now you have an idea of what vegetables are, it is only right you know how vegetables help your body in ways you never knew before.

To dig in a little deeper, vegetables are healthy edibles of a plant that are great for your body and your mind. Who doesn’t love an edible plant?

Vegetables in your meal at least twice a day can help you in several ways, and it is our job to inform you in foods that would help keep you and protect you from sicknesses or diseases, taking care of yourself through simple means, measures as simple as food.

Food is a very essential part of our everyday life, they determine the functions of some major parts of the body.

Don’t worry you would know more here on the Advantages of Vegetables;

You should know that the health benefits of vegetables differ across the different types of vegetables, this so differs across people, this is as a result of the difference in health, nutritional needs, and diets.

Now that you know the advantages of these vegetables, don’t you think it is time to know these special and healthy treats?

Of course, you are going to know the vegetables, not just for you to know them, but for you to understand their health benefits and the several dishes they can be infused in.

Living a healthy life and creativity with your food go hand in hand because being creative with your food is also being able to mix and combine several healthy meals into one meal, getting the best flavors and nutrients out of it.

You should now know more about vegetables, so you would be able to identify the veggies, know the health benefits and also know the several dishes they can be used to prepare.

The first vegetable on this list of healthy Vegetables You Would Love is


image from: Pinterest.com

Tomatoes are also considered to be fruits but they are mostly used as vegetables, this would be as a result of their use in different cuisines.

There are various uses of this amazing vegetable, but before we get into that, let’s look at the health benefits of this healthy vegetable.

What Are The Healthy Benefits of Tomatoes?

  • Tomatoes are known to contain substances known as Lycopene; This substance is said to give the tomatoes their bright red colors, and it is also known to aid in the protection of the human cells from damage.
  • They are a great source of potassium
  • Great source of Vitamin E
  • Tomatoes are known to contain Vitamin B

There are several dishes you can play around with using this vegetable, with these dishes you know you would be getting a good amount of nutrients in your system, these nutrients would help keep you healthy, strong, and ready for new and fun experiences.

Here are a few dishes you can prepare with Tomatoes;

  • Stew and rice
  • Jollof rice
  • One-pot Jollof rice
  • Palm oil rice
  • Ewa Agoyin
  • Yam porridge
  • Tomato sauce and chicken
  • Egg sauce

There are so many other dishes that can be prepared using tomatoes, you can always check them out here at Afrifoodnetork.

The second dish is a vegetable that everyone should have at least three times a week, having this vegetable would ensure an improvement in your everyday life.

The next vegetable on this list of healthy Vegetables you would love is;


What is A Spinach?

This is a green leafy vegetable; This vegetable is a great source of some important nutrients that the body needs for some important activities.

Some of these nutrients also help in the formation of sin vital parts of the body, a few of the nutrients present in spinach are; vitamins, calcium, iron, and antioxidants.

For a diet-free meal, spinach is considered to be a very good option, this is due to its calcium and iron content.

To dig a little deeper into the nutritional contents of spinach; It is said that one cup of raw spinach consists of water and contains 7 calories.

Spinach also provides some basic nutrients required by the body like;

  • Magnesium
  • Folate
  • Vitamin C
  • Calcium
  • Antioxidants
  • Iron

What Are The Health Benefits of Spinach?

  • Due to the good iron content of spinach, which is known to be a good source of energy.
  • Spinach is known to develop the blood.
  • Helps in the formation of nerves and muscles.
  • Very rich in Antioxidants.
  • Spinach may lower blood pressure, which is very beneficial to heart health.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

How Do You Enjoy Spinach?

You know the health benefits of spinach; Don’t you want to know as it can be enjoyed? Of course, you do.

There are different ways to be creative with your veggies, just so it is easy for you to enjoy the health benefits and flavor while being creative and having fun with it.

There are different ways of enjoying spinach, a few ways like; Smoothies, salads, sandwiches, pasta, Jollof rice, and so many more.


The next vegetable is quite popular in most countries in Nigerian, it is one of the most used vegetables in Africa for special dishes and the vegetable is Carrots.

healthy vegetables

Did you know that every cup of chopped carrots is said to contain 52 calories?

This is known to be three times the recommended vitamin A intake for adults. This is so fun. Think of all the health benefits of carrots!

What Are The Health Benefits of Carrots?

  • Carrots are known to be effective for eyesight, henceadequate intake of carrots aids in the prevention of vision loss.
  • Carrots contain vitamin A which is the vitamin required for good eyesight.
  • Carrots are known to be good cancer fighters.

It is one thing to have a healthy vegetable, it is another to have to healthy and delicious vegetable. It is a greater thing to have a delicious, healthy, and versatile vegetable like a carrot.

Carrots are naturally juicy and flavor-filled so enjoying them is not so much of a problem, you can decide to eat your carrots raw, you can decide to boil them, and enjoy with whatever meal you choose.

Scent Leaves

On this list of healthy Vegetables, there are scent leaves, a healthy and amazing vegetable that would completely change the scent and taste of your food. This is a vegetable everyone

The name says it all about this vegetable, the aroma of this healthy vegetable would leave you smiling, imagine what it does to your food.

This vegetable is known to enhance the flavor, taste, and smell of food.

scent leaf
image from: Pinterest.com

Adding scent leaf would leave you nourished and healthy, not to forget it would leave your food smelling nice.

There are several ways of enjoying scent leaves, you can use them in your food and enjoy this healthy vegetable.

There are a few dishes you can add this healthy vegetable to, and they are:

  • Pepper soup (catfish pepper soup, chicken pepper soup, goat meat pepper soup)
  • Stew
  • Palm oil rice
  • Yam porridge

The next vegetable on this list of healthy vegetables is;


This healthy vegetable is one of the best things that can happen to you and your general health, why? You might ask; Well, broccoli is known to contain some incredibly essential nutrients that the body needs to function, like; Vitamin K.

Broccoli is a vegetable that belongs to the same family of kale, cauliflower, and cabbage. This class of healthy vegetables is known as ‘Cruciferous Vegetables.

What Are The nutritional content of Broccoli?

To truly know the potential of this healthy vegetable, you should be aware of the health benefits, so here are a few to give a bit of an insight on what the health benefits of broccoli might be;

  • Vitamin K
  • Vitamin C
  • It is said that cruciferous vegetables contain certain chemicals called Isothiocyanates and indoles. These chemicals are known to stop or reduce the growth of cancer in the organs of the body, like; Breast, liver, bladder, stomach, and some others.
  • Broccoli is known to be a good anti-inflammatory agent.

Sorghum Leaves

This list of healthy vegetables that are good for you is incomplete without the famous and healthy Sorghum leaves.

The leaves of this vegetable are mostly used for its coloring abilities, not only is it used for its coloring abilities, but it is also used for medicinal purposes.

When Sorghum leaves are boiled, they give off a burgundy color. This vegetable is very healthy and flavor-filled. Who wouldn’t want this healthy vegetable on their list of “healthy vegetables to try?”

This vegetable can be found in your local markets across several countries in Africa, mostly harvested during the rainy season.

What is a healthy and tasty vegetable without great health benefits? The body can be sensitive to some food if not taken properly, as there are some nutrients required by the body to function properly, these nutrients can be gotten from the food you have every day.

What other way to know what food is good for you and what food is bad for you? By knowing the nutritional values of these vegetables.

That is why we are here for you, giving you a variety of healthy vegetables and their health benefits, so you would not only be enjoying some delicious foods, you would also be getting the appropriate nutrients required by the body to function properly.

To let you in on the great nutritional values of the healthy vegetables you eat, you are going to get familiar with a few health benefits of sorghum leaves.

What Are The Health Benefits of Sorghum Leaves?

  • Sorghum is known to contain phenolic acids, lycopene, oleic and palmitic acids.
  • Sorghum leaves are known to be a natural antioxidant
  • Sorghum leaves are known for their ability to prevent some cardiovascular diseases.

How Do You Use Sorghum Leaves?

Sorghum leaves are very popular in Ghana for the role it plays in their traditional rice dish called “Waakye (Waa-che) rice.

Sorghum leaves are known to give the Ghanaian dish its very special color, flavor, and some extra taste. To know more about Ghanaian dishes, you can check out this article on Ghanaian dishes you would love.

In some other parts of Africa, Sorghum leaves are used in the production of beer.

Baobab Leaves

The list of healthy Vegetables you would love would be incomplete without the addition of this special vegetable, called Baobab leaves.

Baobab leaves are gotten from the tree baobab tree, the riots are often eaten for their great taste and health benefits.

The baobab tree is a special kind of tree because every part of the tree is in use, the fruits are usually eaten and the leaves are used as vegetables, the vegetables are either dried or cooked.

The seeds are also known to have some great healthy contents that would help in your everyday life, do you know that this tree is very special?

Who wouldn’t want something out of this special tree? The seeds of this special tree are not left out of the nutritional benefits; The seeds of baobab trees are known to contain a good amount of proteins fat; The seeds can also be enjoyed as a snack.

Are you looking for a healthy snack? You can enjoy the seeds of the baobab tree (it is usually roasted); Are you looking for new and healthy Vegetables to nourish your body and mind? Baobab leaves are good for your body with their great health benefits; Are you looking for a juicy and flavor-filled fruit to enjoy? You can always enjoy the fruits of the baobab tree.

African Eggplant

This African Eggplant is also known as “bitter tomato”, it is very common in Ethiopia.

This healthy vegetable is a very popular staple in some countries in Africa as it is known to exist in different colors, shapes, and sizes.

There are four groups of this healthy vegetable (African Eggplant) and they are;

  • Aculeatum
  • Shum
  • Hilo
  • Kumba

This healthy vegetable can be enjoyed in different ways, it can either be eaten raw or cooked, it can also be added to your favorite dishes.

healthy vegetables
image from: Pinterest.com

Adding this healthy vegetable to your meals adds some extra flavor and nutrients to your meal that your body and stomach would love. Who doesn’t love a versatile vegetable?

Other parts of this African Eggplant can also be consumed and enjoyed like; shoots and leaves.

You can enjoy this healthy Vegetable with any dish of your choice, it goes well with almost any dish of your choice.

Why don’t you try this healthy vegetable for yourself to understand the health benefits and the flavor? You should try it.

African Cabbage

On this list of healthy Vegetables, African Cabbage is the next best thing for you, you don’t believe? Here are a few reasons you would believe and be convinced and include this healthy vegetable in your daily meals.

This healthy vegetable is also known as cats’ whiskers and Shona cabbage. Almost all parts of this plant are edible, from the seeds to the roots, and the leaves.

The leaves of this healthy African plant are butter so some cooking methods are done to neutralize the taste like; cooking, fermenting and soaking.

This healthy vegetable tastes amazing in some African dishes like; Soups, stews, sauces, and even pickles. African cabbage is also used as a flavoring for these African dishes.

What Is Your Favorite Vegetable On This List of Healthy Vegetables You Would Love? 

You have seen a good number of healthy Vegetables that would do so fees for your general health, every vegetable should be your favorite if you are honest with yourself, but we would leave you to make your pick of your favorite Vegetable on this list of healthy Vegetables that you would love.

You already know the advantages of having these healthy vegetables in your meal or do you need more convincing?

To know more about other vegetables and their health benefits, you can check out other articles here at the African food network.


vegetable sauce pictires
image from: Pinterest.com

Other Vegetables You Would Love

The vegetables on this list of healthy Vegetables are only a small amount compared to the other kinds of vegetables that would be giving you the best nutrients required by your body to perform wonders.

You are free to check out these other vegetables and have fun with them; These vegetables would give your food a fresh and delicious taste, amazing scent, and overall great nutrients.

Who wouldn’t love to have all these from vegetables?

Here are some other vegetables you would love, feel free to prepare fun and interesting dishes with these vegetables.

Other vegetables you should try;

  • Ugu
  • Basils (Curry leaves)
  • Bitter leaf
  • African Black Nightshade
  • Stinging nettle
  • Amaranth
  • Cowpeas
  • Ethiopian Kale
  • Utazi
  • Oha leaves

Have Fun with Your Healthy Vegetables 

It can be boring eating just vegetables, there are several ways of enjoying s healthy vegetable-filled dish, be free, make tasty and healthy dishes, with your vegetables and be on your way to a healthy and happier life.

There are so many dishes you can try out with vegetables and we are here to help you out by giving you an idea of some of the dishes you can enjoy your healthy vegetables with.

Here Are a Few African Dishes You Can Enjoy Your Healthy Vegetables With

  • African Vegetable stew
  • Oha soup
  • Vegetable sauce and plantain/Yam
  • Vegetable egg sauce and rice
  • Vegetable salad
  • Coleslaw
  • Hamburger
  • Palaver soup
  • Miyan Kuka and Tuwo Shinkafa
  • Bread and vegetable sauce


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Amarachi Okike
Amarachi Okike
My name is Amarachi Okike, a content writer and lover of the African culture especially its traditional dishes.

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