9. Artichokes
The benefits: This complex vegetable—you can eat only parts of the leaves and the center “choke”—stymies many home cooks, but adding artichokes to your vegetable repertoire is worth the effort. “Artichokes are rich in soluble fiber, which helps block the absorption of cholesterol,” says Lisa Hayim, founder of the Well Necessities nutrition practice. In fact, artichokes are superstars when it comes to fiber—one medium artichoke has nearly 7 g, about a third of the 25 g women need daily.
“Artichokes are also rich in antioxidants and therefore considered helpful for anti-aging. The antioxidants protect the body from the cellular damage that results from free radicals and that can lead to heart disease and Alzheimer’s,” says Hayim.
There’s more: Artichokes contain potent anti-inflammatory compounds and polyphenols that fight disease, including cancer. University of Illinois researchers have found that artichokes may even help kill pancreatic cancer cells. And the vegetable is rich in vitamin C, folate, and magnesium.
Tip: The trick to a perfect artichoke dish is to choose artichokes in their prime. Look for ones that feel heavy in your palm (lighter artichokes are likely older) and have rich green leaves that are firmly closed.
10. Parsley
The benefits: Typically used as a garnish and pushed to the side of the plate uneaten, this zingy herb belongs in your regular cooking arsenal. “Parsley allows you to add flavor to meals for very few calories,” says Gorin. “One tablespoon of fresh parsley has one calorie.”
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The herb is also a rich source of antioxidants. And if you’re looking to boost your intake of vitamin K—crucial for strong, healthy bones—look no further than these dainty green leaves and stems.
Tip: Switch up a traditional pesto by replacing basil with parsley.