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The 7 best vegetables for vegetarians

The 7 best vegetables for vegetarians

The Athletarian
The Athletarian

Broccoli, spinach, kale or carrots — veggies are well-known for being good for your health and efficiency. Especially vegetarians have special dietary needs.  Vegetarians doing sports need even more nutrients. Long distance runners tend to sweat a lot due to their physical efforts.

They need veggies that contain a plenty of minerals and vitamins, which keep their bones, muscles and cardiovascular system healthy. Only a well-fed body can run distances from 1.9 mi to 26,21 mi or even longer. But which veggies are the healthiest ones and most nutrient dense? This article takes a look at 7 of the best vegetables for a vegetarian and their proven health benefits.


This leafy green is one of the healthiest vegetables around. It's packed with vitamins K and A. Moreover, Spinach is a great deal of antioxidants. Those are great if somebody wants to reduce the risk of chronic disease. Antioxidants also support the immune system and minimizes the risk of cancer. Aditionally spinach contains magnesium, calcium and iron, which support the immune system, skin and bones. All in all it's a great nutrient source for a runner or a vegetarian.


Carrots are packed with vitamins A, K and C, antioxidants and potassium. The most powerful antioxidant is beta-carotene, which gives carrots their orange color. It can help in cancer prevention. Carrots also contain Alpha-carotene and lycopene. Those antioxidants are very powerful and free-radical fighting. The nutrients in carrots have proven their benefits in eye-health, supporting the immune system and preventing cancer.


Kale is rich in different vitamins, fiber and minerals. It's one of most underestimatet and best vegetables. It's a source of vitamins A, K, C, B, calcium, copper and potassium. Vitamin K is important for cardiovascular and bone health. It can prevent heart disease and increases the bone density.

The high amount of vitamin C and antioxidants reduces inflammations and supports the immune system. Vegetarians that consume kale regularly can decrease their LDL cholesterol, blood sugar levels and lower the blood pressure. The B vitamins are crucial for a healthy energy metabolism and indispensable for vegetarian runners.


Broccoli contains vitamins A, B, C, E, K and minerals like sulfur, calcium, potassium, magnesium and sodium. It contains a very high concentration of vitamin C and it's a great source of natural fiber. Natural fiber promotes gut health and keeps you satiated and full, what's great if you're on a diet. The natural flavonoids in broccoli can improve eye health and reduce inflammation. The vitamins and minerals are important for strong bones and muscles, a healthy skin and digestion.

Brussels Sprouts

Brussels sprouts are a member of the cruciferous family of vegetables. They contain vitamins A, C, K, Manganese, Potassium and folate. Moreover, they are a good source of omega-3 fatty acids. They can increase cardiovascular health and are thereby helpful for a better performance in running. The little green balls also contain kaempferol, an antioxidant that's good for eye health and reduced inflammations. It's not a suprise that Brussels Sprouts are one of the best vegetables for a vegetarian.


Celery is a great vegetable for a vegetarian although it gets not as much attention as other greens like broccoli or kale. Celery is really healthy and contains vitamins A, K, C and minerals like folate and potassium. It's also packed with different antioxidants and flavonoids. Its nutrients promote the immune system, cardiovascular health and reduce inflammations all over the body. The high content of fiber is beneficial for gut health and a proper digestion.


Asparagus is an impressive source of fiber and vitamins A, B and C. It's also a known for its high content of potassium, folate, phosphorus, iron, zinc and antioxidants. The micronutrients are great for pregnant women, especially the folate. His fiber supports gut health and digestion. The included antioxidants help the body to get rid of toxins and support the immune system. It can improve bone health as well as cell growth.