11 Green Foods (and 1 Drink) That Are Good for You

Avocado toast, anyone? Feel free to serve yourself up a piece and reap avocado’s potential health benefits.

Sure, you do score fat — about 22 grams (g) in a whole fruit, according to the U.S. Department of Agriculture (USDA). But it's the cholesterol-lowering monounsaturated kind that nutrition experts love. According to MedlinePlus, the monounsaturated fats in avocado are one of the healthy fats that can help lower your LDL (“bad”) cholesterol and help develop and maintain your cells.

One whole avocado also contains 3.1 milligrams (mg) of vitamin E, making it an excellent source of the vitamin. Vitamin E works like an antioxidant, according to the National Institutes of Health (NIH), which protects your body from harmful substances called free radicals. Also, a review of animal studies suggests that vitamin E may help improve cognitive and memory issues.

Avocados also contain lutein, an antioxidant that protects eye health — clocking in at 406 micrograms (mcg) per fruit, notes the USDA. According to a review published in Nutrients, lutein may improve or prevent age-related macular degeneration, which is the No. 1 cause of blindness and vision impairment.

The perks of avocado don’t stop there. A whole avocado provides 10 g of dietary fiber, according to the USDA, making it an excellent source. Fiber not only helps relieve constipation but also aids weight maintenance and lowers your risk of developing type 2 diabetes, heart disease, and potentially some cancers, according to Mayo Clinic.

Avocados are a wonderfully versatile addition to salads, tacos, soups, and sandwiches. Add some slices to your next meal, and reap the rewards.

Kale belongs to the powerhouse family of produce known as cruciferous veggies (a fancy word for the cabbage family).

While kale often gets a lot of hype in the nutrition world, there’s a good reason why. “Kale has an impressive nutrient profile,” says Natalie Rizzo, RD, the New York City–based author of Planted Performance and founder of Greenletes.

One cup of loosely packed raw kale has 1 g of fiber, according to the USDA.

Kale also comes through with 98 mcg of vitamin K, making it an excellent source. And that’s important, because vitamin K helps with blood clotting and keeping your bones healthy, along with many other health benefits, according to the NIH.

You’ll also score 23 mg of vitamin C, according to the USDA, making it an excellent source. Plus, the NIH notes that vitamin C helps protect cells that would otherwise be damaged from free radicals. Vitamin C is also involved in protein metabolism and helps the immune system work properly, so it can help fight diseases.

And past research has found that eating kale can suppress rises in blood glucose after a meal, meaning that kale may help regulate blood sugar and help keep you feeling full, says Rizzo.

On top of all this, compounds in kale called glucosinolates get broken down in digestion and form compounds called “indoles” and “isothiocyanates,” which are known for stopping the growth of certain cancers in animal and laboratory studies, according to the National Cancer Institute. Human studies looking at cruciferous veggies and the ability to reduce cancer risk are mixed, and the National Cancer Institute does note that more research needs to be done (but there is some potential for prevention of certain cancers like prostate, colorectal, lung, and breast, it says).

Looking for ways to enjoy kale? “I personally prefer cooked kale, and I add it to pasta dishes for some extra nutrients,” says Rizzo. (Try her spaghetti with ricotta and kale dish tonight!)

Another potent cruciferous veggie, Brussels sprouts are loaded with immune-supporting vitamin C. A single cup of raw Brussels sprouts has about 75 mg of vitamin C, according to the USDA, making them an excellent source. Be mindful, however, that because vitamin C is heat sensitive, as one study notes, cooking Brussels sprouts will reduce this amount slightly.

Plus, you also score over 3.3 g of fiber, making it a good source. A cup provides potassium, too (342 mg, making it a source).

And potassium is important for everything, from keeping your heart and kidneys functioning to your muscles contracting, according to the NIH. Meanwhile, too little intake of the mineral is associated with an increase in blood pressure, especially for people who eat a diet high in sodium, the NIH notes. The agency recommends increasing the amount of potassium in your diet by eating foods that contain it (like Brussels sprouts!), and limiting your sodium intake to help lower your blood pressure and reduce your risk of stroke.

To make Brussels sprouts more tempting, consider roasting them. “Brussels sprouts have a naturally bitter taste, so I like to pair them with something mild, like bread and cheese,” says Rizzo. “Whether you add them as a topping to a traditional pizza or make an untraditional recipe, you’re going to love this new way to eat Brussels,” Rizzo adds.

Calling all kiwi lovers! According to the USDA, two whole kiwis (yes, you can eat the peel!) have 96 calories combined, about 4.5 g fiber (making them a good source), 112 mg of vitamin C (an excellent source), and 39 mcg of folate (a good source).

Folate does everything from helping to make DNA and other genetic components to helping cells to divide, according to the NIH.

Kiwi may also help you have a better night’s slumber. “Interestingly, research suggests that kiwi contains serotonin, which may be beneficial to those with sleep disturbances,” says Rizzo. According to a small previous study, eating kiwi regularly could help people fall asleep, as well as have longer and better-quality sleep.

Slice some kiwi into your cereal, yogurt, or salad for a refreshing health boost. “I like to put kiwi in a smoothie or use them to make chia seed pudding or overnight oats,” suggests Rizzo.

These soybeans are worth ordering as a side dish or sprinkling on top of your next salad. Edamame is a good source of plant-based protein, and it is also considered a complete protein. Complete proteins contain all nine essential amino acids that the body does not produce on its own, according to Cleveland Clinic. One cup of cooked, shelled edamame contains a whopping 18.4 g of protein, according to the USDA.

Getting enough protein is key because it’s found in almost every body part and is responsible for crucial processes in your body, like making the hemoglobin that transports oxygen in your blood, according to Harvard T.H. Chan School of Public Health.

Yet replacing animal sources of protein with ones from plants can be a boon to your heart because the latter tend to contain less saturated fat, according to Harvard. A review published in June 2019 in the Journal of the American Heart Association found that the positive impacts of soy protein, in particular, on heart health — including lowering LDL cholesterol — have been proven consistent over the past two decades.

Reams of studies have deemed antioxidant-packed green tea a health wonder drink. That may be because it contains catechins, which, Palumbo explains, are a type of polyphenol, along with caffeine, which may contribute to boosting your metabolic rate and fat oxidation.

Indeed, a meta-analysis of 26 randomized controlled trials, published in May 2020, suggests green tea may play a role in weight loss. Researchers concluded there was significant reduction in waist circumference after consuming 800 mg or more of green tea supplements each day for less than 12 weeks. Not to mention, body weight went down when less than 500 mg were consumed per day for 12 weeks. More studies with tea bags, however, are needed, as those present a more realistic amount that people consume.

Drinking green tea regularly for about a month may also have a positive impact on insulin resistance in people with type 2 diabetes, thereby helping stabilize their blood sugar, a past study found. Another study, published in June 2022 in Current Developments in Nutrition, found that taking green tea extract for four weeks may help stabilize blood sugar levels in people with heart disease risk factors (but it’s worth noting that people were consuming an extract, not drinking it, so it’s unclear whether drinking green tea would result in the same benefit).

One thing that’s certain is that unsweetened green tea is almost calorie-free, so in this respect, it can support weight maintenance or weight loss if those are your goals. According to the USDA, 1 cup has just 2.4 calories.

It’s time to flavor up your meal with basil and bank some serious health perks in the process. “Basil leaves are rich in rosmarinic and caffeic acid, which are phenolic compounds with strong antioxidant properties,” says Palumbo. These acids may even have neuroprotective properties, according to Developing Therapeutics for Alzheimer’s Disease, an academic book containing a review of research for Alzheimer’s treatments. And a study credits a compound in basil called Fenchol with possibly helping protect the brain against Alzheimer’s.

And there’s more. “Basil also contains eugenol, an essential oil, which has anti-inflammatory properties,” says Palumbo. One review found that eugenol’s anti-inflammatory properties could even make it a potential complementary treatment for inflammatory diseases.

You also score very few calories for all that flavor, making this herb a smart addition to any weight loss diet. A ¼-cup portion of fresh basil contains just over one calorie, according to the USDA. Not to mention, a small study of men who were overweight or had obesity found that adding a blend of spices, including basil, to a meal that’s high in fat and carbohydrates may lower your inflammation levels post-meal.

Try flavoring pasta sauce with basil, and if using fresh, triple the amount compared with the dry version, Palumbo says. “You can use it in the classic and delicious caprese salad, place fresh basil leaves on top of cooked pizza, and put it into soup, such as pasta fagioli or minestrone or other bean soups,” she says. And don’t forget pesto, she says, which is a mix of ground basil, olive oil, pine nuts, and garlic. Pesto can dress up a sandwich, pasta, seafood, or eggs! “Finally, when in season, I coarsely tear it and throw it in a tossed green salad where it adds a flavor boost,” says Palumbo.

Although seaweed is probably not on most grocery lists, you may want to consider adding it. According to the USDA, 1 cup of dried seaweed has 3.7 mg of iron, making it an excellent source. Iron aids growth, development, and hormone production, according to the NIH.

The same amount of seaweed offers 0.6 mg of zinc, a mineral that supports your immune system in fending off viruses and bacteria, along with making DNA, proteins, and genetic materials in cells, according to the NIH.

Last, seaweed is an excellent source of iodine, a trace element important for musculoskeletal, nervous system, and metabolic health, among other functions, notes the NIH.

Select a seaweed salad appetizer or sushi rolls made with nori next time you order Japanese food, or add a few pieces to your next homemade soup.

Get ready to make green beans your new favorite side dish. Also called string beans, green beans are loaded with fiber, which can help lower cholesterol and stabilize blood sugar, making them a healthy food choice for people with diabetes.

According to the USDA, 1 cup of green beans contains almost 3 g of dietary fiber, making them a good source, for only 31 calories — another plus, since weight management can help with diabetes management. Not too shabby!

The Defeat Diabetes Foundation suggests green beans are a great food for helping to prevent and manage diabetes, because they are also considered low on the glycemic index and have a low glycemic load. As Mayo Clinic notes, this means they are more slowly digested and thus cause a lower and slower rise in blood sugar.

Ready to get cooking? For a Greek twist, cook green beans in olive oil, tomatoes, garlic, and onions, suggests Palumbo. “Green beans take well to sliced almonds or feta cheese. An easy way to prepare them is, after washing and trimming the ends, involves mixing them with olive oil and herbs of your choice, and roast on a sheet pan in the oven until they’re softened to your liking and slightly browned,” says Palumbo.

Another option: Make a classic salade niçoise. “Combine chunks of new potatoes with chunks of tuna and steamed green beans, and dress lightly with olive oil and vinegar,” says Palumbo.

Red, yellow, and orange peppers may get more health accolades for their potentially cancer-fighting lycopene (the component that gives them their bright pigments, per Harvard Health Publishing), but green peppers can certainly hold their own. After all, they provide nutrients. According to the USDA, one medium-size green bell pepper has a whopping 96 mg of vitamin C, which makes it an excellent source. As mentioned, vitamin C helps support immunity. One pepper is also a source of beta carotene, folate, and vitamin K.

Dip strips of green bell pepper in hummus for a healthy snack, add them diced to salads for extra crunch, or toss pieces into stir-fries or Mexican dishes.

“Asparagus is a good source of several B vitamins, including thiamin, riboflavin, niacin, and B6,” says Palumbo. One cup of asparagus contains 0.2 mg of thiamin (B1), 0.2 mg of riboflavin (B2), 1.3 mg of niacin (B3), 0.12 mg of pyridoxine (B6), and 70 mcg of folate (B9), according to the USDA. “It’s an excellent source of folate, also a B vitamin. In fact, it’s one of the top five vegetable sources of folate,” Palumbo says.

B vitamins help in the process of making energy from the food you consume and also help form red blood cells, according to MedlinePlus. Not getting enough of certain B vitamins like B12 or B6 can lead to a deficiency called anemia, which means you don’t have enough red blood cells to carry oxygen to your body’s tissues, Mayo Clinic notes.

“It’s also a good source of dietary fiber, including inulin, a type of soluble fiber that acts as a prebiotic, stimulating the growth of healthy bacteria in the gut,” says Palumbo. One cup, notes the USDA, has 2.8 g, which makes it a good source. One article notes that inulin supports digestive health due to the fermentation process in the colon.

If you’ve always feared the potent taste of asparagus, you’re not alone. “When I was growing up, my mother used to boil it and I would literally gag when eating it,” says Palumbo. “This was before the art of roasting vegetables was common in American homes.” Today, Palumbo tosses it with a little olive oil and either roasts it in the oven or puts it outside on the grill. “You can squeeze a little fresh lemon juice or sprinkle some sesame seeds on it. Roasting brings out the natural sweetness of the vegetable — no gagging anymore,” says Palumbo.

Nopals, or prickly pear, also known as cactus pear, is the fruit of the cactus plant, and it leans more toward a yellow green in color than a true green, says Palumbo.

A review notes that the plant, which is popular in Mexican cooking, may provide a complementary treatment for people managing diabetes. Researchers outline findings that suggest nopals may increase insulin sensitivity, improve glucose metabolism, and potentially regenerate pancreatic cells — all effects that would lead to more stable blood sugar. Yet more studies are needed to know the true mechanism behind the plant’s perks for people with diabetes, they write.

Until more studies are done, know that nopals provide plenty of nutrition. A single prickly pear contains only about 42 calories and almost 4 g of dietary fiber, according to the USDA, making it a good source.

“It’s rather versatile — in addition to eating it whole, you can broil it, toss it in salads, and turn it into a sauce,” says Palumbo.

Additional reporting by Erica Patino.