The Big Five Veg

Whether you’re drinking or eating them, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease. 

Here is our line up of the big 5 in greens. 


This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.

Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease and may be beneficial for heart health, as it may lower blood pressure.


Broccoli belongs to the cruciferous family of vegetables.

It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane. Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

Eating broccoli may help prevent other types of chronic disease, too. A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium.


Brussel sprouts

Not a veg that we include in our juices but still super nutritious. Maybe it could be a limited edition Christmas special? 

Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.

Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells which can contribute to chronic disease.

Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium.


One of the big 5 that we love to squeeze into our juice, but is it worth the squeeze? 

It's a yes from us! Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content.

A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. It also fulfils your entire daily requirement for vitamins A, C and K.

Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health, improved cholesterol levels, decrease blood pressure and blood sugar levels. 


Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables. But remember, carbs are NOT the devil and this is not a bad thing! They are incredibly nutritious.

One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.

Because they are high in fibre, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.


Which would make it into your top 5?

Previous article
Celebrating International Women's Day
Next article
The Story Of A Green Juice Convert

You might also like

Recently Viewed