Frida Harju, In-House Nutritionist at the health app Lifesum (, comments on the nutritious vegetables that everyone should include in their diet. 




Like tomatoes, spinach contains antioxidants that combat free radicals, it has also been found by researchers at the University of South Florida to improve both memory and learning skills. Spinach contains a great deal of potassium which increases the speed of signals between neurons, helping our brains to be more responsive. It is also full of vitamin C, which helps the body fight infection and increase the levels of antioxidants in the body.

Sweet potato

Sweet potato contains a massive 65% of the minimum necessary daily amount of vitamin C, while also having a very low glycemic index of 17. The potatoes are rich in dietary fibre, which helps to reduce blood sugar and insulin spikes, ultimately reducing belly fat. The best way to benefit from sweet potatoes is to keep the skin on, as it possesses healing potential with its high levels of vitamin A, beta-carotene and high potassium content.


Beans are a great source of nutrition. They contain lysine, an essential amino acid which helps the body to convert fatty acids into energy and helps to lower cholesterol. They also contain folate, a B vitamin which affects neurotransmitters that can boot your mood. Beans, especially white beans, are also rich in protein, iron and fibre as well as being a great source of calcium, making them a great food to include in your meals.


Aubergines are rich in minerals such as potassium which is good for metabolism, and magnesium which helps to relax your muscles and can aid in improving your sleep. If you lack vitamin B and K this is a good vegetable to opt for, and make sure to keep the skin on if you would like extra nasunin, a potent phytonutrient and antioxidant which has anti-ageing properties. Aubergines also have a high-water content, which helps to keep your body and skin well hydrated, as well as leaving the skin looking glowing and healthy.


Pumpkins contain essential nutrients such as folic acid, manganese, vitamin C and zinc, all known for helping strengthen the body’s natural immune system. It also contains riboflavin, the vitamin also known as B2, which helps the body fight off bacterial functions. Not only this, but the oil found inside pumpkin seeds contains high levels of the plant-based compound, phytoestrogen, hugely beneficial in preventing high blood pressure.

Brussel Sprouts

Not only are sprouts rich in vitamin C and K, which help to maintain healthy bones, they also contain carotenoids, which are essential for supporting good vision. Sprouts are a great source of vitamin C and also contain very low sodium and fat content, making them a great vegetable for supporting the health of your heart.

Lifesum ( is a Stockholm-based digital health company with over 20 million users. Using tech and psychology, it allows users to select their food preference such as vegan/vegetarian/pescatarian and creates a tailored plan to help people live happier, more balanced lives. Providing users with recipes to suit their lifestyle and helping to ensure that they do not miss out on any essential nutrients, users are presented with tips and nutritional content aimed specifically at their diet. Lifesum helps users to build healthier habits with features and habit trackers such as vegetable tracker and meat-free challenge. Whether the goal is to lose weight, build muscle, or just live a healthier life, Lifesum shows how changing small, everyday habits can transform your life. The app is available on iOS and Android.