Experts recommend prioritizing four highly nutritious vegetables that often appear in local markets but are frequently overlooked by shoppers. According to nutritionists, these vegetables offer exceptional health benefits, affordability, and versatility in cooking—making them worth purchasing whenever available.

1. Spinach – A powerhouse of iron and antioxidants

Spinach is packed with iron, folate, vitamin K, magnesium, and important antioxidants that support red blood cell production, bone strength, and immune function. Its mild flavor makes it suitable for soups, stir-fries, smoothies, and salads. Regular consumption helps reduce inflammation and supports cardiovascular health.

2. Water spinach – Excellent for digestion and detoxification

Commonly found in Southeast Asian markets, water spinach contains high levels of fiber, vitamin A, and plant compounds that promote liver detoxification and smooth digestion. Its hydrating nature also helps prevent constipation and supports gut health. Despite being inexpensive, it offers nutritional value comparable to many premium vegetables.

3. Mustard greens – Rich in vitamin C and anti-cancer compounds

Mustard greens are recognized for their peppery taste and dense nutrient profile. They contain glucosinolates—bioactive compounds linked with reduced cancer risk. Additionally, their high vitamin C content boosts immunity, enhances collagen production, and helps the body fight infections. They retain nutrients well when lightly sautéed or boiled.

4. Sweet potato leaves – The underrated “super greens”

Although many people only buy sweet potatoes, their leaves are actually among the most nutritious edible greens. Sweet potato leaves provide abundant polyphenols, chlorophyll, and vitamins B6 and E. These nutrients help protect blood vessels, support eye health, and improve overall immunity. They are soft, easy to cook, and suitable for both adults and children.

Why you should buy these vegetables whenever you see them

Nutrition experts emphasize that these four vegetables deliver a rare combination of high nutrient density, low cost, and ease of preparation. In a time when lifestyle-related diseases such as hypertension, diabetes, and fatty liver are on the rise, incorporating these leafy greens into daily meals can significantly support long-term health.

They are especially beneficial for:

• People with weak immunity

• Individuals following a weight-loss diet

• Older adults needing more fiber and antioxidants

• Those with limited food budgets but wanting nutrient-rich meals

Final recommendation

If you come across these vegetables at the market, nutritionists advise buying them without hesitation. They are not only affordable but also offer exceptional health benefits that surpass many expensive imported greens.