U.S. dietary guidelines recommend eating between 2-2 1/2 cups of vegetables daily, depending on your age and gender. Fresh vegetables contain essential vitamins, minerals, and other nutrients to help you stay healthy. Some of the benefits that you can enjoy from vegetables include: Healthy eyes and skin from Vitamin A in carrots, spinach, sweet potatoes, and cabbage. Healthy teeth and gums from Vitamin C in bell peppers, Brussels sprouts, and broccoli. Healthy bones from calcium in kale, okra, spinach, and rhubarb. Proper digestion from fiber in broccoli, spinach, and Brussels sprouts. Faster wound healing from folate in asparagus, peas, spinach, and broccoli. Healthy blood from iron in spinach. Healthy blood pressure from potassium in potatoes, sweet potatoes, and broccoli.