Many dietitians have been claiming that colored vegetables are good for everybody's health. However, these people have forgotten that white colored vegetables exist too, and they are as nutritious as the dark colored ones.

However, according to research cauliflowers, onions, mushrooms, garlic and white beans proved otherwise. These white vegetables were proven to lower the risk of heart diseases more than the brightly colored vegetables, Consumer Reports stated. A 10-year study has proven that 52 percent of people who eats seven ounces of white vegetables have a lower risk of getting stroke; unlike those who only eat two ounces of white vegetables a day.

5 White Vegetables You Should Eat More Of:

Along with the other members of the cruciferous family, like broccoli, cauliflower, cabbage and Brussels sprouts, cauliflower contains sulfur compounds that are associated with fighting free radicals, strengthening bone tissue and maintaining healthy blood vessels.

Get ready for this list: Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, with barely any sodium, and yet they carry a wealth of selenium, potassium, riboflavin, niacin and vitamin D. Mushrooms are also hearty and filling so they can help you control your weight without compromising taste. And they’re a rich source of umami, the fifth basic taste after sweet, salty, bitter and sour. They can help simple dishes come alive.


Aside from tasting great, garlic has been touted as being able to help hair grow, cause acne to disappear and keep colds and flu at bay. Its antioxidant properties can help boost your immune system, and to get the most out of garlic’s active chemical, allicin, cut a fresh clove up and expose it to the air for a little while before you cook with it.

The anti-inflammatory chemical in onions, called quercetin, can help ease discomfort from arthritis, and quercetin’s beneficial properties have been associated with a lower risk of cancer, heart disease, diabetes and a stronger immune system.

On an equal weight basis, the white potato provides as much fiber as and more potassium than other commonly consumed vegetables or fruit. A medium skin-on baked potato weighs in at just 163 calories, a whopping 941 milligrams of potassium and 3.6 grams of fiber. (A banana, also white in color, provides 422 milligrams of potassium and 3.1 grams of fiber.) Potatoes also provide vitamin C, vitamin B6 and magnesium, in addition to small amounts of high-quality protein./