What is the healthiest vegetable? These choices are rich in vitamins and antioxidants.

Only one in 10 adults consume the recommended daily vegetable intake, the Centers for Disease Control and Prevention says. And while a regular intake of vegetables is crucial to a healthy diet, food insecurity in 27% of American households shows there are significant barriers to accessing vegetables to cook at home.

If you’re looking to increase your daily vegetable intake, look no further. Here’s a guide to the most nutrient-dense veggies, plus tips for incorporating more fresh and frozen greens into your diet.

What is the healthiest vegetable?

When it comes to vegetables, registered dietitian Danielle Crumble Smith says "don’t discriminate."

She says there isn’t just one "healthiest" vegetable, though there are some particularly nutrient-dense options to keep an eye out for. Here's a look:

Leafy greens

"Dark leafy greens get a lot of attention and for good reason," she says. "They have vitamin K, they’re rich in calcium and a host of different antioxidants."

Most people think of spinach when they hear "leafy greens," but Crumble Smith recommends widening your palate and trying chard, collard greens, mustard greens or beet greens.

Cruciferous vegetables: Broccoli, cauliflower, asparagus and more

Cruciferous vegetables make another great addition to one's diet. Those include broccoli, cauliflower, Brussels sprouts, asparagus, cabbage and bok choy, among others.

Cruciferous vegetables contain fiber, phytonutrients to prevent cellular damage and indole-3-carbinol, a compound shown to decrease estrogen dominance and reduce the risks of estrogen-related cancers as well as colon cancer, Crumble Smith says.

But there are some specifics to look out for when it comes to vegetables and your specific dietary needs. (As always, consult your physician if you have specific questions related to your diet.)

Spinach, beet greens and chard contain oxalates, which can bind to minerals like calcium and inhibit their absorption. For this reason, Crumble Smith recommends that people who are dairy-free should look outside of leafy greens to satisfy calcium needs.

People who have had oxalate kidney stones and want to prevent future recurrence may also want to be wary of vegetables with high oxalate content, though she says drinking enough water every day can also decrease the risk.

Crumble Smith says these vegetables are still good sources of vitamin K, lutein and vitamin C, so it’s not a reason to avoid them, or any other vegetable, completely.

Starch vegetables, which include potatoes, corn, squash, peas and carrots and others, often get a bad rap because of their carbohydrate content.