The vegetables on your plate in your twenties could shape your heart health for decades to come — and according to a new study from Edith Cowan University (ECU), men and women may need to reach for different vegetables to get the full benefit.

Researchers analyzing data from the Western Australian-based Raine Study found that young men and women appear to respond differently to specific vegetables, with certain types offering greater protection against future heart disease and type 2 diabetes depending on a person’s sex.

“It’s not just about piling on greens,” said lead researcher Neal McNamara. “We saw very clear sex-based differences. Beans for blokes and broccoli for women stood out as the real winners.”

Legumes for Men, Cruciferous Vegetables for Women

The study found that young men who ate more legumes — such as beans, lentils and peas — were significantly less likely to show early warning signs of heart disease. Young women who ate more cruciferous vegetables, including broccoli, cauliflower and cabbage, were significantly less likely to show early warning signs of diabetes and heart disease.

“Our findings suggest that men and women may process some nutrients differently,” said Associate Professor Therese O’Sullivan from ECU’s Nutrition and Health Innovation Research Institute. “Natural compounds found in legumes may affect testosterone more strongly, while compounds in cruciferous vegetables may have greater effect on female hormones.”

Adding just one serving a day of the right vegetables was linked to a much lower health risk — even in people in their early twenties. Researchers looked at early indicators of chronic disease including waist circumference, blood pressure, cholesterol, triglycerides and blood sugar, warning signs that often go unnoticed in young adults.

“These risk factors are appearing earlier than most people would expect,” Associate Professor O’Sullivan said.

Warning Signs Showing Up Early

Nearly one in five participants already showed multiple risk factors, despite being young adults. With cost-of-living pressures biting, researchers say the good news is that the most beneficial vegetables are affordable and already part of many Australian diets.

“These veggies can easily be thrown into a pasta, stir-fry, salad or Sunday roast,” said ECU Senior Research Fellow Dr Lauren Blekkenhorst.

If you’re in your twenties, experts say now is the time to build habits that protect your future health.

“What you eat now matters — and choosing to eat these veggies every day could make a real difference on how long, and how well, you live your life,” Dr Blekkenhorst said.

The findings highlight the value of the Raine Study’s extensive data resource, a 37-year-long study that brings together detailed health, dietary and biological information from participants since before birth. Researchers say the results warrant further long-term dietary trials.

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Journal: Nutrition, Metabolism and Cardiovascular Diseases
Article Title: Higher legume and cruciferous vegetable intakes are associated with lower cardiometabolic risk in young adults: a cross-sectional study
DOI: 10.1016/j.numecd.2026.104709