You may have heard that the best strategy for getting the most nutrients and disease-fighting antioxidants is to “eat the rainbow.” And it’s a sound strategy: brightly colored fruits and vegetables are an indicator of certain phytonutrients, like the orange carotenoids or the deep-blue anthocyanins that may help reduce the risk of heart disease and certain cancers.

But that doesn’t mean you should skip out on eating “white” veggies. A new review published in Advances of Nutrition shows that they contain many beneficial essential nutrients and phytonutrients that the human eye can’t detect. And some nutrients – like vitamin C, fiber, potassium, vitamin D and calcium – have no associated colors.

Here are four white veggies to add to your shopping cart:

Potatoes – Often mistaken for an empty-calorie carb, potatoes are an energy-boosting nutritional powerhouse. A medium potato has nearly half of your daily vitamin C needs and more potassium than a banana (620 mg) – all in just 110 calories! Given their high potassium content, research suggests that potatoes can play in important role in a heart healthy diet. Studies have linked a diet that’s high in potassium and low in sodium with reduced risk of high blood pressure and stroke.

How to Enjoy: Steamed, baked, mashed, or roasted, potatoes are a perfect addition to any meal. For a side dish your whole family will love, try one of these slimmed-down potato salads.

Cauliflower – For about 25 calories per cup, cauliflower is also an excellent source of vitamins C and K and is a good source of fiber. It also provides calcium, B vitamins, magnesium and potassium. It’s part of the Brassica or cruciferous family, which also includes Brussels sprouts, cabbage, collard greens and kale. Numerous studies show that cruciferous vegetables have antioxidants and other health-promoting compounds, like glucosinolates and flavonols that may help fend off chronic diseases, including certain types of cancer as well as temper chronic inflammation.

How to Enjoy: Use cauliflower in omelets, soups, salads, or for pastas try a creamy cauliflower sauce instead of a tomato-based or Alfredo sauce.

Onions – Not only are onions the flavor-enhancing workhorse of the kitchen, they’re also packed with nutrients and disease-fighting phytochemicals. Onions are high in vitamin C, a good source of dietary fiber and folic acid and provide calcium and iron. They also contain quercetin, a flavonoid that has been shown to help protect against cataracts, cardiovascular disease as well as certain types of cancer.

How to Enjoy: Onions are a tasty addition to virtually all types of cuisines. Try them sautéed, caramelized, grilled, and roasted.

Mushrooms — Did you know that mushrooms are one of the only natural food sources of vitamin D? Just as our skin can manufacture vitamin D from ultraviolet (UV) rays from the sun, mushrooms can manufacture vitamin D through exposure to sunlight. In fact, a serving of some varieties of mushrooms, such as maitakes, contain more than all the vitamin D you need in a day. Mushrooms are also rich in the B vitamins riboflavin and niacin, which have both been shown to increase cognitive function.

How to Enjoy: Use this non-starchy veggie in stir-fries or as an alternative to meat on a burger. Also try fresh or dried mushrooms to extend ground meats, such as beef, veal, chicken, turkey or pork. Just chop the mushrooms to match the size of the cooked meat and add them to replace 25%-50% of the meat called for in your meatloaf, meatballs, hamburgers, chili, and tacos.