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    Vegetable nutrition facts

    Why should we get diet rich in vegetable nutrition?

    What are the health benefits of vegetables?

    ...Well!

    Fresh vegetables endowed with almost all of the nutritional principles that our body requires. The health benefits of vegetable nutrition are enormous. They are good source of vitamins, minerals, antioxidants and dietry fiber.

    Vegetable-nutrition

    • Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.

    • As in fruits, vegetables too are home for many antioxidants. These health benefiting phyto-chemical compounds firstly; help protect the human body from oxidant stress, diseases, and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.

    • Additionally, vegetables are packed with soluble as well as insoluble dietary fiber known as non-starchpolysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, pectin...etc. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like chronic constipation, hemorrhoids, colon cancer, irritable bowel syndrome, and rectal fissures.

    ...Go for greens to help you stay fit and healthy!

    Here is an impressive list of vegetables with detailed illustrations of their health benefits and nutrition facts:

    acorm squash
    Acorn squash
    amaranth greens
    Amaranth greens
    artichoke
    Artichoke
    arugula
    Arugula
    asparagus
    Asparagus
    bamboo shoots
    Bamboo shoots
    basella- vine or malabar spinach
    Basella
    beets
    Beets
    bell pepper
    Bell pepper
    bitter gourd
    Bitter gourd
    bok choy
    Bok choy
    bottle gourd
    Bottle gourd
    broccoli
    Broccoli
    broccoli rabe
    Broccoli rabe
    brussel sprouts
    Brussel sprouts
    butternut squash
    Butternut squash
    cabbage
    Cabbage
    cardoon stalks
    Cardoon stalks
    carrots
    Carrots
    cassava root
    Cassava
    cauliflower
    Cauliflower
    cherry tomatoes
    Cherry tomatoes
    sugar leaf chicory
    Chicory greens
    collard greens
    Collard greens
    cucumber
    Cucumber
    edamame
    Edamame
    eggpalnt
    Eggplant (Aubergine)
    endive
    Endive
    fava beans
    Fava beans
    fennel
    Fennel
    fiddlehead ferns
    Fiddlehead ferns
    french beans
    Green beans
    sunchokes
    Jerusalem sunchoke
    jicama -yambean
    Jicama (yambean)
    kale
    Kale
    kohlrabi
    Kohlrabi
    leeks
    Leeks
    lettuce
    Lettuce
    lima beans
    Lima beans
    lotus root
    Lotus root
    mizuna greens
    Mizuna greens
    moringa pods
    Moringa pods
    mustard green
    Mustard greens
    lima beans
    Lima beans
    okra
    Okra
    spanish-onion
    Onion
    parsnips
    Parsnips
    green peas
    Peas
    potato
    Potato
    pumpkin
    Pumpkin
    purslane
    Purslane
    radicchio
    Radicchio
    red globe radish
    Radish
    rhubarb
    Rhubarb
    rutabaga
    Rutabaga
    salsify
    Salsify
    scallions
    Scallions
    shallot
    Shallots
    snap peas
    Snap peas
    spaghetti squash
    Spaghetti squash
    spinach
    Spinach
    sweet corn
    Sweetcorn
    sweet potato
    Sweet potato
    green chard
    Swiss chard
    tomatoes
    Tomato
    turnips
    Turnips
    waterchestnuts
    Chinese water chestnuts
    watercress
    Watercress
    winged bean
    Winged Bean
    yams
    Yams
    yardlong beans
    Yardlong beans
    zucchini
    Zucchini

    Vegetable nutrition has widely drawn the attention of fitness-conscious as well as food scientists alike for their proven health benefits. Majority of day-to-day used vegetables are very low in calories and saturated fats. Just for example, watercress and Celery hold just 11 and 16 calories per 100 g respectively. There is a long list of vegetables whose calorie is less than 20 per 100 g such as bottle gourd, bitter melon, cabbage, chinese cabbage, bok-choy, eggplant, endive, spinach, summer squash, swiss chard (silverbeet) , etc. Scientific studies have shown that these low-calorie but nutrient-rich foods help human body stay fit, and free from diseases.

    Furthermore, human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. So just imagine…when you add lots of vegetable nutrition in your everyday diet, in fact, you set to lose more weight than you would gain…Right!..This is the concept behind the "negative calorie foods."


    How much vegetables should be in our daily diet?

    Eat at least 5-7 servings of fresh vegetables every day. Federal dietary guidelines now recommends at least nine servings of vegetable nutrition and fruit nutritions per day. Seasonal vegetables should be encouraged. Bring variety in the choice of vegetables in your everyday diet. Yellow and orange color vegetables are rich in Vitamin-A, α, ? carotenes, zea-xanthins and crypto-xanthins, whereas dark-green vegetables are a good source of minerals and phenolic, flavonoid as well as anthocyanin anti-oxidants.



    Selection of vegetables

    Whenever possible, go for organic farm vegetables to get maximum health benefits. They are not very expensive if you can find them from the nearby local farm owners. Organic verities tend to be smaller but have rich flavor, possess some good concentration of vitamins, minerals and loaded with numerous health benefiting anti-oxidants.

    • In the markets, however, always buy small quantities so that they should last within a day or two. There is no point in eating unfit greens!

    • Buy vegetables that feature freshness, bright in color and flavor, and feel heavy in your hands.

    • Look carefully for blemishes, spots, fungal mold and signs of insecticide spray. Buy whole vegetables instead of section of them (for example, pumpkin).


    How to use vegetables?

    First thing you need to do soon after shopping your choice of vegetables is to wash them thoroughly, especially green leafy vegetables. Rinse in salt water for few minutes, and gently swish in cool water until you are satisfied with cleanliness. This way, you ensure them free from dirt, sand and any residual chemical sprays.

    Use them early while fresh because, firstly, certain vegetables have very short shelf life and secondly, the health benefiting properties of a vegetable declines with time. However, if you need to store them, then place inside plastic wrappings or in zip pouches in order to preserve their nutrition for short-periods until you use them.

    <<-Back to Home page from Vegetable Nutrition.

    Further Resources:

    1. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

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