vegetables

WHY ARE VEGETABLES HEALTHY FOR US?

 


… Because they come from mother nature!


 Vegetables and Eating a Healthy Diet

Vegetables are an essential part of a healthy diet, but not all vegetables are created equal. Take a look at why you need these plant varieties, how much you should eat and how to make the right choices. You’ll find that is isn’t difficult to have enough vegetables in your food pattern.

Why Are Vegetables healthy for us and good to eat?

Vegetables provide many vitamins and minerals such as potassium, fiber, folate, and vitamins E, C, and A. They are nutrient dense, meaning you get a lot of nutrients for very few calories.

Different kind of vegetables

Starchy vegetables include:

  • Corn
  • Peas
  • Plantains
  • Potatoes
  • Squash
  • Yams
  • Butternut
  • Sweet potatoes
  • Carrots
  • Turnips
  • Parsnips
  • Artichokes
  • Asparagus
  • Beets
  • Broccoli
  • Cauliflower
  • Cucumber
  • Eggplant
  • Leeks
  • Mushrooms
  • Onions
  • Peppers
  • Salad greens
  • Spinach
  • Tomato
  • Zucchini

Non-starchy vegetables include:

  • Artichokes
  • Asparagus
  • Beets
  • Broccoli
  • Cauliflower
  • Cucumber
  • Eggplant
  • Leeks
  • Mushrooms
  • Onions
  • Peppers
  • Salad greens
  • Spinach
  • Tomato
  • Zucchini

Why are vegetables healthy for us?

The best way to get all of the health benefits of these nutrient powerhouses is to eat variety colours. Yellow, orange, and red choices provide vitamin A, green provides folate, vitamins, and phytochemicals, which are compounds found only in plants that provide great health benefits, such as reducing the risk for cancer and heart disease. Are you still wondering why are vegetables healthy for us? Read further…

Choose dark green and yellow vegetables most often, such as romaine lettuce, broccoli, spinach, peppers and chilies. When at the supermarket or produce stand, choose darker veggies over lighter ones. For example, choose romaine lettuce over iceberg, dark leafy greens, and deep yellow and red veggies over light yellow and orange. Color can vary from vegetable to vegetable, so look around before choosing the piece that you want.

How much should you eat?

As mentioned above, non-starchy vegetables should be eaten in abundance. If you’re looking for guides for serving sizes and food portions, as well as the minimum amount you should eat each day, the USDA Dietary Guideliness  recommends at least 2 ½ to 3 cups for men and women and at least 2 cups for women over age 51. That’s about 21 cups of vegetables each week. Of these, women should eat 3 cups of the starchy form weekly, and men should strive for 6 cups of starchy choices weekly. Women over the age of 51 should have 2 ½ cups of starchy vegetables each week.

What is a serving?

In general, one-half cup of raw or cooked vegetables, or one cup of raw leafy greens count as one serving.

Experiment enough

Vegetables are delicious, convenient, and versatile. Next time you’re shopping for food or looking for a new recipe, try a new veggie you’ve never had before. You just may surprise yourself.


 

Note of the day

It is not the facts that make you miserable; it is your perception of the facts.

– Anthony Robbins

1 Comment

  • Gwendoline

    Reply Reply March 22, 2015

    Your content is notnihg short of brilliant in many ways. I think this is engaging and eye-opening material. Thank you so much for caring about your content and your readers.

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