Vegetable is a broad term that refers to the edible parts of plants, which are usually their leaves, roots, fruits or seeds. Vegetables are a staple food around the world and are an essential part of modern agriculture.
Because they are low in calories but rich in nutrients, most ahealth experts recommend eating vegetables every day. There is scientific consensus that a balanced and alternating diet of different types of vegetables is one of the best ways to obtain nutrients from food from an early age.
Benefits of vegetables
Vegetables are packed with essential vitamins, minerals, and antioxidants that provide many important health benefits for your body. For example, carrots are known to be high in vitamin A, which plays an important role in eye health as you age.
Vegetables also offer many other health benefits, such as:
Improve Digestive Health
Vegetables are a good source of dietary fiber, a type of carbohydrate that helps food pass through the digestive system. Studies show that fiber can also improve the absorption of vitamins and minerals in the body, which can raise daily energy levels.
Blood Pressure Reduction
Many leafy green vegetables like kale, spinach, and Swiss chard contain potassium. Potassium helps the kidneys filter sodium from the body more efficiently, which lowers blood pressure.
Reduced Risk of Heart Disease
Leafy green vegetables also contain vitamin K, which is thought to prevent calcium from building up in the arteries. This can reduce the risk of damage to the arteries and help prevent many heart health complications in the future.
Diabetes Management
Vegetables in particular are high in fiber, which is essential for optimal digestion. They have a low glycemic index, so blood sugar does not rise rapidly after a meal. The American Diabetes Association recommends at least 3 to 5 servings per day of nonstarchy vegetables like broccoli, carrots, or cauliflower.
Feeding
Vegetables are a rich source of folic acid, a B vitamin that helps the body make new red blood cells. Folic acid is especially important for children's health and may also reduce the risk of cancer and depression.
Nutrients per Serving
The nutritional content of vegetables naturally depends on the type you eat. For example, calories range from 6.5 calories per stalk of celery to 67 calories per 1/2 cup of peas.
Serving Sizes
While serving sizes also vary for specific vegetables, the USDA recommends that adults eat between one and three cups of vegetables per day.
How to Prepare Vegetables
Many types of vegetables can be found in grocery and health food stores across the country. They can be purchased in both organic and conventionally grown varieties. Experts recommend eating a varied diet of vegetables regularly to maximize their nutritional potential.
Vegetables are a versatile food that can be steamed, grilled, mixed into a stir-fry and more. They are an essential part of cuisines around the world and are served as a main course or side dish in countless recipes.
Here are some easy ways to incorporate vegetables into your diet:
Try a Mixed Salad with Cabbage, Cabbage, and Brussels Sprouts
Cook onions, peppers and zucchini together for a vegetable kebab
Roast the tomatoes in the oven with olive oil, parmesan cheese and basil
Prepare a fresh Mediterranean salad with lettuce, sweet peas, bell peppers and cherry tomatoes.
Fry vegetables in oil in a pan with chicken or tofu to make a rich pan
Make Crispy Veggies by Adding Asparagus, Mushrooms, and Bell Peppers to Your Toasted Cheesecake
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