Vegetables are brimming and overflowing with fibre, and also a whole range of vitamins , anti-oxidants , minerals and many other protective ingredients, and are also low in calories.
Vegetables are brimming in vitamins and minerals
Dark green and orange vegetables help protect against cancer of the throat and lungs. These vegetables contain beta-carotene, a pigment which is converted into vitamin A by the body. Foods high in beta-carotene can help prevent cancer. This group of vegetables includes carrots, winter squash, spinach, broccoli, sweet potatoes etc.
Many vegetables like amla, lemon, are also high in vitamin C, and can help prevent cancer of the throat and stomach. Other vegetables rich in vitamin C include peppers, cabbage, cauliflower, water chestnuts, tomatoes and greens.Vegetables high in vitamin C boost up the immune system of the body.
Some vegetables are very good sources of the mineral iron. Iron is needed to build blood and provide energy. Too little iron in the diet can cause anaemia. Iron is highest in spinach, peas, lima beans, black-eyed peas, beet roots and whole potatoes.
Dark green vegetables, such as spinach, mustard greens, and cabbage, are high in calcium too. Calcium is needed for healthy bones and teeth.
Vegetables are high in fiber
Fiber is the part of plants that cannot be digested or absorbed by the body. A high-fiber diet may protect against colon cancer. All vegetables are sources of fiber. It is best to get fiber from food, rather than taking pills or other supplements.
Flavonoids in Vegetables and other pigments from fruits and vegetables
There are thousands of known plant pigments, including flavonoids, carotenoids and anthocyanins. Flavonoids are phenolic compounds which occur in all fruits and vegetables. Capsicum, pumpkin, brinjal, red carrot, tomatoes, sweet potato, black carrot, cherries, greens of the winter season, mint leaves, amla, tinda, red grapes, green beans, red and yellow onions, apples, broccoli and tea are major sources. Flavonoids have known antioxidant activities. Anthocyanins are found in black carrots, drumsticks, banana flower, berries, jamuns, phalsa, shatoot, ber, pomegranate, tindoli, and cherries, they may help to reduce the risk of heart disease by inhibiting cholesterol formation.
Other benefits of vegetable: Dietary intake of potassium is mainly derived from fruits and vegetables. Potassium has an important role in energy metabolism, deficiency results in muscular weakness and mental confusion and is reflected in heart malfunction.
Vegetables are brimming and overflowing with fibre, and also a whole range of vitamins , anti-oxidants , minerals and many other protective ingredients, and are also low in calories.
