Why Is The Vegetable Group Important In A Balanced Diet?

Together, the six food groups--grains, vegetables, fruits, dairy, oils and meat and beans--represent a balanced diet that provides both the energy and essential nutrients necessary to support normal growth and maintain a healthy body. Vegetables contain vitamins that act as antioxidants, which protect body cells from environmental damage that can lead to cancer and other health problems. Vegetables are also a source of phytochemicals, substances found only in plant foods that are not vitamins or minerals but are thought to be beneficial to good health.

Types

The vegetable group, as presented on the U.S. Department of Agriculture's Food Guide Pyramid, is divided into five subgroups. These subgroups include "dark green vegetables," such as broccoli, lettuce and other leafy greens; "orange vegetables," such as winter squash and carrots; "dry beans and peas," such as black beans, soy beans and lentils; "starchy vegetables," such as corn and potatoes, and "other vegetables," such as cauliflower, mushrooms and tomatoes. The foods within each subgroup contain many of the same nutrients.

Features

In addition to fiber, which is important for gastrointestinal health and may help protect against heart disease, vegetables are excellent sources of antioxidant vitamins A and C, the B vitamin folate, the mineral potassium and a variety of phytochemicals.

As part of a balanced diet, these nutrients and protective substances work alone and with nutrients found in other foods to keep the body healthy. For instance, the vitamin C in tomatoes and sweet peppers helps skin heal and maintains healthy teeth and gums, but vitamin C also helps the body absorb iron from non-meat food sources such as grain products and dried beans.

Benefits

The many benefits of eating vegetables as part of a balanced diet include fewer digestive problems, lower blood pressure and less risk of developing heart disease and stroke, according to Harvard School of Public Health. Vegetables may also help fight cancer, vision loss and other chronic medical conditions.

These benefits may be due to the phytochemical or antioxidant content of various vegetables. For example, Brussels sprouts, mustard greens, watercress, red and green cabbage, kale and broccoli contain phytochemicals known as isothiocyanates, which may block the activity of cancer cells in the body, according to Oregon State University's Linus Pauling Institute. These vegetables also contain the antioxidant vitamins A and C.

Considerations

Although vegetables and fruits both provide many of the same nutrients, phytochemicals and antioxidants in the diet, vegetables may be a better choice for some people. Non-starchy vegetables, such as green beans, zucchini, onions and peppers, are not only high in fiber, they are low in calories and carbohydrates. This means they can help fill you up without contributing to weight gain or causing spikes in blood sugar.

Misconceptions

To reap the health benefits of eating foods from the vegetable group as part of a balanced diet, the U.S. Department of Agriculture's Dietary Guidelines for Americans recommend at least five to 13 servings combined of vegetables and fruits each day, depending on the amount of calories consumed. For a person who consumes approximately 2,000 calories a day, that means approximately nine servings total of vegetables and fruit.

That may sound like a lot of vegetables and fruit, but because a serving is only 1/2 cup and the average recommendation for the vegetable group alone is only five servings, this translates to just 2 1/2 cups of assorted vegetables over the course of an entire day.