Vegetables are an important part of a well-balanced, nutritious diet. A poor diet leads to many of the medical conditions afflicting modern Americans. A diet filled with fruits and vegetables decreases your risk for developing heart disease, diabetes and even cancer.
Calories
Vegetables are very low in calories. Most vegetables listed on the FDA website have fewer than 50 calories per serving. Exceptions are potatoes, sweet potatoes and sweet corn, which have around 100 calories per serving.
Fat
Sweet corn and broccoli are the only vegetables that provide calories from fat, and these two vegetables are still very low in dietary fat. All other vegetables are free of fat and can be included in a low-fat diet. Avoid the temptation of topping vegetables with butter and you can further reduce your fat intake.
Vitamins
Most vegetables are high in vitamins A and C. One serving of sweet potatoes, leaf lettuce or carrots provide the entire day's requirement for vitamin A, needed for good vision and cell maintenance. One single serving of bell pepper, cauliflower or broccoli supply all the vitamin C you need each day, based on a 2,000-calorie diet. Vitamin C helps your body form collagen, which is important in the development of connective tissue.
Calcium and Iron
Vegetables provide modest amounts of calcium and iron. One serving of broccoli, which is a medium stalk weighing about 5 oz., provides 6 percent of your daily calcium and iron needs. Spinach also contains calcium. Other vegetables do not deliver quite as much calcium, which is important to bone strength.
Sodium
All vegetables are naturally low in sodium. Celery contains the most salt, with 2 medium stalks providing about 5 percent of your daily sodium. Some vegetables, like sweet corn, squash, asparagus, cucumber and green beans, contain no sodium.
Potassium
Potassium helps your body maintain blood pressure, among other things. Broccoli, potatoes, sweet potatoes and tomatoes are high in potassium.
Dietary Fiber
Fiber adds volume to food, which leaves you feeling more satisfied after meals and less likely to snack on unhealthy treats. Fiber also adds bulk to stool, which aids in digestion. Broccoli, onion, green beans, cabbage and sweet potatoes are excellent sources of dietary fiber.
Sugar
Most vegetables are low in sugar. Carrots, onions and sweet potatoes contain the most sugar, while leaf lettuce and green onions have almost no sugar. Mushrooms contain no sugar at all.
