Vegetables are an essential part of a healthy diet. They are rich sources of nutrients that are essential for a healthy body. These nutrients include antioxidants, minerals and vitamins, and they enhance the appearance of skin and hair, as well as help prevent many diseases and ailments. Vegetables are also rich sources of fiber, which helps improve digestion and provide satiety. According to the North Dakota State University Extension Service, five to nine servings of fruits and vegetables per day decrease disease occurrences and improve energy.
Green Leafy Vegetables
Green leafy vegetables are rich sources of many vitamins and minerals, such as vitamins A, C, D, E, K, calcium, folate and iron. Green leafy vegetables are also good sources of fiber, which aids digestion. According to the Center for Young Women's Health at Children's Hospital Boston, research indicates that the nutrients in green leafy vegetables might aid in the prevention of some types of cancers and also improve heart health. They might also help slow down the aging process and promote healthy skin. The Harvard School of Public Health reports that consuming dark green leafy vegetables each day can help reduce your risk of coronary heart disease by 23 percent. Nutrient-rich green leafy vegetables include spinach, collard greens, dark green leafy lettuce, parsley, Swiss chard, turnip greens, watercress, mustard greens, romaine lettuce, arugula and dandelion greens.
Cruciferous Vegetables
Cruciferous vegetables contain high levels of antioxidants, including vitamin A, vitamin C, folate, calcium, soluble fiber, lignans and iron. The high levels of calcium contained in cruciferous vegetables help protect bone density and might assist in preventing osteoporosis, especially among women. According to the Linus Pauling Institute, cruciferous vegetables contain a range of nutrients and phytochemicals that might be beneficial in cancer prevention. They are high in glucosinate content, which aids in preventing cancers such as lung cancer, colorectal cancer, breast cancer and prostate cancer, as well as cancers of the stomach, larynx, mouth, esophagus and pharynx, according to the American Institute for Cancer Research. Cruciferous vegetables include bok choy, kale, cabbage, Brussels sprouts, broccoli, cauliflower, radish, wasabi, horse radish, kohlrabi, mustard greens, Chinese cabbage, turnips and watercress.
Bulb or Allium Vegetables
Bulb or allium vegetables are aromatic vegetables that are known for their nutritional value. They contain water-soluble nutrients such as vitamin C and vitamin B-complex, both of which which play a substantial role in healthy vision, nervous system and skin. They also support normal appetite and the formation of red blood cells. Allium vegetables are known to be effective in treating various conditions such as heart disease, cataracts, high blood pressure, intestinal disorders, stomach and colon cancer, and type 2 diabetes. Common allium vegetables include garlic, onions, leeks, chives, shallots, spring onions, water chestnut, gray shallot and elephant garlic.
Warning
Although vegetables might help prevent or soothe symptoms of some health conditions, they are not cures or treatments for such conditions. If you are deficient in a specific vitamin or mineral, talk with your doctor about vitamin supplements, as vegetables might not be adequate. Additionally, vegetables might lose some nutrients if boiled or canned. Organic vegetables might provide the most nutritional value, as pesticides and other chemicals can eliminate nutrients as well.
References
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- North Dakota State University: A Bushel of Reasons to Eat Your Fruits and Vegetables
- U.S. Department of Agriculture: What foods are in the vegetable group?
- Center for Young Women's Health: Dark Green Leafy Vegetables
- Linus Pauling Institute: Cruciferous Vegetables
- CHealth: Choose Cruciferous Vegetables
Member Comments