Vegetables provide important sources of many nutrients, including dietary fiber, potassium, iron and vitamins A and C. Vegetables have naturally low fat and calorie content and no cholesterol. Vegetables represent an important part of any healthy diet. Women ages 19 to 50 should consume 2 1/2 cups of vegetables per day, and men ages 19 to 50 should consume 3 cups of vegetables per day, according to the U.S. Department of Agriculture. Choose vegetables with the most nutrients whenever possible.
Carrots
One carrot, or about 78 g, provides 250 mg of potassium, 2 g of dietary fiber, 1 g of protein, 110 percent of your recommended daily vitamin A intake, 10 percent of your recommended daily vitamin C intake and 2 percent each of your recommended daily calcium and iron intake, according to the U.S. Food and Drug Administration. This serving of carrots contains only 30 calories, 60 mg of sodium and 5 g of sugar.
Sweet Potatoes
One medium sweet potato, or about 130 g, provides 440 mg of potassium, 4 g of dietary fiber, 2 g of protein, 120 percent of your recommended daily vitamin A intake, 30 percent of your recommended daily vitamin C intake and 4 percent each of your recommended daily calcium and iron intake, according to the FDA. Keep in mind that sweet potatoes contain more calories and carbohydrates than other vegetables. One medium sweet potato contains 100 calories and 23 g of carbohydrates, including 4 g of dietary fiber.
Broccoli
One medium stalk of broccoli, or about 148 g, provides 460 mg of potassium, 3 g of dietary fiber, 4 g of protein, 6 percent of your recommended daily vitamin A intake, 220 percent of your recommended daily vitamin C intake and 6 percent each of your recommended daily calcium and iron intake, according to the FDA. A serving of broccoli contains only 45 calories and 80 mg of sodium.
Health Benefits
Nutrients found in vegetables provide many health benefits. Vitamin A helps keep your eyes and skin healthy, and helps your body protect against infections, according to the USDA. Vitamin C helps your body heal wounds, and helps keep your teeth and gums healthy. Vitamin C also aids in iron absorption. Diets rich in potassium may help slow bone loss and reduce your risk of developing kidney stones. Dietary fiber plays an important role in healthy bowel function, and can provide a feeling of fullness with fewer calories, helping you to control your caloric intake and manage your weight. People who follow a healthy diet rich in fruits and vegetables have a reduced risk of heart disease, stroke, type 2 diabetes and colon-, stomach- and mouth cancer, according to the USDA.
Member Comments