Vegetables provide vitamins, minerals, fiber, phytochemicals and antioxidants. Phytochemicals are naturally occurring chemicals in plant foods that may provide health benefits, and antioxidants are a form of phytochemicals that protect cells from damage. Apparently, vegetable intake amongst Americans is sub optimal. According to the 2009 State Indicator Report on Fruits and Vegetables, by the Centers For Disease Control, only 27 percent of adult Americans consume 3 or more vegetables per day, and only 13 percent of adolescents eat 3 or more vegetables per day. Becoming aware of the packed nutrient value of vegetables can motivate Americans to increase daily intake.
Lycopene containing vegetables
Lycopene is an antioxidant found in tomatoes and red peppers. Lycopene has been associated with reduced risk of many cancers, especially prostate cancer, and could be protective against heart attacks. According to the Memorial Sloan Kettering Cancer Center, studies suggest that lycopene consumption may reduce cancer risk, and the Mayo Clinic reports that lycopene has been found to have antioxidant capability in animal and laboratory studies, however lycopene activity in humans is not yet conclusive. Cooked tomatoes and tomato products may possibly have more benefit than raw tomato, because the cooked forms of lycopenes are absorbed better by the body. Cooked tomatoes include tomato sauces and purees.
Cruciferous vegetables
According to the American Institute for Cancer Research, cruciferous vegetables such as broccoli, cauliflower, cabbage, brussel sprouts, bok choy and kale contain compounds that could be protective against cancers of the mouth, pharynx, larynx, esophagus and stomach. These compounds are phytochemicals and antioxidants such as glucosinolates, isothiocyanates, and indols.
Beta carotene
Beta carotene is a component of carotenoids, a group of antioxidants. They are found in orange, yellow, and dark green colored vegetables. Carotenoids may lower risk of cardiovascular disease, several types of cancer, and age-related eye diseases such as cataracts and macular degeneration. The National Institutes of Health reports that carotenoids have been studied to have antioxidant ability in laboratory findings, however not consistently in human studies as yet. Vegetables that contain beta carotene are pumpkin, sweet potato, carrots, winter squash, spinach, collard greens, kale, and broccoli. While many of the vegetables listed have antioxidants and nutrient value, all vegetables are rich in nutrients such as vitamins, minerals and fiber. The American Cancer Society recommends eating at least 5 servings of fruits and vegetables per day.
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