Vegetables – Benefits and Uses of Vegetables and Nutrition Facts



 Eating vegetables regularly in your diet can have many health benefits. Vegetables are one of the most natural foods and contain different vitamins, minerals and thousands of other plant chemicals known to provide health benefits.vegetables are home for many antioxidants that;firstly, help body protect from oxidant stress, diseases and cancers, and secondly, help body develop capacity to fight against these by boosting immunity.

Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.

vegetables contain soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) like cellulose, gums, mucilage, pectin…etc, that absorb excess water in the colon and retain good amount of moisture in the fecal matter, thereby helps its easy passage out of the body. Thus helpful in conditions like hemorrhoids, chronic constipation, rectal fissures…etc. And, also our body spends considerable amount of energy during digestion of foods which is known as BMR or Basal metabolism rate. So just imagine…..when you add more vegetable nutrition in the diet, in fact you set to lose more weight than you would gain…Right!..This is the concept behind the “negative calorie foods”.

Health Benefits of Vegetables:

As you know Green vegetables include varying amounts of phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits.
    Through vegetarian diet can reduce the risk of uric acid kidney stone formation. Fruit and vegetables provide an alkaline residue by which we can reduces the risk of uric acid crystallization in the urine.
    Wonderful source of vitamin A are green vegetables, in the form of carotene. The most important source of vitamin A are carrot juice and hot chili peppers, which both includes over 10,000 International Units per hundred grams. Chlorella as a vegetable include vitamin A content of nearly 50,000 I.U. per hundred grams. Chlorella, which is a green, single-celled edible alga, is also high in chlorophyll, vitamin B12 and nucleic acids, which are sometimes known as “youth factors.”

Eating vegetables can reduced many diseases. Vegetables have generous amounts of vitamins. Vitamins regulate metabolism and vitamins are also used to convert the fats and carbohydrates into energy.
    Vegetable juices that taste “strong” such as spinach and beet, are high in compounds that should be consumed in small quantities. Dilute these with milder tasting juices such as carrot, celery, or apple juice.

vegetables You need in our daily diet and Selection of vegetables:

*First point there, Whenever possible, go for organic farm vegetables to get maximum health benefits. They are not very expensive if you can find them from the nearby local farm owners. Organic verities tend to have smaller in size but have rich flavor and feature good amounts of vitamins, minerals and stuffed with numerous health benefiting anti-oxidants.

    In the markets, however, always buy small quantities so that they should last within a day or two. There is no point in eating unfit greens!

    Buy that feature freshness, bright in color and flavor and feel heavy in your hands.

    Look carefully for blemishes, spots, fungal mold and signs of insecticide spray. Buy whole vegetables instead of section of them (for example, pumpkin).

*Secondly you need to know about, Eat at least 5-7 servings of fresh vegetables every day. Seasonal vegetables should be encouraged. Include variety in vegetable type and color in your diet. Yellow and orange color vegetables are rich in Vitamin A, α and β carotenes, zea-xanthins and crypto-xanthins, where as dark green vegetables are very good source of minerals and phenolic flavonoid anti-oxidants.

How to use vegetables? Noted Points:

First thing- you need to do immediately after shopping, wash them, especially green leafy vegetables. Rinse in salt water for few minutes and gently swish in cool water until you are satisfied with cleanliness. This way you ensure they are free from dust, sand and any residual chemical sprays. Use them early while fresh because firstly, certain vegetables have very short shelf life and secondly, the health benefiting properties of a vegetable declines with time. However, if you need to store them, then place in plastic wrappings or in zip pouches in order to preserve nutrition for short periods until you use them.

Increasing children’s acceptance of vegetables:

you know your child must eat the vegetables since they are full of vitamins, minerals, fibers and antioxidants they need to combat the other bad eating habits. Eating a proper, balanced diet will help them keep their weight in check and prevent them for serious illness such as cancer and heart disease.
When generations of parents and grandparents told kids, “Eat your vegetables,” they knew what researchers have now proved—fruits and vegetables are essential to good health. Eating lots of fruit and vegetables (at least five servings a day) can help keep kids healthy and prevent overweight. Eating fresh produce can even reduce the risk of diseases like cancer, high blood pressure, and heart disease.