Vegetable Nutrition Facts

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Vegetable Nutrition Facts


vegetable nutrition facts green vegetables


Why should we get diet rich in vegetable nutrition?

What are the health benefits of vegetables?




  • 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.

  • As in fruits, vegetables too are home for many antioxidants that; firstly, help protect the human body from oxidant stress, diseases and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.

  • Additionally, vegetables are packed with soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, pectin...etc. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.

...Go for greens to help you stay fit and healthy!

Vegetable nutrition has widely drawn the attention of fitness conscious as well as food scientists alike for their proven health benefits. Majority of day to day used vegetables are very low in calories. Celery is just 16 calories per 100 g. And again here is the long list of vegetables whose calorie is less than 20 per 100 g such as bottle gourd, bitter melon, cabbage, chinese cabbage, bok-choy, eggplant, endive, spinach, summer squash, swiss chard; etc. Scientific studies have shown that low-calorie but nutrient-rich foods help the human body stay fit and disease free.

Furthermore, human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. So just imagine…when you add lots of 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."

Here is an impressive list of vegetables along with their nutrition facts and health benefits:

  artichoke  Artichoke     arugula Arugula    asparagus  Asparagus bamboo shoots Bamboo shoots
basella- vine or malabar spinach  Basella 
(Malabar spinach)
beets Beets    bell pepper  Bell pepper   bitter gourd Bitter gourd
    bok choy Bok choy   broccoli Broccoli  brussel sprouts Brussel sprouts  butternut squashButternut squash
   cabbage Cabbage      carrot  Carrots cassava root Cassava  cauliflower Cauliflower
collard greensCollard greens   cucumberCucumber     eggpalnt  Eggplant endive Endive
    fennel Fennel fiddlehead fernFiddlehead ferns french beansGreen Beans   jicama  Jicama
   kale  Kale   kohlrabi Kohlrabi     leeks Leeks    lettuce  Lettuce
 lotus root  Lotus root morinnga pods Moringa pods mustard greenMustard greens       okra  Okra
    spanish-onion Onion parsnipsParsnips green peas Peas  potato  Potato
  pumpkin Pumpkin    purslane Purslane   radicchio Radicchio   red globe radish   Radish
  rhubarbRhubarb     shallot  Shallots   spinach Spinach      sweet corn  Sweet corn
sweet potatoSweet potato    green chard  Swiss chard  tomatoes Tomato      turnips Turnips
 watercress  Watercress winged bean  Winged Bean    yams   Yams  zucchini Zucchini

How much vegetables should be in our daily diet?

Eat at least 5-7 servings of fresh vegetables every day. Federal dietary guidelines now recommends at least 9 servings of vegetable and fruits per day. Seasonal vegetables should be encouraged. Bring a variety in the choice of vegetable and color in your diet. Yellow and orange color vegetables are rich in Vitamin A, α, β carotenes, zea-xanthins and crypto-xanthins, where as dark-green vegetables are a very good source of minerals and phenolic, flavonoid as well as anthocyanin anti-oxidants.


Selection of vegetables

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 be smaller but have rich flavor, possess some good concentration of vitamins, minerals and loaded 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).


How to use vegetables?

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.

About the author


Born In pakistan April 1978

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