Nutritional Value Of 7 Key Vegetables

Nutritional Value Of 7 Key Vegetables

Nutritional Value of​ 7 Key Vegetables
For some particular reason,​ why the​ vegetables never got eaten was forgotten but not eating them is​ a​ common theme among the​ smaller set. ​

As we aged the​ idea of​ not eating vegetables tended to​ go out the​ window,​ simply because we knew that we should eat vegetables. ​
Unfortunately,​ the​ idea and​ the​ practice rarely went handinhand. ​
Adults are no less likely to​ eat their vegetables then they were as​ a​ child. ​
They just hide it​ better by eating them when others were around to​ appear as​ healthy eaters. ​
Those often sited studies,​ however,​ saw through to​ the​ true eating habits of​ adults and​ reported that,​ more often then not,​ you’re not eating your vegetables or​ at ​ least not near enough.
How much to​ eat
Any reasonable person knows that the​ government guidelines and​ those studies are about as​ realistic as​ a​ child forgoing chocolate. ​
The studies indicate the​ need for 4 cups 9 servings of​ vegetables per day,​ based on​ a​ person needing 2,​000 calories per day. ​
To some this might sound like grazing rather then eating. ​
Unfortunately,​ the​ studies do indicate time and​ again that these nutritional requirements are about the​ right levels for keeping a​ body in​ balance with regard to​ all the​ nutrients it​ needs to​ function properly.
Which nutrients are important?
All of​ the​ nutrients found in​ vegetables are important in​ one way or​ another. ​
Each helps in​ the​ functioning of​ the​ body. ​
Some,​ however,​ are a​ bit more important for particular body parts then others. ​
All are important; its just that some are just more important. ​
as​ far as​ the​ studies are concerned,​ they tend to​ look at ​ Potassium,​ Vitamin A,​ Vitamin C,​ Calcium and​ Iron as​ the​ big ones to​ think about. ​
There are other nutrients in​ vegetables that are just as​ important,​ but for the​ average person these are the​ big ones. ​
Past the​ nutrients also consider that the​ Carbohydrates,​ fiber and​ proteins found in​ vegetables are important and​ things you​ need to​ consider in​ your vegetable and​ overall diet.
Why eat vegetables?
Consider that eating is​ like putting gas in​ your car. ​
You need it​ to​ make the​ car go. ​
Food is​ the​ gas for the​ body. ​
Don’t eat it​ and​ you​ wont go. ​
Any food will do,​ its just that some gas blends are better then others. ​
Put a​ low grade gas in​ your tank like McDonalds and​ eventually the​ engine is​ going to​ start running rough. ​
Put a​ better grade fuel in​ your tank and​ the​ engine will run smoother without hickups. ​
The problem is,​ every once and​ a​ while every engine gets hickups. ​
Vegetables are a​ better grade of​ gas that helps to​ prevent hickups. ​
From these studies that have been talked about,​ heart hickups are the​ area where vegetables have proven,​ through very reliable studies,​ to​ prevent hickups. ​
There are other hickups where some have suggested that vegetables help with preventing hickups like cancer,​ but the​ very reliable studies cannot say 100%,​ or​ close to​ it,​ that this is​ so. ​
The heart,​ however,​ is​ very reliably linked to​ vegetables and​ heart health.
Which vegetable to​ eat
Considering the​ number of​ vegetables found around the​ world and​ the​ way that they fit into differing regional cultures,​ it​ would be fairly difficult to​ list the​ seven best or​ worst vegetables and​ their nutrient values. ​
What can be done is​ to​ pick seven vegetables that might represent seven types of​ vegetables,​ with particular nutrient values associated with them.
Leafy greens
This group of​ vegetables is​ the​ absolutely most important type of​ vegetable that a​ person could eat for overall health and​ general heart health. ​
This is​ a​ hands down eat it​ every single day; the​ darker the​ leaf the​ better in​ a​ general sense. ​
Heart health is​ where you​ will find the​ most benefit. ​
There are many of​ these vegetables but Kale is​ the​ one most often mentioned from a​ nutritional,​ cooking and​ taste perspective to​ try. ​
For 100g it​ has 450mg of​ potassium,​ 180% of​ recommended daily requirements RDR for vitamin A,​ 200% of​ RDR of​ vitamin C,​ 15% RDR of​ calcium and​ 19% of​ DRR of​ Iron.
Medium green bell pepper
The green bell pepper is​ a​ bit short on​ its calcium <2% RDR Calcium and​ 4% RDR of​ Iron but it​ is​ solid in​ Vitamin C with RDR of​ 180%. ​
Potassium is​ at ​ about midpoint at ​ 210mg.
3 medium spears Broccoli
Broccoli is​ also a​ bit short on​ Calcium and​ Iron because of​ its water composition at ​ 4%RDR but is​ midpack on​ Potassium 300mg and​ 30%RDR vitamin A,​ at ​ 140% RDR of​ vitamin C it​ is​ a​ bit higher then other vegetables.
1 medium carrot
Carrots are a​ good vitamin source for potassium and​ vitamin a​ at ​ 270mg of​ potassium and​ 270 RDR Vitamin a​ but low at ​ 2% and​ 0% for Calcium and​ Iron respectively.
1 cup butternut squash
Squash is​ above midpack with 4490mg Potassium,​ 220% RDR Vitamin A,​ 50% RDR Vitamin C and​ 6% RDR for Calcium and​ Iron.
3 medium Roma tomatoes
Tomatoes are big on​ Potassium at ​ 410mg and​ lower on​ other Vitamins and​ minerals at ​ less then 60%RDR.

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