Overview Of 10 Key Vegetables And Their Nutritional Value

Overview Of 10 Key Vegetables And Their Nutritional Value

Overview of​ 10 Key Vegetables and​ Their Nutritional Value
Scientists and​ nutritionists continue to​ argue over what constitutes a​ vegetable. ​
Strictly speaking,​ a​ vegetable is​ any part of​ a​ herbaceous plant eaten by humans as​ food. ​
So,​ in​ this sense,​ lettuce leaves are vegetables,​ asparagus is​ a​ vegetable,​ carrots are a​ vegetable,​ as​ are garlic,​ peas and​ beans,​ squash,​ peppers and​ tomatoes. ​
Tomatoes,​ however are also consider fruits under the​ botanical definition and​ under the​ legal definition. ​
For the​ purposes of​ this discussion,​ botanical and​ culinary fruits such as​ green peppers or​ pumpkins and​ nuts,​ herbs,​ seeds,​ and​ grains and​ fungi such as​ mushrooms will be ignored to​ focus on​ culinary vegetables.
Broccoli is​ high in​ dietary fiber and​ is​ missing only vitamin B and​ vitamin D to​ have a​ full range of​ vitamins. ​
Broccoli has no saturated fat and​ only some sodium. ​
Cholesterol in​ broccoli is​ non existent. ​
Broccoli is​ one of​ those foods that is​ good to​ choose when trying to​ lose weight. ​
it​ even is​ a​ good source of​ protein,​ which surprises many people. ​
This is​ helpful to​ know when one is​ combining vegetables to​ form a​ complete protein source. ​

Cooked spinach is​ one of​ the​ highest ranking vegetables in​ providing complete nutrition. ​
it​ is​ high in​ dietary fiber and​ gets top marks for every other nutrient identified in​ the​ diet with the​ exception of​ vitamin D and​ vitamin B12. ​
it​ is​ low in​ saturated fat and​ fairly low in​ cholesterol. ​
the​ most outstanding negative feature in​ consuming spinach is​ that is​ contains a​ significant amount of​ sodium. ​

Almost everyone is​ aware that carrots are one of​ the​ highest nutritional sources for vitamin A,​ but carrots are also an source rated as​ excellent for antioxidants. ​
Reduced heart disease,​ cancer protection and​ increased night vision are all positive qualities associated with this root vegetable. ​
Many people do not realize that a​ diet rich in​ carrots will help to​ protect a​ person exposed to​ second hand smoke from contracting cancer and​ other diseases associated with cigarette smoking. ​

Cabbage is​ part of​ the​ cruciferous family of​ vegetables named because of​ the​ cross crucifix shaped flowers. ​
Medical researchers have found that the​ phytochemicals in​ cabbage known as​ indoles inhibit the​ growth of​ colon,​ stomach and​ breast cancer. ​
On the​ down side,​ excessive amounts of​ cabbage in​ the​ diet may lead to​ problems with the​ thyroid gland. ​
Cabbage prepared in​ coleslaw has significant amounts of​ iron,​ vitamin C,​ potassium and​ calcium.
Celery is​ one of​ those foods that most people love or​ they hate,​ but there is​ no question that it​ is​ a​ dieters friend. ​
In addition to​ its very high fiber content,​ celery is​ excellent in​ providing phosphorus,​ magnesium,​ calcium,​ pantothenic acid,​ vitamin B6,​ riboflavin,​ manganese,​ potassium,​ folate,​ and​ vitamins K,​ C,​ and​ A. ​
Unfortunately,​ celery is​ also high in​ sodium content which is​ not the​ best nutrition happening. ​
Dieters love the​ food because it​ contains negative calories. ​
it​ actually uses more calories to​ digest it​ than you​ take in​ by eating it. ​

Providing almost 60 percent of​ the​ recommended daily allowance of​ folic acid,​ asparagus plays a​ starring role of​ vegetables helpful in​ prevention of​ spina bifida. ​
Asparagus has a​ wealth of​ nutrients,​ dietary fiber and​ it​ is​ low in​ sodium. ​
Asparagus is​ another vegetable that contains no cholesterol or​ fat,​ making it​ a​ dieters friend.
Sweet Corn
Consuming a​ diet that includes corn and​ other foods high in​ betacryptoxanthin,​ a​ carotenoid also found in​ pumpkins and​ red bell peppers may significantly reduce ones chances of​ developing cancer in​ the​ lungs. ​
This is​ true even if ​ the​ person is​ a​ smoker. ​
Corn is​ also beneficial in​ the​ amount of​ fiber that it​ adds to​ the​ diet and​ in​ the​ folate found in​ corn. ​

Radishes are known for the​ ability to​ add piquancy to​ a​ salad,​ but they are also good for optimum health in​ that they contain high dietary fiber,​ very low fat and​ cholesterol. ​
Consuming three radishes raw provides potassium,​ folate and​ vitamin C,​ calcium,​ vitamin B6 and​ riboflavin. ​
In addition,​ radishes provide manganese,​ copper and​ magnesium.
Green Beans
Some would argue that green beans are not a​ vegetable,​ but a​ fruit in​ that they contain the​ seeds inside the​ pod in​ the​ same way that apple seeds are found within the​ apple. ​
However,​ few people would accept green beans as​ a​ fruit. ​
They are excellent choices for obtaining vitamin K,​ vitamin C,​ manganese and​ vitamin a​ to​ your diet. ​
In addition,​ green beans are high in​ dietary fiber.
Romaine lettuce contains a​ significant portion of​ the​ daily recommended allowance of​ vitamins K,​ C and​ A. ​
it​ is​ also noted for the​ presence of​ manganese and​ folate. ​
Since a​ one cup serving adds only 15 calories to​ your daily intake,​ lettuce is​ an excellent choice for weight reduction.

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