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
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. ​

Spinach
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. ​

Carrots
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
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
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. ​

Asparagus
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. ​

Radish
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.
Lettuce
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.
Overview Of 10 Key Vegetables And Their Nutritional Value Overview Of 10 Key Vegetables And Their Nutritional Value Reviewed by Henda Yesti on July 14, 2018 Rating: 5

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