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Popular fruits and vegetables such as sweet corn, potatoes, apples and bananas are known to be highly nutrient as daily foods. According to recent research, foods that are high in vitamin A, vitamin C, fiber and beta-carotene help to cut down the risk of several heart as well as chronic disorders. Vegetables are known to be nutritionally dense. Vegetables that contain only 35 calories in half a cup and packed with a wide range of vitamins, essential minerals, phytonutrients, fiber, iron, folic acid and proteins are legumes such as lentils, beans and peas and also soy. Sweet potatoes are much more nutritious than white potatoes and contrary to its name, sweet potatoes are actually known as roots and is not quite affiliated to white potatoes. Sweet potatoes are a rich source of proteins, fiber, beta carotene, folic acid, vitamin C, calcium and much lower in carbohydrates. Tomatoes contain 26 calories and are high in vitamin C and other essential minerals. All vegetables are fat-free and free of cholesterol. It also contains high amount of fiber which makes you feel fuller in a good way. Almost 95 percent of vegetables consists not more than one gram of fat day serving, and that one gram of fat is unsaturated fats or healthy fats. Vegetables also provide complex carbohydrates that take a lot of time to digest and are important as it does not cause fluctuations in blood sugar. Some vegetable exceptions to this rule are beetroots and sweet corn. Sugar found in beets and corn is known to trigger the insulin cycle due to its high glycemic index. Vegetables contain important phytonutrients that fight disease causing cells such as cancer. Important vegetables containing essential phytonutrients and a wide range of vitamins and minerals are broccoli, sweet potatoes, spinach, tofu, lentils, kidney beans, black beans, sweet peppers, chili peppers, pumpkin and tomatoes. Vegetables that are rich in fiber include green peas, artichokes, beans, chick peas, sweet potatoes. Vegetables that are high in proteins include kale, asparagus, tofu, broccoli, spinach, brussel sprouts, and artichokes. Vegetables that top in beta carotene are winter squash, carrots, sweet potatoes, pumpkin, and kale.
Natural foods rich in vitamin E are tomatoes and its byproducts such as tomato paste, tomato puree, and tomato juice, hummus, spinach, broccoli, Swiss chard, green mustard, kidney beans, kohlrabi, and pumpkin. Grains and vegetables that are rich in iron include tofu, artichokes, chickpeas, lentils, and beans. There are certain vegetables that are high in polyphenols and phytates which are essential in binding iron and are hence known as inhibitors. These vegetables include spinach, beet greens, chard, and wide range of legumes.
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