Vegetables

Consuming ample of vegetables will help to ward off many diseases and keeps us healthy.



Eat vegetables daily, in any form like salads, cooked, soups and vegetable juices.



To add varieties in diet include green leafy vegetables, roots and tubers and other vegetables.



There is no specific reason to avoid vegetable consumption in the diet for a healthy individual (unless a person has any clinical condition where in a particular vegetable is to be avoided); it has a large list of advantages which cannot be ignored.

Benefits of vegetable consumption

•  There is a direct proportion of vegetable consumption and reducing the risk of heart disease and stroke.  All vegetables contribute to this however some vegetables like spinach, lettuce, mustard greens, brussel sprouts, cabbage, broccoli and cauliflower are more likely to contribute to this benefit. 
•  Lycopene present in cooked tomatoes and tomato puree is a very important element in preventing heart diseases.
•  Consuming vegetables also reduces the primary risk factor for stroke and heart diseases that is hypertension and cholesterol.
•  The soluble fiber present in vegetables is of great importance and also helps to decrease cholesterol in the body improving the blood lipid profile. 
•  The fiber present in vegetables also helps to regularize the bowel movements, prevent diverticulosis and maintain a healthy gut environment.
•  The antioxidants present in vegetables helps to get rid of free radicals from our body and thus help to fight ageing process and also improve vision.
•  Lutein and zeaxanthin pigments present in dark green leafy vegetables are very protective for the sensitive eye tissue and reduces the chances of forming cataracts and macular degeneration.

Vegetable facts

•  To gain maximum benefits form potatoes, preferably eat them with skin as most of the nutrients reside under its skin. 
•  Tomatoes, asparagus, spinach, potatoes, green peppers, peas and mushrooms are very good sources of vitamin C.
•  The high content of vitamin A, vitamin C, fiber and potassium in broccoli is believed to reduce cancer risks.
•  Cucumber can be up to 20 degrees cooler than the outside air so the name goes “cool as cucumber”.
•  Phytoestrogens present in dark green leafy vegetables helps to reduce estrogen levels in blood and protects against ovarian cancers.

To derive maximum benefits from vegetables it is very important to include a variety of vegetables in the diet.



A single vegetable is unable to provide all the required nutrients. So variety is the key. Have at least 3-4 servings of vegetables daily to meet the nutritional requirements and to have a healthy outlook towards life.