13. 04. 2018. || Food Friday
Vegetables are certain parts of plants that are consumed by humans as food as part of a savory meal – Wikipedia
Most vegetables are grown all over the world as climate permits, and crops may be cultivated in protected environments in less suitable locations. China is the largest producer of vegetables and global trade in agricultural products allows consumers to purchase vegetables grown in faraway countries. The scale of production varies from subsistence farmers supplying the needs of their family for food, to agribusinesses with vast acreages of single-product crops. Depending on the type of vegetable concerned, harvesting the crop is followed by grading, storing, processing, and marketing.
Vegetables can be eaten either raw or cooked and play an important role in human nutrition, being mostly low in fat and carbohydrates, but high in vitamins, minerals and dietary fiber. Many nutritionists encourage people to consume plenty of fruit and vegetables, five or more portions a day often being recommended.
Vegetables can be categorized into Leafy and salad vegetables (Water spinach, Cabbage, Spinach, Pumpkin leaves, etc), Fruits (Pumpkin, Tomato, Avocado, Cucumber, Pineapple, etc), Flowers & Flower Buds (Cauliflower, Broccoli, etc), Podded Vegetables (Okra, Soybean, Pea, etc), Stem and Bulb Vegetables (Garlic, Celery, Onion, etc), Root & Tuberous Vegetables (Beetroot, Carrot, Cassava, Ginger, Potato, Carrot, Turmeric, Tunip, Tigernut, Yam), Sea Vegetables (Sea Grape, Sea Lettuce, etc).
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
How often do you eat vegetables? Vegetables should be part of our everyday meal for a health balanced diet. Start a vegetable meal plan today and let your body thank you!