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Why the vegetables are important?

You need to eat vegetables everyday
because you simply cannot find another
food group that is as perfectly matched to
our everyday human needs as vegetables!
Vegetables fit us like a glove. From so
many different perspectives, the nature of
vegetables and the nature of human
health are matched up in a way that
simply cannot be duplicated by other food
groups, including fruits, legumes, nuts
and seeds, grains, seafoods, or poultry
and meats
1. Tubers from the Solanaceae family.
2. The 4th most important food crop
in the world (behind wheat, maize,
- On average, adults consume 36 93
calories from fresh potatoes per day.
- One medium potato contains 79%
water, 10 vitamins and minerals, 4
grams of fiber, and 4 grams of
protein. In fact, you could eat only
potatoes and still meet your basic
protein needs
"Onions are super-healthy" said
Victoria Jarzabkowski, a nutritionist
with the Fitness Institute of Texas at
the University of Texas at Austin.
"They are excellent sources of vitamin
C, sulphuric compounds, flavonoids and
Onion was used as diuretic, to improve
digestion, and to ensure good health of
heart, eyes, and joints in the 6th century
BC in India.
Contains iron, calcium and proteins
Lettuce is leafy vegetable that belongs to
the sunflower family. It originates from
Mediterranean region, but it can be found
around the world today. Lettuce prefers
colder climate, which postpones
development of flowers and ensures
proper development of leaves.
Lettuce provides dietary fibers, vitamins
A, B9 and C and minerals such as
calcium, iron and copper. Darker varieties
provide more nutrients than light green
A medium-size carrot has 25 calories, 6 grams of carbs, and 2
grams of fiber. The veggie is an excellent source of vitamin A,
providing more than 200% of your daily requirement in just one
carrot. Carrots are loaded with beta-carotene, a natural chemical
that the body changes into vitamin A. The deeper orange the carrot,
the more beta-carotene youre getting.

Broccoli is one of the most
nutritious vegetables
sometimes referred to as a
super veggie! Broccoli is a cool
season vegetable that should
be grown in the spring or fall
months. Many varieties
provide a main harvest of the
head with continual side
shoots for later harvest.
Broccoli taste great eaten raw,
steamed or sauteed.
PEPPER Nutritionally, peppers vary depending on
the variety and stage of maturity. In
general, all peppers are a good source of
vitamin A and C; the red ones are bursting
with these two antioxidants. Antioxidants
are a group of nutrients that neutralize free
radicals in the body fluids reducing the risk
of disease.

A single raw red pepper, sweet or hot, can

meet the daily requirements for two
important antioxidants, vitamin A and C.
TOMATO Tomatoes are the fruit that comes from
the tomato plant, also known as
Solanum Iycopersicum. They grow on
a vine that is very plentiful during the
summer months and can easily be
bought at a farmers market or roadside
stand. Tomatoes provide a variety of
health benefits to those who enjoy them
on a regular basis. According to studies,
eating tomatoes has been linked to heart
health, as well as helping to lower
cholesterol. So feel free to add that
extra tomato to your salad or to top
your pizza.
Popeye was definitely on to something. Spinach is a super food loaded
with tons of nutrients in a low calorie package. Dark, leafy greens like
spinach are important for skin, hair, and bone health. They also provide
protein, iron, vitamins, and minerals.
1. Radish is rich source of vitamin C and vitamins of the B group. It also contains
dietary fibers and minerals such as potassium, calcium, magnesium, copper and
2. Radish has mild to hot peppery flavor and crunchy texture. It is often consumed
raw in the form of salads, but it also can be pickled, boiled and fried.
3. Leaves can be consumed fresh, as salad, but they less popular than root. Seeds can
be used as spice.


1. Overall Blood Health: Reduces blood pressure and reduces total and LDL cholesterol.
2. Boosts Immune System: Studies have shown that people who consume a lot of garlic
have reduced their risk of common illnesses such as the common cold and flu.
3. Cancer Prevention: Contains a compound called allicin, known to slow or prevent the
growth of tumors when introduced in the body.
4. Brain Health: Contains antioxidants that can help prevent Alzheimers or dementia.
Cauliflower is often considered one of the
healthiest foods on earth- and there is
good reason why. With its rich supply of
health-promoting phytochemicals, high
level of anti-inflammatory compounds,
and ability to ward off cancer, heart
disease, brain disease, and even weight
gain- it seems there isnt much cauliflower
cant do.
A one-cup serving of cauliflower contains:
29 calories, it has sodium, or sugar and
73% daily value (DV) of Vitamin C
The pea is one of the major groups
within the vast legume family. Peas can
be divided into three general categories:
whole pea pods eaten young and fresh,
shelled peas eaten fresh, and shelled peas
that are dried.