Parts of plants, consumed as food: flowers, fruits, stems, leaves, roots and seeds
Eating vegetables is well-known for being good for your health. Vegetables provide various health benefits including the possibility of reducing the risk of some diseases such as heart attack, type 2 diabetes and stroke. Consuming vegetables may also help fight inflammation, protect against certain types of cancers, assist in lowering blood pressure, may also reduce the risk of developing kidney stones and help to decrease bone loss. Feel free to browse above for a variety of fresh affordable vegetables available in Zambian stores.
Vegetables are parts of plants that are consumed by humans or other animals as food. The original meaning is still commonly used and is applied to plants collectively to refer to all edible plant matter, including the flowers, fruits, stems, leaves, roots, and seeds
To boost your daily nutrition, aim to eat about 2 cups of dark, leafy greens like collards every day. Two cups of raw greens is equal to 1 cup of vegetables, and 2.5 cups is recommended daily for a 2000-calorie diet.
Vegetables
- potatoes - 62%
- tomatoes - 61%
- onions - 57%
- carrots - 51%
- bell peppers - 46%
- broccoli - 44%
- cucumbers - 45%
- salad mix - 44%
Artichoke. Asparagus. Aubergene (eggplant) Avocado. Beet. Bok Choy. ...
Cauliflower. Celeriac. Celery. Chard (Red and Swiss) Chicory. Corn. ...
Jicama. Kale. Kohlrabi. Leeks. Arugula Lettuce. ...
Peas. Snap Sugar Peas. Snow Peas. Anaheim Peppers. Sweet peppers. ...
Acorn Squash. Butternut Squash. Patti Pan Squash. Spaghetti Squash. Swede.
Types of vegetables
Leafy green – lettuce, spinach and silverbeet.
Cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli.
Marrow – pumpkin, cucumber and zucchini.
Root – potato, sweet potato and yam.
Edible plant stem – celery and asparagus.
Allium – onion, garlic and shallot.
Vegetables are important for human health because of their vitamins, minerals, phytochemical compounds, and dietary fiber content. Especially antioxidant vitamins (vitamin A, vitamin C, and vitamin E) and dietary fiber content have important roles in human health.
There are many types of vegetables, but four of the main, or most common, types are root vegetables, cruciferous vegetables, greens, and nightshades.
Dietary Guidelines encourage the consumption of a variety of vegetables, identifying five main groups of vegetables: dark green; orange; dry beans and peas; starchy vegetables; and other vegetables.
Vegetables provide nutrients vital for health and maintenance of your body.
- Most vegetables are naturally low in fat and calories.
- Vegetables are important sources of many nutrients, including potassium, dietary fibre, folate, vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure.
Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.
The amount of vegetables you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding.
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy salad greens can be considered as 1 cup from the Vegetable Group. The table below lists specific amounts that count as 1 cup of vegetables towards your recommended intake.
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
All food and beverage choices matter – focus on variety, amount, and nutrition.
- As part of an overall healthy diet, 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.
- 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.
- Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.
