When dealing with vegetables it's important to maintain an accurate arsenal of knowledge. Far too often people are misinformed about vegetables. Whether it's with regards to the amount of vegetables which should be digested on a daily basis, or the ways in which to prepare this food, the fact remains that there is an excessive amount of bogus information out there. 11 Vegetables is finally tired of it and we're taking a stand!
We say down with oppression of educated veggie information! Throughout this section you will find nothing but the most educated veggie information available. Finally, a place where veggie loving connoisseurs can gather to become properly educated on the fuel that feeds their fire!
Some Very Vital Veggie Verities:
- Men often need more calories than women, and often require more fruits and vegetables than women; however they are less likely to eat the recommended amounts.
- In comparison to those who do not eat a generous amount of vegetables, those who do can assist in reducing the risk of certain chronic diseases, i.e. strokes, type 2 diabetes, certain types of cancer, and even possibly heart disease.
- In order to ensure a healthy variety, color is they key word. The wider the range of colors of the vegetables you're eating, the more valuable nutrients you're being exposed to.
Here's a quick chart to give you an idea of what types of nutrients can be found in vegetables and which veggies should be associated with which nutrients.
Fiber: Diets which are rich in fiber have been known to demonstrate a decrease in the risk of developing coronary artery disease.
Sources: Kidney beans, black beans, navy beans, lima beans, pinto beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Folate: Maintaining a healthy diet with ample amounts of folate can help in decreasing the chance of a woman giving birth to a child with brain or spinal cord defects.
Sources: Black eyed peas, cooked spinach, great northern beans, asparagus
Potassium: Diets where potassium is prevalent can help maintain a steady blood pressure
Sources: Sweet Potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice
Vitamin A- Assists in keeping skin and eyes healthy, while also helping to protect against infections
Sources: Sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, red peppers, Chinese cabbage
Vitamin C- Aides in healing cuts and wounds and keeping healthy teeth and gums
Sources: Red and Green peppers, sweet potatoes, broccoli, Brussels sprouts, tomato juice, cauliflower.
Nutrient Information
Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.
Fiber
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease.
Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Folate*
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.
Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus
Potassium
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice
Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage
Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.
Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower
Good sources: These foods contain 10 to 19 percent of the Daily Value per reference amount.
Excellent sources: These foods contain 20 percent or more of the Daily Value per reference amount.
*The Institute of Medicine recommends that women of childbearing age who may become pregnant consume 400 micrograms of synthetic folic acid per day to supplement the folate they receive from a varied diet. Synthetic folic acid can be obtained from eating fortified foods or taking a supplement.
