Health benefits
Most vegetables are low in fat and calories. They don’t contain cholesterol and as a result, most experts suggest vegetables as an essential dietary need for weight watchers. Vegetables are also a good source of dietary fibres; this means you get satisfied quickly without the extra calories.
Fibre provides additional energy, so you can keep going for a longer period with an insignificant amount of calories in your system. Foods rich in fibre also reduce risk of heart disease, obesity and type 2 diabetes. Fibre is also important for proper bowel function and helps to reduce constipation and diverticulosis.
Vegetables provide potassium which helps the body preserve a healthy blood pressure and normal metabolism. Potassium also reduces the risk of heart disease and may also reduce the risk of developing kidney stones.
Cabbage, onions and turnips are types of vegetables which may reduce risk of tumor and help fight its development.
Vegetables are rich in vitamins. Vitamin B (folic acid or folate) helps the body produce red blood cells (RBCs) and also decreases chance of neural tube defects, spina bifida, and anencephaly during foetal development in pregnant women. Vitamin A keeps skin and eyes healthy and helps to protect against infections. Vitamin C assists heal cuts and injuries and keeps gums and teeth healthy.
Common types of vegetables
The market is engulfed with different types of vegetables, each being a part of a distinct vegetable group. Vegetables also differ from season to season in various parts of the world with distinct advantages. Allium vegetables are antioxidant, anti-histamine, anti-allergy, anti-cancer, anti-inflammatory, antibacterial, antiviral and antifungal. Asparagus is another type of vegetable that contains antioxidants and is diuretic and detoxifying. Cruciferous vegetables are also helpful for fighting tumor. The bright squash and melons of the gourd family contain important carotenoids. The sweet potato, also considered a vegetable, is a complex carbohydrate and its flesh contains carotenoids and fibre.
The following are the examples of different types of vegetables:
Allium vegetables such as garlic, onion, shallot and chives
Legumes such as peanut, lentil, soy, chickpea, pea and beans
Umbelliferous vegetables such as caraway, parsley, carrots, celery, cilantro, dill, parsnip, cumin and fennel
Cruciferous vegetables such as cabbage, mustard greens, Brussels sprouts, broccoli, collard greens etc
Gourd family such as pumpkin, cucumber, watermelon, melon, cantaloupe etc
Composite vegetables such as sunflower, lettuce, chicory, chamomile, endive etc
Morning glory vegetables such as sweet potato
Sauces such as Tabasco and ketchup
Culinary vegetables such as tomato, eggplant, potato and bell pepper
Spices such as curry, chili, cayenne and paprika