Nutrition - Vegetables

All vegetables and 100% vegetable juices are members of the Vegetable group. Vegetables in this group are divided into 5 main groups, depending on their nutrient content. They include:

  • Dark green vegetables (like spinach, Swiss chard, and broccoli)
  • Starchy vegetables (like potatoes, corn, and lima beans)
  • Orange vegetables (like carrots, sweet potatoes, and acorn squash)
  • Dry beans and peas (like pinto beans and black-eyed peas)
  • Other vegetables (like green beans, mushrooms, tomatoes, and cauliflower)

It's important to eat vegetables because they are good for us. People who include more fruits and vegetables in their diets are less at risk of developing various chronic diseases and conditions such as cardiovascular disease and high blood pressure , diabetes , kidney disease, certain cancers , and obesity .

Vegetables provide important vitamins , such as A, E, and C, and minerals , such as potassium and folic acid, for health and maintenance of healthy bodies. Vegetables also are a good source of carbohydrate, which your body uses as energy, and fiber, which helps keep food moving through your intestines.

  • Vitamin A keeps our eyes and skin healthy, and helps our immune system fight against infections.
  • Vitamin E helps protect Vitamin A and essential fatty acids from cell oxidation.
  • Vitamin C helps heal cuts and scrapes and keeps our teeth and gums healthy. It also helps our body absorb proper amounts of iron from our diet.
  • Potassium helps our bodies maintain healthy blood pressure. You should choose vegetables with potassium often, like sweet potatoes, tomato products, green leafy vegetables, and winter squash.
  • Folic acid helps the body form red blood cells. Females of child-bearing age especially need to take in adequate amounts of folic acid in order to prevent certain birth defects in their babies.

Most vegetables are low in fat, sodium, and calories, and none have cholesterol (unless you add extra sauces or dressings!) You can use vegetable products in place of other, higher fat and cholesterol foods to make your diet healthier.