Nutrition in Vegetables

Nishahameetha

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#1
Nutrition in Vegetables


How many times has you mom warned you about your diet? How many times has your doctor recommended you to include vegetables in the diet? Countless, right!! Though we all realize the numerous health benefits of vegetables, very few of us actually follow a diet that includes it. Fresh vegetables can help to get rid of numerous diseases such as heart disease and stroke, blood pressure, cancer, painful intestinal ailment called diverticulitis, cataract and macular degeneration and vision loss. Apart from these, vegetables have a low fat and calories content, thereby minimizing the problem of excessive weight or obesity.

Vegetables have a rich content of nutrition, right from protein, vitamins, potassium, phosphorus, magnesium, calcium to selenium, iron, manganese, copper and zinc. A high vegetable diet definitely assures a relief from all the major and minor problems of the body. According to experts, people consuming greater amounts of vegetables in their diet are high on energy and feel less lethargic or stressed out. The nutrition provided, helps body perform all the activities, by providing the body cells and organisms, all the necessary requisites for supporting life.


 

Nishahameetha

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#2
To know more about the nutrition content in vegetables.

[TABLE="class: data-tbl"]
[TR]
[TD]Item
[/TD]
[TD]Serving [/TD]
[TD]Fat [/TD]
[TD]Fiber [/TD]
[TD]Prot. [/TD]
[TD]Carb. [/TD]
[TD]Sod.
[/TD]
[/TR]
[TR]
[TD]Asparagus
[/TD]
[TD]3 med. spears[/TD]
[TD]0[/TD]
[TD]1g[/TD]
[TD]1g[/TD]
[TD]2g[/TD]
[TD]1mg[/TD]
[/TR]
[TR]
[TD]Beans, Kidney[/TD]
[TD]1 cup[/TD]
[TD]1.5[/TD]
[TD]45g[/TD]
[TD]43g[/TD]
[TD]110g[/TD]
[TD]44mg[/TD]
[/TR]
[TR]
[TD]Beans, Lima[/TD]
[TD]1 cup[/TD]
[TD]1g[/TD]
[TD]33g[/TD]
[TD]38g[/TD]
[TD]113g[/TD]
[TD]32mg[/TD]
[/TR]
[TR]
[TD]Beans, Snap[/TD]
[TD]1 cup[/TD]
[TD]0[/TD]
[TD]3.5g[/TD]
[TD]2g[/TD]
[TD]8g[/TD]
[TD]6.5mg[/TD]
[/TR]
[TR]
[TD]Beans, Soy[/TD]
[TD]1 cup[/TD]
[TD]17g[/TD]
[TD]11g[/TD]
[TD]33g[/TD]
[TD]28g[/TD]
[TD]38mg[/TD]
[/TR]
[TR]
[TD]Broccoli[/TD]
[TD]1 bunch[/TD]
[TD]2g[/TD]
[TD]18g[/TD]
[TD]18g[/TD]
[TD]32g[/TD]
[TD]164mg[/TD]
[/TR]
[TR]
[TD]Brussels Sprouts[/TD]
[TD]1 sprout[/TD]
[TD]0[/TD]
[TD]0.5g[/TD]
[TD]0.5g[/TD]
[TD]1.5g[/TD]
[TD]4.5mg[/TD]
[/TR]
[TR]
[TD]Cabbage[/TD]
[TD]1 med[/TD]
[TD]2.5g[/TD]
[TD]21g[/TD]
[TD]13g[/TD]
[TD]49g[/TD]
[TD]163mg[/TD]
[/TR]
[TR]
[TD]Carrot[/TD]
[TD]1 med.[/TD]
[TD]0[/TD]
[TD]2g[/TD]
[TD]0.5g[/TD]
[TD]6g[/TD]
[TD]21mg[/TD]
[/TR]
[TR]
[TD]Cauliflower[/TD]
[TD]1 med.[/TD]
[TD]1g[/TD]
[TD]14g[/TD]
[TD]11g[/TD]
[TD]30g[/TD]
[TD]172.5mg[/TD]
[/TR]
[TR]
[TD]Cucumber [/TD]
[TD]1 med.[/TD]
[TD]0[/TD]
[TD]2g [/TD]
[TD]2g[/TD]
[TD]8g[/TD]
[TD]6mg[/TD]
[/TR]
[TR]
[TD]Garlic[/TD]
[TD]1 clove[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]1g[/TD]
[TD]0.5mg[/TD]
[/TR]
[TR]
[TD]Mushrooms[/TD]
[TD]1 cup sliced[/TD]
[TD]0[/TD]
[TD]1g[/TD]
[TD]1.5g[/TD]
[TD]3.2g[/TD]
[TD]2.8mg[/TD]
[/TR]
[TR]
[TD]Onion[/TD]
[TD]1 med.[/TD]
[TD]0[/TD]
[TD]2g[/TD]
[TD]1g[/TD]
[TD]9.5g[/TD]
[TD]3mg[/TD]
[/TR]
[TR]
[TD]Peas[/TD]
[TD]1 cup[/TD]
[TD]0.5[/TD]
[TD]7g[/TD]
[TD]8g[/TD]
[TD]21g[/TD]
[TD]7mg[/TD]
[/TR]
[TR]
[TD]Potato[/TD]
[TD]1 med.[/TD]
[TD]0[/TD]
[TD]2g[/TD]
[TD]2.5g[/TD]
[TD]22g[/TD]
[TD]7mg[/TD]
[/TR]
[TR]
[TD]Radish[/TD]
[TD]1 med.[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]1mg[/TD]
[/TR]
[TR]
[TD]Spinach[/TD]
[TD]1 bunch[/TD]
[TD]1[/TD]
[TD]9g[/TD]
[TD]9.5g[/TD]
[TD]12g [/TD]
[TD]268.5mg[/TD]
[/TR]
[TR]
[TD]Tomato[/TD]
[TD]1 med.[/TD]
[TD]0.5g[/TD]
[TD]1.5g[/TD]
[TD]1g[/TD]
[TD]5.5g[/TD]
[TD]11mg[/TD]
[/TR]
[/TABLE]

 

Nishahameetha

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#3
Calories in Vegetables


If your weight scales are worrying you, we suggest you opt for vegetables in your diet. Vegetables are the best food for dieters because most all are ultra-low in calories and have minimal fat. And, in any case, they are good choice for your diet. They are low in calories and high in nutrition, so they are always going to help you.

Steaming

Steaming your vegetables is a nice way to induct almost all their nutrition in your body. For your taste, you could add some salt or sauce to it. Or you could just cut small pieces of onion and mix them in the vegetables. The vegetables would then both be nutritious and low on calories.

Eating Raw
When you eat vegetables raw, you get all their nutrition. Just wash them thoroughly before consuming. This would get them rid of bacteria. Now you can cut them to pieces and add salt or sauce. May be you will not like eating the preparation when you begin. But, gradually, you will develop taste for it.

Boiling
Put your vegetables with some water in a proper utensil. Keep it on your burner for some time. However, be mindful not to boil it for too long or they would lose nutrition value. Cut them, add some supplements as per your taste and eat. Simple!

Some Vegetables Must be Cooked
A few vegetables refuse to follow the nutrition rules of steaming, eating raw and boiling. They must be cooked before eating else they would cause harm to your body. Alfalfa, if uncooked, counteracts vitamin E and damages liver or muscles. Raw bamboo shoots contain poisonous amounts of cyanogens that cause cyanide poisoning. So cook them thoroughly.

Keep in Mind


  • When eating Broccoli, avoid yellow pods.
  • Caluliflower contains purines so avoid if you have gout. Do not eat speckled specimens.
  • Consuming an abundance of beets can cause red urine.
  • Asparagus could cause an unusual scent in urine after ingesting.
  • Endive could cause skin rash in some individuals.
  • People with history of kidney diseases must avoid spinach.
 

Nishahameetha

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#4
Calories in Vegetables

[TABLE="class: data-tbl"]
[TR]
[TD]Vegetable
[/TD]
[TD]Calories
[/TD]
[/TR]
[TR]
[TD]Asparagus
[/TD]
[TD]26[/TD]
[/TR]
[TR]
[TD]Aubergine[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Beetroot[/TD]
[TD]38[/TD]
[/TR]
[TR]
[TD]Broccoli[/TD]
[TD]32[/TD]
[/TR]
[TR]
[TD]Brussels Sprouts[/TD]
[TD]40[/TD]
[/TR]
[TR]
[TD]Cabbage average[/TD]
[TD]24
[/TD]
[/TR]
[TR]
[TD]Carrot[/TD]
[TD]32[/TD]
[/TR]
[TR]
[TD]Cauliflower[/TD]
[TD]32[/TD]
[/TR]
[TR]
[TD]Celery[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]Chicory[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Courgette[/TD]
[TD]20[/TD]
[/TR]
[TR]
[TD]Cucumber[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Fennel[/TD]
[TD]13[/TD]
[/TR]
[TR]
[TD]Gherkins[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Gourd[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Leek[/TD]
[TD]22[/TD]
[/TR]
[TR]
[TD]Lettuce (average)[/TD]
[TD]13[/TD]
[/TR]
[TR]
[TD]Marrow[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD]Mushroom[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Okra[/TD]
[TD]30[/TD]
[/TR]
[TR]
[TD]Onion[/TD]
[TD]35[/TD]
[/TR]
[TR]
[TD]Onion Spring[/TD]
[TD]23[/TD]
[/TR]
[TR]
[TD]Parsnip[/TD]
[TD]60[/TD]
[/TR]
[TR]
[TD]Pumpkin[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Radish[/TD]
[TD]13[/TD]
[/TR]
[TR]
[TD]Spinach[/TD]
[TD]23[/TD]
[/TR]
[TR]
[TD]Sprouts[/TD]
[TD]43[/TD]
[/TR]
[TR]
[TD]Swede[/TD]
[TD]22[/TD]
[/TR]
[TR]
[TD]Sweet corn[/TD]
[TD]24[/TD]
[/TR]
[TR]
[TD]Tomatoes[/TD]
[TD]18[/TD]
[/TR]
[TR]
[TD]Tomatoes cherry[/TD]
[TD]17[/TD]
[/TR]
[TR]
[TD]Turnip[/TD]
[TD]21[/TD]
[/TR]
[TR]
[TD]Watercress[/TD]
[TD]21[/TD]
[/TR]
[TR]
[TD]Yam[/TD]
[TD]110[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

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#5
Low Carbohydrate Vegetables

In the contemporary times, more and more people are becoming figure conscious and it is here where low carb vegetables occupy a demanding position in the food list. Eating too much carbohydrate is not considered to be a part of healthy lifestyle. And people who are on their weight loss program, for them it is advisable to opt for low carb veggies.

Here is presented low carbohydrate vegetable list


  • Sprouts (bean, alfalfa, etc.)
  • Greens – lettuces, spinach, chard, etc.
  • Celery
  • Radishes
  • Broccoli
  • Cauliflower
  • Cabbage
  • Mushrooms
  • Avocado
  • Cucumber
  • Peppers (all kinds)
  • Scallions
  • Asparagus
  • Bamboo Shoots
  • Leeks
  • Brussels Sprouts
  • Snow Peas (pods)
  • Green Beans and Wax Beans
  • Tomatoes
  • Eggplant
  • Artichoke Hearts
  • Fennel
  • Onions
  • Okra
  • Spaghetti Squash
  • Carrots
  • Turnip
  • Water Chestnuts
  • Pumpkin


 

Nishahameetha

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#6
[h=1]Benefits of Sea Vegetables
[/h]​
Sea vegetables, which, not long back, were dismissed as seaweeds, are now recognized for their nutrition value. They can now be found in health food and specialty stores throughout the world. Sea vegetables are low in calories and abundant in vitamins and minerals, not to be found in land derived foods. Yet, they had not found place in the dining tables, save the coastal areas.

Popular Sea Vegetables
Popular sea vegetables in America are Dulse, Kelp, Alaria, Laver, from the east coast, and Sea Palm from the west coast. Nori, Hiziki, Arame, Kombu and Wakame are some Asian varieties.

How to Include in Diet
Adding these vegetables to your diet is quite convenient. You have to just add small pieces to your favorite soups, salads, sandwiches and stir-fries. Some people could feel surprised by these vegetables' strong taste and odor. Dried sea vegetables are highly vital wild food and provide highly concentrated nutrition.

Health Benefits
Sea vegetables reduce the risk of breast cancer. They empower immune system function and have been credited with increasing energy, improving general well being and accelerating wound healing. These also maximise the body's metabolism and anti-aging defenses. They have anti-inflammatory effects and help in the treatment of certain skin conditions.

Sea food has minerals like zinc, boron, tin, selenium, chromium, antimony and bismuth, which are missing in modern food. An unusual amount of full spectrum vitamins, including E, A, C and B12 are also present in sea food. Certain enzymes and the full range of essential amino acids is found in the vegetables.

Storage
For most people, sea vegetables are available only in dried form. In unopened packages, dried sea vegetables are usually secure. Once you have opened the packages, keep in air tight containers in a cool place. If the vegetables absorb moistures, they could be re-dried in a low oven.

 

Nishahameetha

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#7
Different Types of Vegetables


Vegetables form an important part of our daily diet; the market is crammed with varieties of vegetables. Veggies are naturally good and contain lots of minerals and vitamins. They help in protecting our body against cancers, diabetes and heart diseases.

Almost all the vegetables are low in fat and calories, none has cholesterol, and many of them are great sources of fiber. The high levels of fiber in vegetables keep the digestive system healthier; allowing you to avoid issues with constipation. Since veggies are low on calories, it enables us to eat lots of vegetables without consuming excess energy.

The presence of many vitamins and other substance in vegetables provide nutrients to the body. Vegetables provide essential amino acids that body needs to survive. A simple meal of spinach, beans, and whole grain rice is a great way to treat your body right. This give us a natural feeling of liveliness and the energy to become more active helping to burn more energy each day. Vegetables also add wonderful flavors to your diet.

The availability of vegetables differs from season to season. Different types of vegetables have been categorized according to their type, and taste.

Bulb Vegetables


  • Chives
  • Garlic
  • Leeks
  • Onions
  • Scallions
  • Shallots
  • Water chestnuts
Fruit Vegetables

  • Avocados
  • Chayote
  • Cucumbers
  • Eggplant
  • Okra
  • Olives
  • Peppers
  • Squash
  • Tomatoes
  • Tomatillos
Inflorescent Vegetables

  • Artichokes
  • Broccoli
  • Broccoli rabe
  • Cauliflower
Leaf Vegetables

  • Arugula
  • Brussels sprouts
  • Cabbage
  • Chicory
  • Chinese cabbage
  • Collards
  • Cress
  • Dandelion nettles
  • Endive
  • Lamb's lettuce
  • Lettuce
  • Nasturtium
  • Purslane
  • Radicchio
  • Savoy
  • Sea kale
  • Sorrel
  • Spinach
Root Vegetables

  • Beets
  • Burdock
  • Carrots
  • Celeriac
  • Malanga
  • Parsnips
  • Radishes
  • Rutabaga
  • Salsify
  • Turnips
Stalk Vegetable

  • Asparagus
  • Bamboo
  • Cardoon
  • Celery
  • Chard
  • Fiddlehead
  • Fennel
  • Kohlrabi
Tuber Vegetable

  • Cassava
  • Crosne
  • Jerusalem artichoke
  • Jicama
  • Potato
  • Sweet potato
  • Taro
  • Yam
 

Nishahameetha

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#8
Vegetables Containing Vitamins


Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking technique used to prepare food. Eating vegetables high in vitamins goes a long way in improving your health fitness. So, check out vitamins in vegetables and get a complete knowledge as to which vegetable contains what kind of vitamin.

Here is a list depicting vegetables containing vitamins:

Vitamin A: sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper

Vitamin B1 (thiamine): peas and avocado

Vitamin B2 (riboflavin): avocado

Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.

Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots

Vitamin B6 (pryidoxine): avocado, peas, potatoes and carrots

Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper

Vitamin B12: none


Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato

Vitamin D: mushrooms

Vitamin E: none

Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale

 

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