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Health Benefits
• Most vegetables are low in fat and calories. None have cholesterol; hence, most experts recommend vegetables as an important dietary need for weight watchers. Vegetables are also a good source of dietary fibre; this means you get satisfied quickly, without the extra calories.
• Fibre also provides extra energy, so you can keep going for a longer period with a lesser 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 maintain a healthy blood pressure. Potassium also lowers the risk of heart disease, and may also reduce the risk of developing kidney stones.
• Certain types of vegetables like onions, cabbage and turnips may reduce risk of cancer and help fight its progression.
• Vegetables are also rich in vitamins. Vitamin B (folic acid or folate) helps the body form red blood cells and reduces the risk of neural tube defects, spina bifida, and anencephaly during foetal development in pregnant women. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
Common Types of Vegetables
The market is flooded with different types of vegetables, each belonging to a distinctive vegetable group. Vegetables also differ from season to season in different parts of the world and have different advantages. Allium vegetables are anti-allergy, antioxidant, anti-cancer, anti-histamine, anti-inflammatory, antibacterial, antifungal, and antiviral. Asparagus, another type of vegetable is diuretic and detoxifying; it also contains antioxidants. Cruciferous vegetables are also helpful for fighting cancer. The colourful 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 list below shows examples of different types of vegetables:
• Allium vegetables: chives, garlic, leeks, onion and shallot
• Cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, mustard greens, rutabaga and turnip
• Composite vegetables: artichoke, chamomile, chicory, endive, lettuce and sunflower
• Gourd family: cantaloupe, cucumber, melons, pumpkin, watermelon and zucchini •Legumes: beans, chickpea, lentil, pea, peanut and soy
• Morning glory vegetables: sweet potato
• Culinary vegetables: bell pepper, eggplant, potato and tomato
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