Vegetables are the parts of plants which human consume as food either raw or cooked, and are essential sources of nutrients for the body. Some common vegetables are carrot, cabbage, beans (green, kidney, French, haricot, Lima etc.), lettuce, sweet and white potatoes, cucumber, tomato, pumpkin, onion, garlic, eggplant, pepper, spinach, and soybeans. Vegetables are the wellspring of antioxidants which protect the human body from oxidant-related diseases, stress, cancer, inflammations, and kidney stones; boost the immune system of the body; and decrease bone loss. Vegetables are low in calories and high in vitamins and minerals. They are rich fount of dietary fiber, folate (folic acid) potassium, vitamin A, B, C, E and K, magnesium, iron, and calcium. Dietary fiber from vegetables, for instance, reduces blood cholesterol levels and lowers risk of heart disease and obesity. It ensures proper bowel from protracted constipation, hemorrhoids, colon cancer and diverticulitis (a small out-pouching or sacs called diverticulitis that can develop in the wall of the digestive tract).
Foods rich in potassium help to maintain healthy blood pressure. Folate is vital in the metabolism of nucleic and amino acids, as well as in methylation reactions. It equally helps the body form red blood cells and it’s very good for women of childbearing age because it reduces the risk of neural tube defects, anencephaly and spina bifida during fetal development. Vitamins A, B, C, E and K keep the eyes, teeth and skin healthy and help heal cuts and wounds. They ensure healthy gums, support in iron absorption and protect against varied infections. A dietary guideline recommends at least nine serving vegetable nutrients daily, and according to a research, those that eat more than five serving vegetables daily have approximately twenty percent lower risk of developing coronary heart disease or stroke. So eat more vegetables and remain healthier. To cook your vegetables, however, steam them or use a wok. Do not overcook or microwave your vegetables: both methods destroy enzymes. Add a large amount of garlic and onions to your vegetables when cooking.