Important things to know about Vegetables

Our land offers so many fruits and vegetables that are blessed with rich amounts of vitamins, proteins, carbohydrates and many other nutrients. Their regular consumption is essential to keep our body fit and healthy. If we talk about vegetables, then don’t forget vegetables cover the major portion of balanced diet chart. As per an expert dietician, an adult should daily consume 75 – 125 g of green leafy vegetables, 85 g of roots and tubers and around 85 g of other vegetables for a complete diet.

Vegetables are loaded with soluble as well as insoluble dietary fibers that provide protection from chronic constipation, irritable bowel syndrome, rectal fissures, hemorrhoids and colon cancer. Vegetables not only improve the digestive system, but it also helps in reducing the chances of heart diseases. Additionally, vegetables are said as a home of many antioxidants that improve our immune system. Health experts advise to eat plenty of protein rich vegetables regularly for the smooth functioning of our metabolism. High protein diet keeps our energy level up, controls our blood sugar levels, and increases our resistance power to fight from various diseases. Furthermore, Protein is essential for the every single cell of our body. So include the vegetables that provide fair amount of proteins. Peas, garlic, beams and leafy vegetables are considered as the good source of proteins. The main function of protein is building muscle mass, supporting neurological function, preventing from weight gain and much more.

List of Low-Carb Vegetables

Vegetables are considered as low calorie food but they contain good amounts of vitamins and minerals. Our diet chart largely depends on our health, weight and our regular workout. Low carb food is a real food that simply implies eating natural. Fresh vegetables, including green leafy vegetables are considered as healthy vegetables and must be included in your regular diet.  So, preferring the vegetables that contain low carbohydrate content will be an ideal choice but if possible use the organic ones.

There are lots of scientific evidences that prove, low carb food is a best option for the people who want to reduce weight and optimize their overall well-being. Carbohydrates provide energy so its consumption is also equally necessary. Though carbohydrates play an important role in maintaining the balanced diet but how much quantity is required in each day, is also essential to understand well because excessive intake of carbs may increase your weight. So, it is important to know which vegetables are low in carbs.

Spinach, cauliflower, broccoli, carrots, cabbage, okra, cucumbers, tomato, pumpkin and many others are taken in the low carb vegetables list. In short, all the Green-Yellow-Orange vegetables are the low carb vegetables and the rich sources of magnesium, calcium, potassium, beta-carotene, iron, vitamin-A, vitamin B-complex, vitamin-C, and vitamin K.

List of Most Nutritious vegetables

After the thorough discussion of high protein and low carb vegetables, here we have summarized some of the top nutrient powerhouses:

  • Carrots
  • Radicchio (raw)
  • Sweet potato
  • Mustard greens
  • Pumpkin (canned)
  • Turnip Greens
  • Swiss chard
  • Collard Greens
  • Spinach (raw)
  • Kale

These are some most popular vegetable, loaded with essential calories, Potassium, Vitamin K, lutein, Vitamin C and fiber content.

As per dietary experts, consumption of the right veggies is the best way to get healthy living because they are rich in vitamins, minerals and micro-nutrients. The key to healthy life is to know about all the micronutrients and calories in vegetables. I personally believe that before making any dietary chart, first check out the essential contents of vegetables and then as per your body requirements follow your chart. After all, it is a question of your health and we know “Heath is Wealth”. So, eat healthy and stay healthy.

Sneha Agarwal

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