Even though the bulk of their weights is water, vegetables represent a veritable natural pharmacy of minerals, vitamins, and phytochemicals.
. Water: Most vegetables contain 90% to 95% water. This is even more than milk, which contains less than 88%. but this does not mean they are low nutritional value. the remaining 5% to 10% of solids contain substances of great biological and therapeutic value.
.Minerals: Vegetable is a good source of all minerals. this explains their alkalizing effect and the resulting benefit to the blood and tissues. the minerals most abundant in vegetables are:
_Cabbage- Contains 35 and 77 milligrams (mg) of calcium per 100 grams(g) of weight. this is relatively important amount when compared with milk, which contains 119 mg per 100 g. additionally; the body easily absorbs the calcium found in cabbage.
_Spinach, lamb lettuce, beets, watercress, and fava beans- Facilitate the production of red cells due to they are high in iron content(whose absorption is facilitated by the simultaneous effect of vitamin c in the digestive system,) as well as trace element and chlorophyll.
-Asparagus, Brussel sprout, Lettuce, Potato, and Peas- Are vegetable contain a significant amount of protien that should not overlooked. these protein are generally superior to those found in fruits, although inferior to those grain and legumes. keeping in mind that a serving of vegetable maybe as much as one cup, it becomes evident that kind of serving may provide a fair amount of protein.
_Phytochemicals: These constitute a very recent discovery in nutrition science. Vegetable, together with fruit and legumes, are the foods richest in these elements. even though they are found only in very small amounts, they act as a powerful antioxidant that helps in the prevention of cancer and coronary disease.
The vegetable richest in these elements are those that belong to these two botanical families.
_Cruciferae: Cabbage, radish, turnip, and watercress.
_Lilaceae: Onions, garlic, and leeks.
The Phytochemical found in these two groups are rich in sulfur, which gives them a piquant taste.
Must remember that these two botanical element has a neutralize the action of carcinogenic substances that promote cellular degeneration and, slow the growth when the cancer process had already begun. the abundant used of vegetables is useful in the prevention as well the treatment of cancer.
Vegetable-rich in Carbohydrates:
Half a cup of boiled beet slices has about 8.47 grams of carbs.
One medium raw carrot has 5.84 carbs. A cup of grated raw carrots has 10.54 carbs. A cup of boiled carrots contains 12.82 carbs.
One medium baked Russet potato has about 37.09 grams of carbs.
One cup of boiled sweet yellow corn has about 31.26 grams of carbs.
A cup of raw chopped onions contains 14.94 carbs. Ten raw onion slices in rings contain 5.60 carbs.
The vegetable that is good source of fiber, the darker the color of the vegetable, the higher the fiber content.
Red Potato -have at least 3 grams of fiber in a medium-sized
Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
Carrots, beets, and broccoli are fiber-rich. so the next time you visit a supermarket don’t forget to buy to vegetable rich in fiber. they are also helping to cut your bad cholesterol. it’s goods for your digestion.