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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. To know more about the nutrition content in vegetables, browse through the table below.

Nutritional Value of Vegetables

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

Vegetables Contain 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 (pyridoxine): 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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