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Types of vegetables and their names

 Types of vegetables and their names


Vegetables are one of the important food groups for human health; This is because it contains very important nutrients such as: fiber, potassium , folate, vitamins (A, C, E), and many others. Vegetables can be eaten raw or cooked, fresh or frozen, including: zucchini, pepper Green, artichoke, asparagus, and others.

It is very important to eat vegetables, but the amount that the body needs differs from one person to another; Depending on several factors, including: age, gender, physical activity, and to eat sufficient quantities of them, it is worth making sure that vegetables and fruits make up half of the plate that an individual eats, and in general, it can be said that an adult woman needs approximately 2-2.5 cups of vegetables per day, while A man needs 2.5-3 cups per day.

Types of vegetables and their names

dark green vegetables

Dark green vegetables are a good source of many nutrients that many studies indicate are important in reducing the risk of many types of cancer, and promoting heart health, and it should be noted that the body needs few fatty sources to absorb some vitamins found in vegetables, and this can be achieved By adding olive oil to the salad, for example, or eating it with a meal that contains light fats, such as: low-fat milk, or cheese, and examples of these 


 Watercress has a pungent taste, and it can be eaten raw in salads, added to pizza, or sandwiches, or used to prepare pizza sauce, and it is very rich in vitamins (C, A), and calcium.


Broccoli has small, soft flowers. It is a rich source of fiber, vitamins (K, C, A), and folate. It can be eaten raw, added to dishes or salads, or steamed.



Spinach has a sweet taste. It is rich in vitamins (A, K), folate, and iron. It can be eaten raw in
 salads, or cooked, and can be added to an omelet.


Red and orange vegetables

Carrots, tomatoes, sweet potatoes, pumpkin, and red peppers are examples of red and orange vegetables, and these varieties contain many nutrients that are very beneficial to human health, such as: vitamin A, potassium, and the following is a statement of the proportion of each in one cup is Cooked from these vegetables:

vegetables Vitamin A (% of the recommended daily value) Potassium (% of the recommended daily value)
carrots 408 % 11 %
tomatoes 30 % 12 %
sweet potato 3777 % 13 %
pumpkin 171 % 11 %
red pepper 58 % 06 %

A cup of red pepper contains approximately 196% of the recommended daily value of vitamin C, and one carrot portion contains 20% of the recommended daily value of vitamin K, and red and orange vegetables in general contain manganese, and vitamin B6, but in large quantities. Less than the nutrients listed above. 

Beans and peas

Beans, chickpeas, lentils, soybeans, and peas belong to this group, and are an excellent source of protein, and they contain iron and zinc in the same amount as in meat, poultry, and fish, and this is what makes this group belong to proteins , and on the other hand, Its high content of fiber and potassium makes it a vegetable as well. 

This group is also a great source of folate; One cup of cooked lentils contains 90% of the recommended daily value of folate, and one cup of chickpeas, black beans, and white beans contains half the recommended daily value, and the following table shows the protein content of one cup of these vegetables. Fiber.

vegetables Protein (% of recommended daily value) Fiber (% of the recommended daily value)
soybean 57 % 41 %
lentils 36 % 63 %
peas 33 % 65  %
red beans 30 % 45  %
black beans 30 % 60 %
chickpeas 29 % 50 %

starchy vegetables

Corn, potatoes, green bananas, and water chestnuts belong to this group, and they contain fiber, and it can be said that one cup of any of them contains at least 14% of the recommended daily value of fiber, as well as These vegetables contain manganese, magnesium, thiamin (in English: Thiamine), vitamin B6, folate, and niacin (in English: Niacin), and one cup of them contains potassium in the following quantities:

vegetables Potassium (% of recommended daily value)
potato 18 %
cowpea 18 %
taro 18 %
Maize 12 %
water chestnut 20 %

Ways to eat vegetables

There are many ways that can be followed to increase a person's intake of vegetables, including

  • Preparing vegetable soup

Soup is an excellent way to eat more than one serving of vegetables at once, and adding a small amount of vegetables to any soup increases its nutritional value.

  • Adding vegetables to sauces

Some sauces can be prepared by pureeing vegetables, adding a little spice to them, or you can add some vegetables, such as: onions, carrots, or spinach to some ready-made sauces.

  • Preparation of juices:
juices are usually prepared by mixing a little milk, ice, fruits, and water, but some vegetables can be added to juices without affecting their taste, such as: mixing mango and peaches with ginger and turnip.

  • Grilling vegetables

Grilling vegetables is an excellent way to increase your vegetable intake, and peppers, onions, and tomatoes are good options for grilling.

  • Adding vegetables to tuna salad
You can add vegetables to tuna salad prepared by mixing tuna fish with mayonnaise, including spinach and cucumber.

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