Types of vegetables and their names
vegetables
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
vegetables
Watercress
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
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
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 % |
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.
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