Vegetable Nutrition FactsWe all know we should eat a diet rich in fruits vegetables, but what are the vegetable nutrition facts that make these disease-fighting foods so healthy? We've provided a comprehensive chart below with nutrition facts for some of the most common types of vegetables. According to the Mayo Clinic, people who eat a plant-based diet generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels. There is compelling evidence that a diet rich in fruits and vegetables can lower your risk of heart disease and stroke; lower your blood pressure; help regulate your digestive system; and reduce your risk for certain cancers. The USDA says that most people should eat at least nine servings (4½ cups) of vegetables and fruits a day (the average American only eats three servings a day). Make at least half your plate fruits and vegetables with every meal and you'll drastically increase your consumption of fruits and veggies. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered 1 cup toward your daily allotment. For more information, check out this chart from the USDA's updated "choosemyplate.gov" website. Choose a variety of types and colors of vegetables to give your body a diverse mix of nutrients. Different colored veggies have different nutritional benefits:
Red Vegetables to Eat: Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, Tomatoes Orange/yellow vegetable nutrition benefits: orange and yellow veggies contain natural plant pigments called "carotenoids." These compounds are converted to vitamin A in your body, which helps maintain healthy mucous membranes and healthy eyes. Carotenoid-rich foods can also help reduce your risk of cancer and heart disease, and can boost your immune system. Vegetables to Eat: Yellow beets, Butternut squash, Carrots, Yellow peppers, Yellow potatoes, Pumpkin, Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, Yellow winter squash Green vegetable nutrition benefits: green veggies are colored by the natural plant chlorophyll. Certain green vegetables, such as spinach, green peppers, peas, cucumbers, and celery, also contain lutein, which helps keep your eyes healthy. Together, these chemicals may help reduce your risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated. Green Vegetables to Eat: Artichokes, Arugula, Asparagus, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onions, Okra, Peas, Green peppers, Snow peas, Sugar snap peas, Spinach, Watercress, Zucchini Blue/purple vegetable nutrition benefits: blue and purples vegetables are colored by natural plant pigments called anthocyanins, which act as powerful antioxidants that protect cells from damage. They may help reduce your risk of cancer, stroke, and heart disease. Blue/Purple Vegetables to Eat: Purple asparagus, Purple cabbage, Eggplant, Purple Belgian endive, Purple peppers, Purple-fleshed potatoes **Go to our vegetarian recipes for some delicious and healthy vegetable recipes. Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
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