Do you eat enough healthy vegetables?
According to dieticians and health experts, each adult must consume 300 gm of vegetables per day. 125 gm leafy vegetables, 100 gm roots/tubers & 75 gm of fruiting vegetables. Vegetables are the only affordable & natural source of vitamins, minerals & antioxidants. These ‘protective foods’ ensure human health & overall physical well-being. Vegetables are an excellent source of dietary fiber and provide carbohydrates, proteins & other nutrients to the body.
Vegetables that are the source of Carbohydrates: Vegetables provide stable carbs, the primary source of energy & calories. Potato, sweet potato, Tapioca roots, Dry lablab beans, yams, raw banana.
Vegetables that provide oils or fats: These are essential for proper body functioning if consumed in moderation.
Vegetables rich in proteins & amino acids: Each must get 80 gm of proteins per day in a balanced diet. All Beans, pulses & green peas are an excellent source of proteins. Leafy vegetables & broccoli are also a source of essential amino acids.
Vitamin A rich vegetables: Vitamin A is required for proper growth & functioning of body, eyes & skin. In Indian population, there is a general deficiency of vitamin A.
Vitamin C rich vegetables: Vitamin C vanishes when the vegetables are overcooked. It’s important for teeth, gums & blood circulation. Lemon, cabbage, bell pepper, green chilies, tomato, melons, spinach, coriander, fresh beans, pulse sprouts, newly harvested potato.
Vegetables loaded with minerals: There are at least ten different essential mineral nutrients like needed for growth of the body. A lot of minerals is required for children & pregnant women. All leafy vegetables, Amaranths, cauliflower, & most underground vegetables: Radish, Beetroot, Carrot, turnips.
For a regular supply of essential nutrients, we must start our vegetable/kitchen garden at home and grow these vegetables that will keep us healthy.
Check out the seeds of kitchen garden vegetables.