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Vegetables Smart

No meal would be complete without vegetables. Vegetables are very important in a balanced diet. They fall under the category of vitamins.

Types of Vegetables

Generally, there are nine types of vegetables. I am sure you only know of a few types of vegetables. Let me educate you on all the nine types of vegetables and give you examples of each type as well as their advantages.

Brassicaceae Family

This family has most of the common veggies which are green and leafy. The cruciferous plant and the allium veggies have a great phytochemical composition which makes them perfect for fighting cancer.

They also have fiber and vitamins which aid in the maintenance of a healthy balanced diet. They include cabbage, turnip, cauliflower, mustard, watercress, kale, Brussels sprouts, and wasabi.

Alliaceae Family

Every good cook has some of these. They offer protection against heart diseases and cancer, and at the same time, form an ingredient that makes food tasty. They include onions, leek, chives, and garlic.

Apiaceae Family

Parsley family is a name which I know you are familiar with. They constitute root vegetables which are used to spice up food. Here is a list of such vegetables: carrots, parsley, coriander, cumin, and celery.

Poaceae Family

These are common and are also the most staple vegetables. They include wheat, rice, barley, millet, rye, oats, and corn.

Solanaceae Family

This is the potato family; they are used to make many diets. If prepared properly, you can eliminate any danger posed by the toxic alkaloids which the members of the Solanaceae family have in abundance. The potato, pepper, paprika, and eggplant are just but a few from the family.

Cucurbitaceae Family

Most of these veggies are eaten raw and do not contain too many nutritious items. They are great to be eaten during the summer. Here is a list of these vegetables; cantaloupe, pumpkin, watermelon, squash, zucchini, and cucumber.

Asteraceae Family

A common name for these veggies is the daisy family. This family has most of the flowering plants and most used herbs. They are chamomile, lettuce, chicory, tarragon, and endive.

Fabaceae Family

They have a substantial protein content. They offer a meal that is very easy to prepare for the vegetarians. The beans, pea, soybean, lentil, clover, alfalfa and the peanut are some from the Fabaceae family.

Amaranthaceae Family

Members of this family are distinguished because they have flowers with no petals. I am sure that you rarely eat vegetables from this family. Add them to your diet to create tasty and healthy recipes. They include spinach, beetroot, amaranth, Swiss chard and sugar beet.

Benefits of Vegetables

1. Antioxidants Are A Major Component of Vegetables.

They fall under the category of phytochemicals. Their primary purpose is to protect our bodies from cancers, oxidant stress and other diseases. Another purpose of antioxidants is that they boost the immunity of the body, making the body to fight disease causing micro-organisms.

2. Vegetables Contain Many Minerals And Vitamins

Their fats and calorie composition is low. Vegetables with the yellow, orange and green colors have vitamin K, vitamin A, vitamin C and vitamin B complex. The minerals in vegetables of this category are such as iron, calcium, beta-carotene, magnesium, and potassium.

3. Vegetables assist in the absorption of excess water in the large intestine

Enough moisture is left in the colon to enhance smooth passage of fecal matter out of the body. The soluble and insoluble fiber which is known as non-starch polysaccharides are responsible for this.

They include mucilage, pectin, gums, and cellulose.They help in the prevention of severe conditions such as rectal fissures, colon cancer, hemorrhoids, bowel syndrome which cause irritation and chronic constipation.

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