Having a diet that is rich in vegetables is essential for your health because they contain nutrients that the body needs daily. Some of the most common vegetables are broccoli, carrots, and tomato, and are used in foods or drinks.
Broccoli
One of the world’s most popular vegetables is broccoli. It is very easy to prepare and can be eaten raw or cooked. Broccoli is a form of cabbage. It is native to the eastern Mediterranean and the Middle East. The vegetable was cultivated in Italy in ancient Roman times and was introduced to England and America in the 1700s.
Vitamins and minerals found in Broccoli include:
- Vitamin C
- Vitamin K
- Folate (Vitamin B9)
- Iron
- Potassium
- Manganese
Broccoli is very rich in fiber and contains more protein compared to other vegetables. Raw broccoli has almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli has 31 calories per cup. Because broccoli is rich in fiber and antioxidants, it is good for your bowel function and digestive health.
Carrots
Carrots are a root vegetable high in nutrients, making them known as “the perfect health food.” It is a biennial plant; therefore, it takes two years to grow to its full size. Carrots were cultivated in China and northwest Europe by the 13th century and were distributed in the United States during European colonization.
Vitamins and minerals found in carrots include:
- Vitamin A
- Biotin
- Vitamin K1
- Potassium
- Vitamin B6
Carrots contain very little fat and protein. Its water content ranges from 86-95% and consists of 10% carbohydrates. Two small to medium raw carrots have 41 calories, 88% water, 0.9 grams of protein, 9.6 grams of carbohydrates, and 2.8 grams of fiber.
Carrots are known to promote your eye health because they contain Vitamin A. Research shows that people with low vitamin A levels are more likely to experience night blindness, a condition that may decrease by eating carrots or other foods rich in vitamin A.
Fun Fact: Baby carrots aren’t babies! They are fully grown carrots that are peeled and processed into bite-sized pieces!
Tomato
A tomato is a fruit from the nightshade family, native to South America. Although it is a fruit, tomatoes a viewed as vegetables because of how they are eaten and prepared. You can eat this fruit raw in salads or cooked in soups. A large percentage of the world’s tomato crops are used for processing canned tomatoes, tomato juice, ketchup, tomato paste, and many others.
Vitamins and minerals found in tomatoes include:
- Vitamin C
- Vitamin K1
- Folate (Vitamin B9)
- Potassium
- Lycopene (antioxidant – high in canned tomatoes)
Tomatoes consist of 95% water, and the remaining 5% is carbohydrates and fiber. 100 grams of raw tomato has about 0.9 grams of protein, 3.9 grams of carbohydrate, 1.2 grams of fiber, and 18 calories. Tomatoes are good for your skin health because they are rich in lycopene and other plant compounds that can protect against sunburn.
Which veggies are you going to eat more of this week?!
Sources
https://www.britannica.com/plant/broccoli
https://www.healthline.com/nutrition/foods/broccoli
https://www.britannica.com/plant/tomato
https://www.healthline.com/nutrition/foods/tomatoes#benefits https://www.independent.co.uk/independentpremium/voices/tomato-plants-vegetable-gardening-b1885524.html
https://www.britannica.com/plant/carrot
https://www.healthline.com/nutrition/foods/carrots#benefits
https://www.medicalnewstoday.com/articles/270191
Author: Efua Arthur
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