Vegetables

Vegetables are an essential part of a healthy diet and compose approximately one-fourth of a balanced diet. Vegetables are low in fat and calories, and certain vegetables contain potassium, fiber, vitamin A, vitamin C, vitamin E, and folate. Eating a healthy amount of vegetables may help reduce the risk of heart disease, type 2 diabetes, stroke, and/or cancer. Potassium plays an important role in helping to maintain blood pressure and can be found in sweet potatoes, white potatoes, tomato products, white beans, lima beans, beet greens, spinach, lentils, soybeans, yucca, kohlrabi, acorn squash, and kidney beans. Fiber helps reduce blood cholesterol levels and helps reduce heart disease risk. Vegetables high in fiber include broccoli, green peas, brussel sprouts, turnip greens, sweet corn, potatoes, carrots, and cauliflower. Vitamin A is important in maintaining healthy eyes and skin and also helps protect against infection. Vitamin A can be found in leafy green, yellow, and red vegetables, including spinach, carrots, sweet potatoes, and red peppers. Vitamin C helps heal wounds and plays a role in helping the body to absorb iron as well as helping to protect tooth and gum health. Vegetables high in vitamin C include broccoli, brussel sprouts, and potatoes. Folate is a B vitamin that plays a role in red blood cell formation, DNA production, protein creation and destruction, tissue growth, and cell function. Leafy green vegetables are high in folate.