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Many men and women only eat about half the recommended quantity of vegetables per day. Vegetables provide vitamins, minerals, dietary fiber and many other nutrients naturally present in plants. Most vegetables are low in calories compared to many other foods and help ‘fill you up’ to avoid excessive weight gain.

Researchers say that diets high in vegetables help protect you from chronic diseases including heart disease, stroke, and some cancers.

Eating the rainbow is a fundamental healthy eating tip. Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Sulfur-rich foods, like onions, cabbage, and broccoli, offer potent anti-carcinogenic compounds unique to sulfur-containing vegetables.

These are the healthiest vegetables and most antioxidant-rich produce—and they belong on the top of your grocery list every week if you want to optimize your nutrition.

What is a serving of vegetables?

Why including vegetables is important in the diet?
Vegetables are Health Food
  • ½ cup of cooked green or orange vegetables
  • One cup of salad made mainly of green leafy vegetables
  • A ½ medium potato or other starchy vegetables
  • ½ cup canned or cooked dried beans, peas or lentils

How many servings of vegetables should I eat in a day?

19-50 Years51-70 Years70+ Years
Men65.55
Women555
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