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You can enjoy eating vegetables!

 approved

You can enjoy eating vegetables!

 approved

You can enjoy eating vegetables!

Vegetables are full of nutrients. They give you a big dose of vitamins, minerals, fibre and phytonutrients, and keep you energized by providing your body with the necessary nutrients to work well. Eating a variety of vegetables provides essential nutrients as well as phytochemicals. Here’s a list of where to find essential nutrients: 

Vitamin A

  • Bright orange vegetables such as butternut squash, carrots, pumpkin, and sweet potatoes 
  • Leafy greens such as kale, lettuce and spinach

Vitamin C

  • Broccoli, Brussel sprouts, cabbage, peppers, tomatoes

Potassium

  • Potatoes, sweet potatoes and tomatoes

Folate

  • Deep green leafy vegetables such as kale, mustard greens and spinach

  • Split peas and dried beans
 

Phytonutrients are compounds found naturally in fruits and vegetables and protect the plant from disease and insect attack. When we eat fruits and vegetables, the phytonutrients act as antioxidants, anti-inflammatory and anti-cancer compounds that are great for your health! Phytonutrients give fruits and vegetables their colour, so the more vibrant in colour, the more phytonutrients are present. Here are some of the common phytonutrients found in vegetables, what colours they are associated with and respective health benefit.

Lycopene
Found in tomatoes

  • Antioxidant (protects cells against damage from "free radicals") 
  • May help prevent some types of cancers 

Lutein and zeaxanthin
Found in spinach

  • Protects eyes from damaging oxidation  
  • May lower risk of breast, colon, lung and skin cancers 

Flavonoids, carotene and cryptoxanthin 
Fount in carrots, pumpkin

  • Antioxidants  
  • Used by the body to make vitamin A  
  • Helps protect against heart disease

Anthocyanins 
Found in red cabbage

  • Helps improve vision and brain function  
  • Antioxidant 

Sulforaphanes and indoles 

Found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower

  • Stimulates the body to produce protective enzymes  
  • Potential anti-cancer substance  
  • Antioxidants  

Allyl sulphides  

Found in chives, garlic, leeks, onions 

  • Contain compounds that may help prevent cancer 
  • Promote heart health  
  • Boost production of enzymes needed for a healthy immune system

Despite their multiple health benefits, many of us find it challenging to incorporate vegetables into our everyday eating habits. Vegetables are versatile and can be great to snack on or added to just about every meal! For instance, at breakfast, eat an omelette with vegetables or a homemade stir fry of vegetables and potatoes. Try cut up vegetables for a snack, salad for lunch and a side dish of roasted vegetables and beans for dinner. Here are a few more tips on adding veggies into your day. 

  • Include vegetables at breakfast time - grilled tomato, spinach and mushrooms make great additions to eggs on toast 
  • Add extra vegetables to sandwiches - lettuce, grated carrot, tomato, cucumber, beetroot and radish are all good options 
  • Include fresh salads made from a variety of vegetables at lunch 
  • Snack on chopped-up peppers, cherry tomatoes, celery, carrots and cucumber 
  • Add extra vegetables to soups, casseroles and pastas 

Keep canned vegetables and beans such as corn, butter beans, kidney beans, lentils and chickpeas stocked in the kitchen cupboard - add to salads or serve with wholegrain crackers and canned tuna for an easy lunch. 

 approved

You can enjoy eating vegetables!

Vegetables are full of nutrients. They give you a big dose of vitamins, minerals, fibre and phytonutrients, and keep you energized by providing your body with the necessary nutrients to work well. Eating a variety of vegetables provides essential nutrients as well as phytochemicals. Here’s a list of where to find essential nutrients: 

Vitamin A

  • Bright orange vegetables such as butternut squash, carrots, pumpkin, and sweet potatoes 
  • Leafy greens such as kale, lettuce and spinach

Vitamin C

  • Broccoli, Brussel sprouts, cabbage, peppers, tomatoes

Potassium

  • Potatoes, sweet potatoes and tomatoes

Folate

  • Deep green leafy vegetables such as kale, mustard greens and spinach

  • Split peas and dried beans
 

Phytonutrients are compounds found naturally in fruits and vegetables and protect the plant from disease and insect attack. When we eat fruits and vegetables, the phytonutrients act as antioxidants, anti-inflammatory and anti-cancer compounds that are great for your health! Phytonutrients give fruits and vegetables their colour, so the more vibrant in colour, the more phytonutrients are present. Here are some of the common phytonutrients found in vegetables, what colours they are associated with and respective health benefit.

Lycopene
Found in tomatoes

  • Antioxidant (protects cells against damage from "free radicals") 
  • May help prevent some types of cancers 

Lutein and zeaxanthin
Found in spinach

  • Protects eyes from damaging oxidation  
  • May lower risk of breast, colon, lung and skin cancers 

Flavonoids, carotene and cryptoxanthin 
Fount in carrots, pumpkin

  • Antioxidants  
  • Used by the body to make vitamin A  
  • Helps protect against heart disease

Anthocyanins 
Found in red cabbage

  • Helps improve vision and brain function  
  • Antioxidant 

Sulforaphanes and indoles 

Found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower

  • Stimulates the body to produce protective enzymes  
  • Potential anti-cancer substance  
  • Antioxidants  

Allyl sulphides  

Found in chives, garlic, leeks, onions 

  • Contain compounds that may help prevent cancer 
  • Promote heart health  
  • Boost production of enzymes needed for a healthy immune system

Despite their multiple health benefits, many of us find it challenging to incorporate vegetables into our everyday eating habits. Vegetables are versatile and can be great to snack on or added to just about every meal! For instance, at breakfast, eat an omelette with vegetables or a homemade stir fry of vegetables and potatoes. Try cut up vegetables for a snack, salad for lunch and a side dish of roasted vegetables and beans for dinner. Here are a few more tips on adding veggies into your day. 

  • Include vegetables at breakfast time - grilled tomato, spinach and mushrooms make great additions to eggs on toast 
  • Add extra vegetables to sandwiches - lettuce, grated carrot, tomato, cucumber, beetroot and radish are all good options 
  • Include fresh salads made from a variety of vegetables at lunch 
  • Snack on chopped-up peppers, cherry tomatoes, celery, carrots and cucumber 
  • Add extra vegetables to soups, casseroles and pastas 

Keep canned vegetables and beans such as corn, butter beans, kidney beans, lentils and chickpeas stocked in the kitchen cupboard - add to salads or serve with wholegrain crackers and canned tuna for an easy lunch. 

 approved