In culinary terms , a vegetable is an edible plant or its part, used for cooking or eating raw. Vegetables are particularly rich in vitamins and minerals.

Vegetables are organized into 4 subgroups bassed on their nutrient content.

DARK GREEN VEGETABLES -Broccoli-collard greens-kale-romaine lettuce-spinach-watercress BEANS AND PEAS

-black beans-garbanzo beans-kidney beans-lentils-soy beans-white beans

STARCHY VEGETABLES-corn-field peas-green peas-potatoes-water chestnuts

RED and ORANGE VEGETABLES-carrots-sweet potatoes-red peppers-tomatoes-pumpkins

NUTRIENTS OF THE VEGETABLES

Most vegetables are naturally low in fat caloriesVegetables contain many nutrients, including potassium, dietary fiber, foliate, vitamin A, and vitamin CVegetable sources of potassium include sweet potatoes, white beans, spinach, lentils, etc

SPECIFIC CONSIDERATIONS-Fiber comes from plants, therefore fruits and vegetables are naturally good sources of dietary fiber In some cases fruits and vegetables with the skin have more fiber and antioxidants than their peeled counterparts, so wash them well and eat the skins-Calcium For individuals who do not consume dairy products, vegetables can be a good source of calcium Many dark green leafy vegetables including mustard greens, turnip greens, and bok choy are good sources of calcium

-Glycemic Index Fruits and vegetables are generally low on the glycaemic index and, therefore, cause a gradual increase in blood sugar Tropical fruits, carrots and beets have received a bad name for having a high glycaemic index Most of them have a low glycaemic load, so the amount of sugar provided in an average serving is very low.-Antioxidants Research shows antioxidants play a role in preventing prostate, lung, mouth, and throat cancers. Research also suggests antioxidants are helpful in the prevention and management of Alzheimer’s disease, cancer, arthritis and aging

SOME GENERAL RULES ABOUT VEGETABLESWhenever possible, don't peel your veggies -- the skin contains lots of nutrients.

Avoid overcooking them.

When making a dish with more than one veggie (recommended!), be sure to cut them all about the same size ,so they cook up in the same amount of time (or close to it).

To clean root vegetables, simply scrub with a brush under cold running water.

Cook only the veggies you need at each meal -- leftover cooked veggies loses their vitality.

Whenever possible, select fresh, local, seasonal, organic veggies