Del Rosario loves eating vegetables and I enjoy educating others about their benefits.
Vegetables are an indispensable part of healthy eating—truly food for life. There are lots of benefits we can get from eating our daily intake of vegetables. Many veggies are:
- Rich in beta carotene, vitamin C, folate, potassium, and other minerals.
- High in fibre content, which helps regulate bowel function.
- Rich in bioflavonoids and other compounds that help prevent diseases.
How many veggies are enough?
It is highly recommended that we eat a least five servings of vegetables daily.
A serving is a half cup of raw or cooked vegetables, a cup of leafy salad vegetables, or half a cup of vegetable juice. Nutritionists recommend choosing a variety of vegetables including raw and cooked ones; orange, red, dark green, and yellow colored ones; and allium vegetables such as onions and garlic.
When choosing vegetables, the main consideration should always be quality. This list features some different kinds of vegetables, along with some suggestions about buying and storing them so that you to get the most nutrition for your money.
- Artichokes: They are at their best when they have plump, compact, olive-green heads and are heavy for their size, with full fleshy, tightly closed scales or leaves. To prevent drying, wrap unwashed artichokes in a damp towel and store in plastic bag in the refrigerator. Artichokes provide vitamin C and are low in kilojoules.
- Asparagus: Always choose straight spears of uniform thickness with compact pointed tips. Round, plump spears are usually more tender than flat ones. Aside from vitamin C, they have some vitamin E and are high in riboflavin thiamin, potassium, and iron.
- Beans: There are three main groups of beans: green beans, runner beans, and broad. Most beans are available all year round. Fresh beans are usually at their best when small and young. Avoid tough, rubbery, or discoloured ones. Use within a few days. Beans are high in protein and carbohydrates. They are also a good source of vitamins A, B1, and B2.
- Bell Peppers/Capsicums: These are mild in taste and can be eaten fresh or cooked. In America, these are known as bell peppers. The three main types are green, red, and yellow. Green bell capsicums turn bright red when they mature. Many other types of peppers exist as well, such as the yellow banana capsicum/pepper. When buying any of these peppers, always look for firm, thick-fleshed, and well-shaped specimens with a uniform, glossy colour.
- Beetroot: These veggies are a deep, rich red. They can be served hot, cold, pickled, or in salads. These are available all year. Choose firm, smooth, globular tubers. Tubers can be refrigerated in the vegetable crisper for up to two weeks. This vegetable provides fibre, folate, and potassium.
- Broccoli: Available all year, it should be cooked lightly and quickly to retain its crispness. Buy broccoli with firm, compact clusters of closed flower buds, sage green to dark green coloring, and firm, tender, light green stalks. Avoid open yellow buds, as this is a sign of over-maturity.
- Brussels sprouts: Buy these as fresh as possible because older ones are more likely to have that strong, unpleasant "cabbage" flavour. They should be small and hard with tightly wrapped leaves. Avoid any that are turning yellow or brown or have loose leaves. It is better to buy them as you need them, but they will keep for several days in the fridge.
A kilojule and a calorie are two similar units of measurement for the energy that is stored in food.
- Cabbage: A fresh cabbage's outer leaves should be a fresh green or red colour depending on the variety. The crinkly types and red cabbages are generally preferred for salads and coleslaw. Cabbage is rich in vitamin A and C, folate, fibre, and potassium.
- Carrots: Carrots are rich in carotene—a substance that converts to vitamin A. These are available all year round. Always choose firm, straight, bright orange carrots.
- Celery: This is a plant of many uses and little waste. The leaves and dried seeds make flavourful seasonings. The outer ribs are best when cooked. The inner ribs or heart can be eaten raw.
- Eggplant: Known by its French name "aubergine" in the UK and much of Europe, the eggplant is a purple and pear-shaped vegetable. Choose firm, smooth plants that are heavy for their size and have no scars, wrinkles, or flabbiness. Small fruits will have more tender skins and fewer seeds than the larger ones and are excellent grilled whole. Refrigerate eggplant, and use within a week. Low in kilojoules, eggplant contains vitamin C, magnesium, and potassium.
- Garlic: This pungent bulb is a member of the amaryllis family. Its juice contains allicin, a natural antibiotic. It's available all year round. When buying garlic, keep an eye out for firm and round bulbs with clear, papery skins, avoid any that are beginning to sprout. Bulbs will keep for weeks in a cool, dry, well-ventilated place.
- Ginger: This one is also available all year round. To prepare, simply peel away the skin with a sharp knife and grate or thinly slice according to the recipe. Ginger will keep in the refrigerator, loosely covered, for two or three months. Cut ends might grow mould, but that can easily be trimmed.
- Horseradish: Sometimes called "German mustard," it is grown for its sharp-flavoured white roots that contain a volatile oil. Fresh horseradish will keep in the refrigerator for up to three months. It is excellent with hot or cold beef, smoked trout or mackerel, or spread thinly on sandwiches with a pate.
- Kale: Most kale leaves have thick stems and robust leaves that form a head. Curly-leafed kale is the most common kind. Large, coarse-leafed kales are grown for cattle and sheep food. It is frequently teamed with fairly hot spices and is popular in many Indian dishes.
- Leeks: There are many varieties of leeks, but they all taste more or less the same. Always buy leeks that look fresh and healthy, meaning the white part should be firm and unblemished, and the leaves green and lively. It is best to buy them when you need them. It is important to wash them thoroughly before cooking, as dirt and grit lodges itself between the white section and the base.
- Lettuce: There are numerous varieties of this salad plant, including round lettuce, butterhead, crispheads, looseheads, little gem, and cos lettuce. Eat lettuce as soon as possible after purchasing. In the meantime, keep it in a cool, dark place such as the salad drawer of the fridge.
- Mushrooms: These are available all year round. Always buy clean, creamy white or light tan mushrooms. Avoid spongy, discoloured, or sweaty ones. Refrigerate, and use within a day or two. Wipe mushrooms clean, but do not peel or soak them. Mushrooms are an excellent low-kilojoule food.
- Okra: Commonly known as "ladies' fingers," this leafy green is grown in warm tropical regions. The most notable characteristic are its sticky consistency, which makes it a useful thickener for soups or stews. If steamed quickly, the pods will be tender and crisp without releasing their sticky juice. When buying okra, avoid tough, fibrous, or discolored pods. This plant is rich in vitamin C, folate, and magnesium. It also has a moderate amount of vitamin A and fibre.
- Onions: Onions are available all year and come in a variety of different colors and strengths. They contain a substance that releases when they are cut and causes the eyes to water quite painfully. Red, yellow, and sweet are the most common varieties. There are also shallots.
- Peas - Available almost all year round. Only buy fresh peas. if they are old they are bound to be disappointing and you would be better off buying them frozen.
- Potatoes - there are many varieties of potatoes and potatoes can be cook in different ways such as baking, boiling, chipping, mashing, roasting sauteing and make it into salad. It is good to always store in cool dry place. Potatoes are important source of carbohydrates..
- Radishes: These belong to the mustard family. They range from round and red to long and red or white. Radishes can be used as garnish or finely sliced and cooked with other vegetables. They are available all year round. Always look for firm, bright ones. Remove their leafy parts, and refrigerate in a plastic bag; use within a week. These are a good source of vitamin C.
- Sweet Corn: A variety of maize that has been developed for use as a fresh vegetable, it is sweeter than the common field corn. it is available frozen, both on the cob and in kernels; the kernels are also very popular canned.
- Sweet Potatoes: These are available all year and come in many varieties, but there are two basic types: the dry-fleshed, rather-mealy, pale-yellow-fleshed ones and the moist-fleshed ones with deep yellow or orange-red flesh. Sweet potatoes generally keep well when stored in a cool, dry place.
- Tomatoes: Few veggies are as ubiquitous as the tomato, which is available all year. Always look for firm. plump fruit; the fresher they look, the better. Refrigerate at once, or otherwise, they will become mushy. Tomatoes are excellent source of vitamin C and a good source of vitamin A.
- Turnips: Surprisingly, these are a member of the cabbage family. The white-fleshed version with a purple top is the most common. Some varieties are grown especially for their leaves, which are richer in nutrients than the roots. Refrigerates turnips keep for long time.
W - Z
- Watercress: A delicate, round-leafed salad plant of the mustard family. It has a distinctive raw flavor that is both peppery and slightly pungent. Choose only tender, young leaves without tears and blemishes, and use as soon as possible.
- Zucchini: Also known as "courgette." They are also referred to as "vegetable marrows" in the UK. Green or yellow in color with fine edible skin when young, they are harvested before they grow too large. When fresh, they are also a source of vitamin C.
Any feedback are warmly accepted
Ellison Seeley on May 06, 2020:
I have had all of the vegetables on the list. My fav is tomato
anuj mishra on March 15, 2020:
we have to eat this is important for our body
Veggie boss ( not my real name ! ) on December 09, 2019:
I thought watercress was a herb/plant/thing. I have never heard of okra before. If i overheard some one saying okra i would have thought they were talking about a type of antelope/deer!
Audrey Hunt from Idyllwild Ca. on February 02, 2019:
Veggies make up 75% of my diet. I just love 'em! Good list you've given us here to remind us of all the choices we have. Only one vegetable will never hit my plate - okra!
Mahabub alam on January 06, 2019:
Vegetable good for our health. i am a vegetable exporter in middle east and try to enter europe.
Ulalii Makalio on September 14, 2018:
nice veggies, some of those veggies I don't even know it existed
bekah on September 05, 2018:
youre missing a couple of good veggies, maybe time for an update?:):)
Jeremiah Tommy on September 04, 2018:
Thank you, but u do not see all result
Emma on October 11, 2017:
I want to know how to make awesome mashed potatoes with butter
moodybrews on April 02, 2017:
I believe you are looking for a small green pumpkin or squash. Many recipes use a pumpkin or squash as the vessel to cook in.
bruh on March 21, 2017:
i wanted to search for a recipe with how we say here in argentina "zapallo verde" in english but i dont have a word for that, do you know how u call this kind of vegetable? or theres not a word at all?
aaa on November 19, 2016:
Adi Quamina from Trinidad & Tobago on June 16, 2016:
I honestly don't know why people don't like eating vegetables. They are so delicious and so great for you!
ppyarali on August 01, 2015:
Looking for bitter vaggie,but I dont have english name
Kristen Howe from Northeast Ohio on March 07, 2015:
Great list of veggies. Very useful list of trying all sorts of veggies. Voted up!
John on January 24, 2015:
yubaraj nath on January 05, 2015:
I did not find types of vegetable according to modern kitchen.
janethdassun on November 30, 2014:
hi....i'm a vegetarian woman...
Marcelle Bell on August 28, 2014:
What a great list! This is perfect to reference when you want to try a new veggie or need an idea on how to spruce up a recipe with some different veggies. I fell in love with vegetables when I became a vegetarian a few years ago. I didn't know then how much I was missing out - I crave them now!
afra on January 08, 2014:
WOW ...itzz great
Binod on December 27, 2013:
GREAT..THANKS, I LIKE YOUR POST VERY MUCH. PLEASE UPDATE OTHER INFORMATION TOO.
layla on December 01, 2013:
I love the zucchini. I use a lot. It makes me feel so good
Madhan from India on November 29, 2013:
Good, so nice to see..
Anonymous on November 14, 2013:
dis helped vry much thx so much man luv u lots muah xx
sunney on October 03, 2013:
This is fantastic .
algein...and Junnel on August 18, 2013:
We love veggiesssss.... so much!
STODOMINGO on August 08, 2013:
IT IS A GOOD TO OUR HEALTH
rajan on July 29, 2013:
i love vegetable and i like it and my favourite vegetable wad broccoli
Audrey Hunt from Idyllwild Ca. on July 05, 2013:
A very good list of vegetables. I found this to be very interesting. Well done and thank you!
torrilynn on July 05, 2013:
@MM Del Rosario thanks for this hub. Vegetables are vital to our health and our moods overall. Voted up, pinned, and shared !
Man of Strength from Orlando, Fl on July 05, 2013:
This is a very useful hub. For anyone wanting to adapt a clean and wholesome diet should read this. Voted up all the way across.
vibesites from United States on July 05, 2013:
This is a great guide to buying good quality vegetables, and of their nutritional value. Thanks for posting! Up, useful and shared.
meann fuentes on June 14, 2013:
nilofar on March 26, 2013:
thanks for ur lot
of information about valuable veggie
Jeahan Ali on December 19, 2012:
thanks for the list of vegetables...it helped me in my Agro 108 subj.:))
Kathleen on October 22, 2012:
Karo on October 22, 2012:
I love vegetables but some of them are not available in my country. I try eating the ones which are available and I like them.
AnishG from India on January 27, 2012:
Excellent list. Veggies are awesome. Great photos too!
Jericko on January 05, 2012:
Some of them are new to me, thanks for this. Im just starting a backyard garden and i only have bitter gourd, bottle gourd, eggplant, tomato, sitaw, petchay and squash, aba madami na pala aqng naitanim. Hehe
Ann Nonymous on December 02, 2011:
chef bhatt on November 29, 2011:
tadasha pattanayak on September 09, 2011:
a good collection of veges..............
daviddwarren22 on July 12, 2011:
Thanks for the list. Great hub.
htodd from United States on May 15, 2011:
jerline on November 11, 2010:
askjanbrass from St. Louis, MO on May 19, 2010:
As a lover of vegetables, I have to say this is one of the greatest lists I have ever seen. So much deliciousness in one place. Great job!
Tony McGregor from South Africa on April 28, 2010:
Great Hub, MM! Ilove veggies and you haved presented them with such flair that others should also!
Love and peace
MM Del Rosario (author) from NSW, Australia on April 27, 2010:
thank you very much Ann, I always enjoy reading your comments. I have this hub for a while and I am just happy to published it....
Ann Nonymous from Virginia on April 27, 2010:
This was fantastic! I am always blown away by your presentations and your unique take on every subject, Rosario! Rated it up!!!!