Virtual food guide
VEGETABLES AND FRUITS
In culinary terms, a vegetable is an edible plant or its part, intended for cooking or eating raw.
by the Spanish team
Fruits and vegetables are low in calories and fat. They are a source of natural sugar, fiber and vitamins. They contain carbohydrates, water, vegetal fiber and minerals: such as potassium and low sodium. They also provide calcium and magnesium and they hydrate the body quickly. The vitamin C has a high antioxidant, which becomes protective of tissues and cells of our body They help to prevent illnesses like: Diabetes, Hypertension, Cancer and Obesity.
Fruits and vegetables are generally low on the glycaemic index and, therefore, cause a gradual increase in blood sugar
ANTIOXIDANTS
They have antioxidants which 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 VEGETABLES
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Whenever possible, don't peel your veggies -- the skins contain lots of nutrients.
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Avoid overcooking them.
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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).
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To clean root vegetables, simply scrub with a brush under cold running water.
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Cook only the veggies you need at each meal - leftover loses their vitality
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Whenever possible, select fresh, local, seasonal, organic veggies
FRUITS AND VEGETABLES PROVIDE THE MOST NUTRIENTS
The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, foliate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day:
Sources of vitamin A (carotenoids)
• Orange vegetables like carrots, sweet potatoes, pumpkin
• Dark-green leafy vegetables such as spinach, collards, turnip greens
• Orange fruits like mango, cantaloupe, and apricots
•Tomatoes
Sources of vitamin C
• Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe
• Broccoli, peppers, tomatoes, cabbage, potatoes
• Leafy greens such as romaine lettuce, turnip greens, spinach
Sources of foliate
• Cooked dry beans and peas, peanuts
• Oranges, orange juice
• Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
• Green peas
Sources of potassium
• Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash
• Bananas, plantains, dried fruits such as apricots and prunes, orange juice
• Cooked dry beans (such as baked beans) and lentils
TIPS
We should eat 3-4 servings per day to cover the daily requirements of vitamins and minerals.Diets that include a sufficient amount of potassium from fruits and vegetables also help reduce the chance of developing kidney stones and may help reduce the effects of bone-loss.
