Why are vegetables important?

Vegetables are an important source of vitamins, fibre and minerals (folate & calcium)  which help in the functioning of the body.

  • Iron: blood formation. Found in green leafy vegetables like spinach & kale
  • Vitamin C: Body immunity, nervous system, blood vessels found in cabbage
  • Vitamin A: vision, growth, body immunity. Abundant in carrots & pumpkin
  • Folic acid: Formation of blood and body cells , nervous system development in the unborn baby
  • Calcium: Strong bones and teeth, blood clotting, nervous system (spinach & kale)
  • Fibre: Normal digestive functioning, cardiovascular health, improve control of diabetes and blood sugar

Food Sources


5 servings recommended per day
Size of one serving is 75 grams


Broccoli – vitamin K, vitamin B6
Cabbage- Vitamin C, Vitamin B6, Vitamin K
Green Leafy vegetables (spinach and kale)- vitamin A, iron, calcium, vitamin E , green leafy vegetables
Carrots and pumpkin- vitamin A
Sweet potato- vitamin E, vitamin B6
Peppers- vitamin C 

As a rough guide, this might be:


                          A cupped hand=1/2 cup cooked vegetables 


                                             Fist = 1 cup raw vegetables

Food preparation tips

  1. If you want to enjoy vegetables along with all of their important nutrients, ensure you treat them gently.
  2. Avoid prolonged boiling of vegetables at excessive temperature, this can cause vitamins to be lost.
  3. Wash vegetables whole and don’t leave them sitting around after you cut them. Cook them with as little water as possible, and store them appropriately.