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
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
- If you want to enjoy vegetables along with all of their important nutrients, ensure you treat them gently.
- Avoid prolonged boiling of vegetables at excessive temperature, this can cause vitamins to be lost.
- 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.