Fresh vegetables contain almost all of the nutritional principles that our body requires. They are a good source of vitamins, minerals, antioxidants and dietary fibre.
Vegetable nutrition has widely drawn the attention of food scientists for their proven health benefits. Majority of day-to-day used vegetables are very low in calories and saturated fats. For example, watercress and Celery hold just 11 and 16 calories per 100g . There is a long list of vegetables whose calorie is less than 20 per 100g such as bottle gourd, bitter melon, cabbage, bok-choy, eggplant, endive, spinach, and summer squash. Scientific studies have shown that these low-calorie but nutrient-rich foods help human body stay fit, and free from diseases.
Furthermore, human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. So when you add lots of vegetable nutrition in your everyday diet, in fact, you set to lose more weight than you would gain.
How much should be in your daily diet?
Eat at least 5-7 servings of fresh vegetables every day. Bring variety in the choice of vegetables in your everyday diet. Yellow and orange color vegetables are rich in Vitamin-A, α, ß carotenes, zea-xanthins and crypto-xanthins, whereas dark-green vegetables are a good source of minerals and phenolic, flavonoid as well as anthocyanin anti-oxidants.