Updated 2/3/2024
Veggies in general are known for various benefits, from cardiovascular health to preventing weight gain to warding off various cancers. They have various vitamins, minerals, and fiber (part of the cancer-discouraging qualities)(1). However, there are subgroups, variously considered four (in Australia)(1) to five (in the USA) in number! Generally, it is recommended that the equivalent of half our plates are meant to be fruits and veggies combined, with a veggie count of about 2 to 2 1/2 cups a day; some representatives of every veggie subgroup should be eaten every week(2). [I stick to the American standard of five subgroups.]
Beans/legumes are actually considered their own vegetable subgroup(1,2)! They are not only high-fiber and have good protein but have "iron, zinc, folate, [and] potassium". Their qualities boost feelings of fullness(2).
Dark greens include a bunch of darker leafy greens as well as broccoli, watercress, spinach, kale, and collard or mustard greens. They have "folate for cell division and blood health, carotenoids for antioxidant functions,... and Vitamin K for blood clotting."(2)
The red orange group is also pretty self-explanatory: tomatoes, squash, sweet potatoes, carrots, and bell peppers are included. These have "Vitamin A for vision, Vitamin C for immune health, potassium for heart health and healthy blood pressure, and Vitamin K for blood clotting."(2)
Starchy veggies technically include potatoes(1,2), as well as "green bananas, green lima beans, green peas, parsnips,... water chestnuts, and yams (sweet potato)."(2) [So, sweet potatoes cross over!] They have antioxidants, potassium, and vitamins, but part of the reason we need the other subgroups is that these have higher calorie content(2), so they aren't meant to form a huge portion of veggie intake: half a medium sweet potato, etc. is a serving. Much of the value of potatoes is lost when fried into fries and chips(1).
There is an "other" group. Avocado, okra, asparagus, zucchini, cucumbers, and Brussels sprouts are greener members of this subgroup. Then there are artichokes, mushrooms, cabbage, and radicchio among many others. These have "magnesium and manganese which play a role in bone health, copper for blood health, selenium for its role as an antioxidant, as well as... folate, and Vitamin K."(2)
There are many ways of including veggies in other foods, as well as just whipping them up in various ways. [Note: while I used to eat vegetables mainly when slipped into pancakes, I later on chose to lay aside foods that were weighing me down. Now I feel better eating spinach without a pancake around it - and have a taste for simple spinach.]
Personal Product Favorite [link]:
Two servings of non-GMO, clean, super veggies in one scoop
Sources:
1. "Vegetables and legumes/beans." Eatforhealth.gov.au. Australian Government National Health and Medical Research Council and Australian Government Department of Health and Aged Care. Web. February 3, 2024. https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans.
2. Skelton, Carey. "All about the five vegetable subgroups." Observer. Observer Today. December 20, 2019. Web. February 3, 2024. https://www.observertoday.com/news/local-region/2019/12/all-about-the-five-vegetable-subgroups/.
Veggies in general are known for various benefits, from cardiovascular health to preventing weight gain to warding off various cancers. They have various vitamins, minerals, and fiber (part of the cancer-discouraging qualities)(1). However, there are subgroups, variously considered four (in Australia)(1) to five (in the USA) in number! Generally, it is recommended that the equivalent of half our plates are meant to be fruits and veggies combined, with a veggie count of about 2 to 2 1/2 cups a day; some representatives of every veggie subgroup should be eaten every week(2). [I stick to the American standard of five subgroups.]
Beans/legumes are actually considered their own vegetable subgroup(1,2)! They are not only high-fiber and have good protein but have "iron, zinc, folate, [and] potassium". Their qualities boost feelings of fullness(2).
Dark greens include a bunch of darker leafy greens as well as broccoli, watercress, spinach, kale, and collard or mustard greens. They have "folate for cell division and blood health, carotenoids for antioxidant functions,... and Vitamin K for blood clotting."(2)
The red orange group is also pretty self-explanatory: tomatoes, squash, sweet potatoes, carrots, and bell peppers are included. These have "Vitamin A for vision, Vitamin C for immune health, potassium for heart health and healthy blood pressure, and Vitamin K for blood clotting."(2)
Starchy veggies technically include potatoes(1,2), as well as "green bananas, green lima beans, green peas, parsnips,... water chestnuts, and yams (sweet potato)."(2) [So, sweet potatoes cross over!] They have antioxidants, potassium, and vitamins, but part of the reason we need the other subgroups is that these have higher calorie content(2), so they aren't meant to form a huge portion of veggie intake: half a medium sweet potato, etc. is a serving. Much of the value of potatoes is lost when fried into fries and chips(1).
There is an "other" group. Avocado, okra, asparagus, zucchini, cucumbers, and Brussels sprouts are greener members of this subgroup. Then there are artichokes, mushrooms, cabbage, and radicchio among many others. These have "magnesium and manganese which play a role in bone health, copper for blood health, selenium for its role as an antioxidant, as well as... folate, and Vitamin K."(2)
There are many ways of including veggies in other foods, as well as just whipping them up in various ways. [Note: while I used to eat vegetables mainly when slipped into pancakes, I later on chose to lay aside foods that were weighing me down. Now I feel better eating spinach without a pancake around it - and have a taste for simple spinach.]
Personal Product Favorite [link]:
Two servings of non-GMO, clean, super veggies in one scoop
Sources:
1. "Vegetables and legumes/beans." Eatforhealth.gov.au. Australian Government National Health and Medical Research Council and Australian Government Department of Health and Aged Care. Web. February 3, 2024. https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans.
2. Skelton, Carey. "All about the five vegetable subgroups." Observer. Observer Today. December 20, 2019. Web. February 3, 2024. https://www.observertoday.com/news/local-region/2019/12/all-about-the-five-vegetable-subgroups/.
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