What is the Nutritional Value of Vegetables?

Vegetables are an inseparable building block of every nutritional weight loss diet. In other words, increased intake of vegetables can definitely aid you in achieving permanent weight loss. Since they are low in calories and fat, and rich in fiber as well as unique antioxidants and phyto-chemicals, vegetables not only help to lose weight but also to boost your overall bodily functions. Eating vegetables can also help prevent a number of devastating ailments such as cancer and cardiac arrests, as vegetables contain different types of minerals and vitamins.

It is estimated that foods rich in nutritious vegetables can burn about 15% of calories consumed. However, it should be consumed in such a way that each day your vegetarian meal must constitute about 250 grams of vegetables, of which about 50% must be leafy vegetables, 25%  tubers and roots and the remainder  vegetables such as ladies finger and cabbage. In fact, nothing would be better than the intake of vegetables for those looking to burn fat and lose weight.

As mentioned earlier, benefits as a result of consumption of vegetables go beyond balancing your weight and include:

  • Improved eye vision and normal growth and helpful for healthy skin. A majority of vegetables contain in them a component, carotene, which, when consumed, is transformed into Vitamin A.
  • Strengthening body tissues and cells.  The intake of fresh, raw vegetable juices contains many nutritional enzymes.
  • Therapeutic agents. For instance, juice extracted from celery is considered to relieve rheumatism. Likewise, for kidney-related problems, a great option would be intake of spinach.  Further, vegetables including carrots are effective for curing blood-related problems.

However, in order to get optimal results from the intake of vegetables, it is important that you use them fresh and crisp. It is even better if you consume them in their raw state, especially by preparing green salads. Likewise, if you prefer to consume them in cooked form, then you must make sure that their nutritional value is preserved to its maximum. Here are some tips to use vegetables in such a way that you get maximum benefits from them:

  • Prior to cooking, wash vegetables thoroughly and then cut into large pieces.
  • It is important that you add salt to vegetables when you boil them. This ensures that essentials such as Vitamins and B-Complex are not lost.
  • While cooking, tightly cover the pot with a lid in order to avoid exposure to atmospheric air.
  • It is advisable not to boil vegetables for long time, as they will lost  some nutritive as well as therapeutic value.
  • Above all, for best results, serve them hot.

Healthiest Vegetables and Losing Weight

Below are a list of vegetables that not only the healthiest, but help you to lose weight and also enhance functioning of your bodily organs.


BroccoliPacked with dozens of nutrients such as Vitamin A, Vitamin C, calcium, fiber, and folic acid – broccoli is indeed a disease fighting vegetable, and helps in the elimination of estrogen, which is a cause for breast cancer. Also, it safeguards you from cancers affecting lungs and colons. In addition, since it is rich in elements such as chromium, it protects your body against obesity and hyperinsulinemia.

Click here for the nutritional value of broccoli


Intake of cabbage, especially in the form of soups, is regarded as a great way to balance your diet. With a unique package of fiber, potassium, Vitamin C, and phytonutrients, it also provides a host of other health benefits, from helping in muscle building and treating fungal infection to strengthening the cell membranes and minimizing the chances of ailments such as cancer.

Click here for the nutritional value of cabbage


A cruciferous vegetable rich in Vitamin C, folic acid, fiber, and potassium – cauliflower’s consumption is considered an excellent alternative over the intake of meats that are high in fat and calories. It is also effective to safeguard your body from diseases such as cancer, as it includes in it agents such as indoles, which in turn stimulate enzymes with capability to obstruct the cancer growth.

Click here for the nutritional value of cauliflower


Asparagus is a kind of alkaline vegetable with abundance of asparagine – a kind of amino acid, which is highly effective to flush out toxic elements from the body. This is beneficial for the healthy functioning of your kidneys. Further, since it is rich in proteins and contains in it essentials including potassium, B-Complex, and vitamins like A, C and K, asparagus has the ability to combat an array of such ailments as arthritis and rheumatism, cataracts, cancer, diabetes and hypoglycemia, and PMS. Above all, it is highly effective for pregnant women, as it is an excellent source of calcium and folic acid.

Click here for the nutritional value of asparagus


Peas are a natural weight loss food that are rich in protein, fiber, iron, carotenoid, and Vitamin C. In fact, its consumption aids the immune system, as well as prevents ailments such as cataracts.

Click here for the nutritional value of peas


This is a nutritious leafy vegetable with high contents of vitamin A and C, fiber, magnesium, and folic acid. Intake of spinach is considered effective to prevent a myriad of diseases like memory loss, cataracts, and cancers affecting breast, lungs, and colon.  

Click here for the nutritional value of spinach


A rich source of Vitamin C, Vitamin A, iron, and potassium – tomatoes provide an array of health benefits such as prevention of cancers, lowering cholesterol, and enhanced skin texture.

Click here for the nutritional value of tomatoes


A biennial plant – celery’s active ingredients, among many others, are vitamin C, coumarins, phalides, manganese, fiber, molybdenum, iron, calcium, pyridoxine, riboflavin, and thiamin. Hence, it is regarded as effective for preventing diseases such as inflammation, cancer, and blood pressure.

Click here for the nutritional value of celery

Dont forget to Steam your Vegetables!