Mothers, never get tired of telling their children to eat vegetables because most children are fussy and they do not like eating green leafy vegetables. They do know that vegetables are good for health but do they know why?

Carrot
Carrots are good for the eyes because they are one of the richest sources of beta-carotene amongst the commonly consumed vegetables. Consumption of beta-carotene helps improve vision and the immune system. That’s not all that carrots can do. Beta-carotene is an antioxidant, which can combat oxygen free radicals. As an antioxidant, it also promotes skin health.

Pumpkin
Pumpkins are packed with beta-carotene, which is converted to Vitamin A in the body and like carrots, help to improve the immune system and maintain a healthy vision. It is also a source of alpha carotene, which like beta-carotene is a carotenoid and possesses Vitamin A activity. Pumpkins also provide vitamins B5, and potassium.

Spinach
Spinach is loaded with carotenes and folic acid. It is also rich in vitamin C, calcium, fibre, and carotenoids like lutein and bioflavanoids. The calcium helps strengthen bones, caroteneoids help maintain healthy vision, and lutein act as potent antioxidant. The fact that spinach is also rich in fibre makes it a good stool softener.

Tomato
Tomatoes are rich in lycopene, a type of carotenoid which act as an antioxidants. Cooking it, as against eating it raw, is more effective because the process helps release the lycopene from the ‘fruit’ thus making it easier for the body to absorb. Tomatoes also provide Vitamin C, which is good for the immune system.

Beetroot
They are a good source of Vitamin C and folate and are also known to be rich in antioxidants, which promote skin health. The green leafy parts are especially nutritious as they contain high quantities of calcium, beta-carotene, and iron.

French Beans
Green beans are a fair source of Vitamin C, , potassium, and folic acid.

Green Peas
Green peas are a part of the legumes family but are cooked like other vegetables. They are a good source of dietary fibre. Peas are richer than other vegetables in thiamin (Vitamin B1), which is essential for energy production.

Always buy fresh vegetables that are seasonal. Not only do they cost less, but are also full of flavour. And because they are fresh, their nutritional value is at the optimum.

Vegetables should be washed before peeling and cutting and they should not be kept soaked in water because some of the vitamins get leached out. Avoid use of baking powder and prolonged cooking methods to maximize nutrient retention.