Vegetables are edible roots, stems, leaves and flowers.  They number in the thousands, though most people deprive themselves of their delicious tastes, colors and textures by just eating a few. 

Vegetables have been eaten for as long as mankind has been on earth.  Hopefully this article will have you trying at least 10 more varieties. 

DEFINING VEGETABLES   

Vegetables are the more fibrous parts of plants.  They differ from fruits, which are the expanded ovaries of plants.  Fruits are generally sweeter and often contain seeds while vegetables  do not.  Some foods that are considered vegetables are in fact fruits such as tomatoes, eggplants, squash and peppers.

Vegetables differ from herbs and spices in that vegetables can be eaten in larger quantities and on a daily basis.  Herbs and spices include many leaves, stems or roots of plants.  However, they either have very strong flavors or they contain other substances that make them unsuitable for everyday eating, except in very small quantities.  Vegetables differ from grains in that grains are actually the seeds of plants, not the leaves, stems or roots.

VEGETABLES AND YOUR HEALTH

                  Much research lately has focused on the health benefits of vegetables.  For example, the crucifers include brocolli, cauliflower, cabbage and Brussels sprouts.  These have been found to contain substances that can help prevent cancer and other life-threatening conditions.  Cabbage juice may help stomach ulcers.  Carrots and carrot juice have long been advocated to help regenerate the liver and for cancer therapy.

                  Books such as Raw Vegetable Juices by Norman Walker describe which vegetables or juices may be of help for various health conditions.  However, do not overdo on juices.  I prefer to eat whole and cooked vegetables much of the time, as the fiber and many other qualities in the whole food are most healthful.

Vegetables can occasionally aggravate health conditions.  The nightshade family includes potatoes, tomatoes, peppers and eggplant.  Eating them can aggravate joint pain in some people.

FIBER

 Fiber is an important component of vegetables.  Most of it is cellulose, an insoluble fiber that we cannot digest.  Fiber helps keep food moving through the intestines and helps prevent constipation, diverticulosis, diverticulitis and even cancer.   Fiber also assists in the production of vitamins in the intestines and can support the proliferation of friendly bacteria.  

If one does not eat many vegetables, the diet may lack fiber.  This is especially true if one eats mainly refined grains such as white flour, white bread, white pasta and white rice, all of which have had their fiber removed.

Fiber can, however, impair the absorption of nutrients from vegetables, since many nutrients are locked inside the stems and leaves.  It is essential to chew your vegetables.  Another way of unlocking the goodness of vegetables is to cook them.  This breaks down the fiber and makes it much easier for the body to absorb the minerals and other nutrients.  One can also place vegetables in a juicer or even a powerful blender to assist nutrient absorption. 

MINERALS FROM VEGETABLES 

Vegetables are an essential source of minerals such as calcium, potassium, selenium, germanium and many others.  The mineral content varies greatly depending on where and how the vegetables are grown.

Iron is found in dark leafy greens and in beets.  While they contain significant amounts of iron, it is not quite as absorbable as the iron found in meats.  Leafy vegetables are rich in chlorophyll, a fascinating substance that plants use to generate energy from sunlight.   Its structure is very similar to hemoglobin, the molecule in our blood that carries oxygen to all the cells.  The only difference is that hemoglobin contains an atom of iron in the center, while chlorophyll contains an atom of magnesium.  This difference causes chlorophyll to be green while hemoglobin is red.

Leafy green vegetables are rich in magnesium.  These include lettuce, spinach, kale, swiss chard, mustard greens, beet greens, watercress and cilantro.

                  The radish, onion and cabbage families are excellent sources of sulfur, another important trace mineral.  These include white, yellow, red and green onions, chives, garlic, brocolli, cauliflower, Brussels sprouts, red and green cabbage and Chinese cabbage.

Sea vegetables such as kelp, dulse and Irish moss contain an extremely wide variety of trace minerals from the sea.  Less well-known sea vegetables are wakame,hiziki and nori.  Sushi often comes wrapped in nori leaves, which feel like a piece of thin paper and have a pleasant taste.

Sea vegetables are extremely rich sources of minerals, but contain higher amounts of toxic metals because the oceans are somewhat contaminated.  Kelp is unique because it contains a substance called alginate that helps prevent the absorption of toxic metals.  In fact, it helps our bodies eliminate these metals.  The other way to prevent our bodies from absorbing toxic metals from the air and water is by eating plenty of vital minerals found in vegetables grown on mineralized soil.   

THE ROOTS- DOWN AND DIRTY

Root vegetables deserve special mention and are too often ignored.  Carrots, onions, turnips, parsnips, rutabaga, daikon (white radish), celery root, garlic, ginger root, red beets, golden beets, black, white and red radishes and burdock root are among them.  They have been staple foods in many civilizations for thousands of years.  Although the potato is a staple food in many groups, it is not actually a root, but a tuber.  It belongs to a different class of vegetables, the nightshades. These can cause joint pain and other symptoms for some people.  I prefer sweet potatoes and yams to the regular white potatoes.

Roots are more yang in Chinese medicine, as they grow under the earth.  This quality is beneficial for many people.  They also store very well, which helps if you do not enjoy shopping every few days.  Roots are starchy vegetables, which means they will fill you up quite well if you eat enough of them.  Yet they are far easier to digest than starches such as breads, and far more nutritious than most bread as well.  Most roots require cooking for 30-40 minutes to help break down their fibrous parts and turns their starches into sugars.

True, the roots are less beautiful than the greens and in some instances like celery root, downright ugly.  Let this not deter you from eating them regularly.  Roots are among the most concentrated sources of vitamins and minerals available to us.  They are also delicious steamed or stir-fried, or in soups or casseroles.

ORGANIC OR NOT 

                  Organically grown vegetables tend to contain less pesticide residues than commercial produce and are usually much richer in minerals and some vitamins.  A study published in the Journal of Applied Nutrition tested organic and commercial produce purchased in Chicago stores.  Compared to the regular produce, the organic food had an average of twice the levels of minerals.  Organic foods are often fertilized with more trace elements than commercial produce.

Eating organic also sends a message to farmers that you prefer we not poison the earth with toxic sprays.  Organic vegetables often taste better, especially carrots, potatoes and celery.  Eating organic may turn a non-vegetable eater into a vegetable lover simply because organically grown tastes better.

Note that organic food may still contain some pesticide and herbicide residues since toxic sprays can blow from one field to another.  Also, pesticides used in past years may still be present in the soil used to raise the organic produce.

The variety of organic vegetables available in markets is growing fast.  Indeed, this is the fastest growing sector of the agricultural marketplace.  They cost a little more, but prices are coming down and they are worth trying.  Sometimes supermarkets sell organic produce without even marking it as so, because the organic food has a longer shelf life.  This is just another advantage to the organic or sustainable method of agriculture.

FRESH, FROZEN OR CANNED? 

The best way to enjoy vegetables is to eat them fresh. They will have the most nutrition in this form and will often taste best.  However, if you are unable to shop often, frozen vegetables are the next best alternative.  If vegetables are frozen when they are very fresh, they will retain many of their nutritional qualities.

Canned vegetables are less desirable, as they may be old and they suffer more damage in canning than they do when frozen.  Cans that are soldered may leech lead into the food. 

VEGETABLE PREPARATION

The right equipment makes preparing vegetables more pleasurable.  Buy a vegetable knife.  These have a wide, thin blade made for slicing.  Mac is one excellent brand of knives.  A great idea is to buy a vegetable steamer.  It makes cooking vegetables very easy.  Just load them into the steamer and set the timer.  Cleanup is simple as well.  I have found that steamers with a mechanical timer last longer, such as Black & Decker or Oster.

You can also use a simple vegetable steamer that fits inside a saucepan.  Alternatively, steam vegetables by just putting a small amount of water in a covered saucepan and adding your vegetables.  Drink the cooking water in this case, as it will contain many minerals.

                  Vegetables can be prepared in many ways.  Steaming is excellent.  Stir-frying is another popular method.  A Chinese method of stir-frying uses a wok, a pan specially shaped for lightly cooking vegetables in a little oil.  Coconut oil is a tasty and healthful oil.  Olive oil or dark sesame oil are also fine.

                  Vegetable soups are simple and tasty, and do not require stirring or other attention.  Start with excellent ingredients and it will taste delicious.  Some excellent frozen vegetable soups are also available.

                  One can also bake vegetables or roast them over a barbeque.  They can be seasoned with a little oregano, rosemary and olive oil.  Fancy cooking skills are not required.  Be sure to start with excellent quality vegetables and they will have have wonderful flavors.

WHAT ABOUT SALADS?

                  A popular ways to enjoy vegetables is in salads.  Hundreds of combinations are possible.  A word of caution is needed, however.  You will not receive as much mineral nutrition from salads as you will eating your vegetables lightly cooked because humans are less able than animals to break down vegetable fibers.  One solution is a blended salad or gazpacho (a raw vegetable soup).

Cooking actually has several advantages.  It breaks down the fiber and renders the vegetables more digestible for many people.  It also helps kill some bacteria, viruses and parasites that may be on raw vegetables, especially if they are not washed well.  Cooking also concentrates some vegetables such as the leafy greens, making it possible to eat much more of them at a sitting.  In summary, salads are fine.  However, I suggest eating two servings of cooked vegetables daily as well.

CHILDREN AND VEGETABLES

                  Many parents have trouble getting their children to eat vegetables.  Here are a few ideas:

1. Rather than talk about it, set a great example.  Eat plenty of vegetables yourself.  There is nothing wrong with a meal with half your plate filled with vegetables.

2. Create tasty sauces your children enjoy to put over the vegetables.  These can be made from yogurt, butter, coconut oil, grated cheese, peanut butter or tomato sauce if your child likes these flavors.

3. Serve vegetables in the form of soups to disguise the vegetables.  To make a puree soup, cook vegetables for 10 minutes or more.  Then pour the mix into a blender and blend for about 15 seconds.  Then cook it some more and most vegetables will not be recognizable.

4. Have fun with vegetables.   Grow a garden.  For young children, carve little faces on them, slice them creatively and in other ways make them attractive to children.

5. Start introducing vegetables when children are young.  For instance, frozen peas can help toddlers when teething and make a refreshing snack in hot weather for older children as well.

 UNUSUAL VEGETABLES -

SPROUTS, GRASSES AND ALGAE

                  Sprouts are young plants that are very nutritious.  A favorite in Chinese food are mung bean sprouts.  Sunflower and alfalfa sprouts are also available.

Wheat grass and barley grass are available at some health food stores.  They are often sold as juice or dried and sold as a ågreen foodπ powder.  Another ågreen foodπ supplement is algae.  Two popular ones are chlorella and blue-green algae.  Both wheat grass and algae are very concentrated food supplements.

A final type of vegetable food supplement are capsules of dried vegetables.  One brand is called åVegeasyπ.  All of these food supplements can supply extra vegetables for those who donπt like eating them on a daily basis or who may need more of the nutrients than standard portions supply.  

CONCUSION

It is easy to make jokes about vegetables,  the soggy, limp pile of spinach tucked under the corner of a juicy steak.  Yet vegetables are a major food group enjoyed by all human civilizations throughout all time.  They are also our major source for many vital minerals, vitamins, fiber, and many other nutrients.

So eat plenty of vegetables ≠ at least a serving twice a day.  This will assure that you get a wide variety of essential nutrients, some of which are simply not available from any other food source.

Dr. Lawrence Wilson
P.O. Box 54
Prescott, AZ 86302-0054
(928) 445-7690
Visit http://www.drlwilson.com/ for books, and audio tapes from Dr. Wilson.