Vegetable nutrition
USDA dietary recommendations and the best sources of vegetable nutrition.
If you’re able to read this, you’re old enough to know about the benefits of eating your vegetables. Vegetable nutrition is the one value shared by mothers and governments alike, and the primary reason many people begin a home garden. But since vegetables don’t come with nutrition labels, we’ve assembled some facts about vegetable nutrition to help provide you with a balanced garden and a balanced diet.
How much and what kinds
USDA dietary guidelines recommend the consumption of about 17 1/2 cups of vegetables per week. These vegetables are broken down into the following categories:
- dark green vegetables: 3 cups/week
- orange vegetables: 2 cups/week
- legumes (dry beans): 3 cups/week
- starchy vegetables: 3 cups/week
- other vegetables: 6 1/2 cups/week
The USDA acknowledges that most people don’t consume this ideal volume of weekly vegetable nutrition, leading to insufficient intake of vitamin A, vitamin C, folate, and potassium.
Vegetable nutrition sources
Planting a home garden is an excellent way to achieve these USDA recommendations. As a vegetable nutrition reference tool, here are some of the primary sources of the four nutrients mentioned above:
Vitamin A
Vitamin A, otherwise known as retinol, is essential for healthy vision and bone growth. Leafy green vegetables such as spinach and lettuce are good sources of vitamin A, as are carrots and tomatoes.
Vitamin C
Vitamin C, or ascorbic acid, is critical for healthy skin and disease resistance. Though oranges are the most famous vitamin C source, vegetable nutrition sources such as broccoli, peppers, spinach, and cabbage provide vitamin C also.
Folate
Folate, or folic acid, is a form of vitamin B important for blood cell function and healthy pregnancy. Vegetable nutrition sources for folate include spinach, mustard greens, peas, and cooked dry beans.
Potassium
Potassium is a mineral your body uses for fluid and electrolyte balance and regulating metabolism. Vegetable nutrition sources for potassium are cooked dry beans, soybeans, cooked greens, and beet greens.
Vegetable nutrition quick list
Vegetables are the primary dietary source for many other essential vitamins and minerals. The following vegetable nutrition quick list includes some common garden vegetables and the nutrients they provide:
Asparagus: vitamin A, sodium, vitamin B-12, vitamin E, potassium
Beet greens: vitamin A (very high), potassium, sodium, calcium
Carrots: vitamin A (very high), potassium, phosphorus
Cauliflower: potassium, folate, vitamin C, phosphorus
Celery: potassium, vitamin A, sodium, calcium
Corn: vitamin A, potassium, phosphorus, folate, magnesium
Eggplant: potassium, sodium, vitamin A
Green peas: vitamin A (very high), potassium, phosphorus
Green peppers: vitamin A, potassium, vitamin C
Potatoes: potassium, phosphorus
Yams: potassium (very high), phosphorus, folate, magnesium
Vegetarianism
A reasonable question that many people ask is if vegetables are such a great source of nutrition, why not become a vegetarian? Vegetable nutrition isn’t the only reason for such a conversion. Some people become vegetarians for spiritual reasons or out of concern for animal rights.
A balanced assessment of the vegetarian diet comes from the American Dietetic Association: “Vegetarian diets offer a number of advantages, including lower levels of saturated fat, cholesterol, and animal protein and higher levels of carbohydrates, fiber, magnesium, boron, folate, antioxidants such as vitamins C and E, carotenoids, and phytochemicals. Some vegans may have intakes for vitamin B-12, vitamin D, calcium, zinc, and occasionally riboflavin that are lower than recommended."
Vitamin B-12, vitamin D, and calcium can be acquired through animal products such as milk and eggs. However, these options are not available to vegans, or people who choose not to eat any animal products whatsoever. If you are considering becoming a vegan, we recommend researching alternative sources for these nutrients, such as fortified foods and nutritional supplements.