Vegetables are one of the foods chosen to appear in daily meals on the rice tray. Because vegetables are rich in fiber and many micronutrients that are beneficial for health, especially helping to control weight effectively. To know how many calories are in vegetables, let’s find out with My Auris through the following article.
How many calories are in vegetables?
In Vietnam there are many types of vegetables. Each type has different characteristics and nutritional content. In general, all types of vegetables provide many nutrients that are good for health.
Because of the different nutritional content, the calorie content of each type of vegetable is also different. So how many calories are in vegetables? Here is a table of how many calories and nutrients are in 100g of vegetables:
| Type of vegetables | Calories | Water(g) | Protein (g) | Carbs (g) | Fiber (g) |
| Cardvark | 18 | 90 | 1.2 | 3.3 | 1.8 |
| Cardvark | 17 | 90.8 | 1.8 | 2.4 | 2.1 |
| Green cabbage | 15 | 93.6 | 1.7 | 2.1 | 1.8 |
| chrysanthemum | 14 | 93.7 | 1.6 | 1.9 | 2.0 |
| Bok choy | 16 | 93.1 | 1.4 | 2.6 | 1.8 |
| Cabbages | 29 | 90 | 1.8 | 5.4 | 1.6 |
| Chinese cabbage | 12 | 95.14 | 1.1 | 2.2 | 0.94 |
| Spinach | 23 | 91.9 | 2.86 | 3.6 | 2.2 |
| Cress | 22 | 93 | 1.7 | 0.4 | 1.0 |
| Bok choy | 15 | 93.6 | 1.7 | 2.1 | 1.8 |
Through some of the vegetables listed above, everyone can see that the calorie content of vegetables is quite low. Along with that, it is rich in nutrients, especially fiber, thus bringing many health benefits. The most important thing is to control your weight well and limit weight gain.
Designing a suitable nutritional regimen with a balanced amount of vegetables every day is an ideal diet and weight loss regimen.
Is it good to eat a lot of vegetables?
It can be seen that vegetables are low in calories, while being rich in water and fiber, so they are extremely good for health, especially the digestive system. Therefore, many people wonder if eating only vegetables or eating a lot of vegetables in their daily diet is good.
According to nutritionists and doctors, vegetables are a food that should be added daily in the diet. Because they are not only low in calories, rich in fiber, but also rich in antioxidant compounds from plants and many vitamins and minerals. From there, they help the body detoxify, fight free radicals, and support skin beauty.
Vegetables are foods that are easy to combine with other foods to create delicious dishes. Or just boiled or stir-fried is extremely delicious and frugal. However, like any food, although good, we should not add too much. Because eating too much fiber will easily cause stomach pain and bloating.
The health benefits of eating vegetables
If you eat vegetables in the right amount, science in your daily diet brings many health benefits as follows:
- Prevent constipation: vegetables are rich in fiber. Fiber will prevent constipation by supporting bowel movements, stimulating digestion and enhancing digestive system health.
- Bladder cancer prevention: currently, bladder cancer is becoming a concern for many people, especially the elderly. Because these people are older, drink less water, and are less active, causing a lot of excess substances to accumulate in the urinary tract. If left for a long time, it will cause bacteria to grow, destroy cells, leading to cancer. Fiber in vegetables helps eliminate substances, along with that, vegetables are rich in antioxidants that prevent free radicals from destroying cells. From Thereby, preventing the risk of cancer.
- Good for the heart: vegetables contain active ingredients that help control cholesterol and excrete toxic substances and waste out of the anusRegular exercise will indirectly support cardiovascular health, helping blood circulate better.
- Anti-aging in women: abundant antioxidants, vitamins and minerals help prevent skin aging. From there, it helps keep the skin healthy, smooth, and reduces acne.
- Prevention of gout: gout is increasingly common with a high-protein diet and lack of exercise. Vegetables are one of the foods recommended by doctors to eliminate uric acid – the cause of gout.
- Helps limit menstrual cramps and blood loss in women: women are haunted by abdominal pain during their period. Vegetables are one of the foods that have beneficial effects on the internal organs, replenish energy to help the body stay healthy, and at the same time help blood clots in the body quickly push out.
- Goiter prevention: vegetables help supplement abundant vitamins A and K to help the thyroid gland function effectively. From there, it helps reduce the risk of goiter.
- Weight loss, weight control: fiber in broccoli helps the body metabolize fat better, helping the digestive system operate effectively. Furthermore, eating a lot of vegetables helps the stomach feel full for a long time and controls weight.
- Helps make eyes brighter: vegetables contain compounds lutein and zeaxanthin that play an important role in protecting and improving eye health. These two substances have strong antioxidant properties that help protect the retina from degeneration.
- Improves resistance: Vegetables are rich in nutrients that help strengthen resistance and improve immunity. From there, protect your body’s health.
Notes when eating vegetables
Even though vegetables are good for health, you need to pay attention when eating them:
- Do not boil or cook vegetables for too long, and do not open the lid when cooking to avoid losing vitamins and minerals.
- Wash clean, soak in diluted salt water for about 30 minutes to remove bacteria and parasites.
- Do not give to patients with hypothyroidism
- Children are having diarrhea
- Pregnant women should not eat raw vegetables
- Do not eat too much during the day.
Hopefully the information in the article about how many calories in vegetables helps people better understand the types of vegetables and their benefits. From there, design a suitable diet and nutrition menu to ensure the health of the body.
Anh Thy
