Diff types of vegetables? can some explain?

[samy23]

Are there different types of vegetables? what are they? how often should we eat them from each group? ...I've heard of cruciferous and root vegetables...not sure what they mean.

Can someone explain this please?

[Llyra]

Each sort of vegetable has its own nutritional advantages. Squashes, for example, are a good source of beta carotene. Legumes are full of protein. The nightshades are loaded with vitamin C. Different types of vegetables contain different antioxidants, all of which are very good for helping your body maintain and repair itself. Some categories, like the first two on my list, are veggies that most Americans eat WAY too little of, so you'll often hear those cited as the best ones to choose. And some people will fault the root vegetables for being too starchy, even though those are also loaded with other good stuff.

I think the key is variety.

Here are the ones I know:

cruciferous vegetables-- like cabbage, kale, brussels sprouts, broccoli

leafy greens-- like chard, spinach, lettuce

root vegetables-- like sweet potatoes, carrots, parsnips, turnips, and potatoes

the nightshade family-- (veggies that are really technically, botanically speaking, fruits) like peppers, tomatoes, eggplants (some put potatoes here)

squashes-- like pumpkin, zucchini, summer squash, winter squashes

legumes-- like peas, beans, lima beans,

veggies that are really grains-- corn

alium family-- like onions, garlic, shallots, leeks

[samy23]

Originally Posted by Llyra

Each sort of vegetable has its own nutritional advantages. Squashes, for example, are a good source of beta carotene. Legumes are full of protein. The nightshades are loaded with vitamin C. Different types of vegetables contain different antioxidants, all of which are very good for helping your body maintain and repair itself. Some categories, like the first two on my list, are veggies that most Americans eat WAY too little of, so you'll often hear those cited as the best ones to choose. And some people will fault the root vegetables for being too starchy, even though those are also loaded with other good stuff.

I think the key is variety.

Here are the ones I know:

cruciferous vegetables-- like cabbage, kale, brussels sprouts, broccoli

leafy greens-- like chard, spinach, lettuce

root vegetables-- like sweet potatoes, carrots, parsnips, turnips, and potatoes

the nightshade family-- (veggies that are really technically, botanically speaking, fruits) like peppers, tomatoes, eggplants (some put potatoes here)

squashes-- like pumpkin, zucchini, summer squash, winter squashes

legumes-- like peas, beans, lima beans,

veggies that are really grains-- corn

alium family-- like onions, garlic, shallots, leeks

Ohhh now I see, thanks that was very informative, I hadn't heard of a couple of those groups, and the ones I had heard of I didn't really know which veggies were in them.

Do you have any preference over which group to eat more or less of? Or is it just a random thing, variety including some from each group like once a week, or more?

[Llyra]

For us in my house, it varies seasonally, because we're mostly eating from our own gardens, or from local farms, and so what we eat depends on what is available, and when nothing is available, on what stores well. So we eat a lot of greens in the early spring, and a bewildering variety of things in the summer, and lots of squashes and root veggies in the fall, and in the winter, we eat the stuff that cans well and freezes well.

I've heard it recommended that you aim for at least one leafy green serving a day, at least one carotene-rich serving a day (that's the orange ones-- so carrots, squash, pumpkin, sweet potatoes), and at least one veg or fruit very rich in Vitamin C a day (so fruits, or the nightshades, for example).

[Storm Bride]

This doesn't address the different types of veggies, but the other guideline I like is to "eat a rainbow" every day. That doesn't pertain solely to veggies, but to fruits and veggie together. I've seen the breakdown a few different ways, but the one I'm most familiar with is:

White: Cauliflower, onions, garlic, mushrooms, potatoes, etc.
Yellow/orange: Oranges, squash, pumpkin, sweet potatoes, carrots, etc.
Red/purple: Berries, cherries, red cabbage, tomatoes, beets, apples (not sure they should be there, but they usually are), eggplant, etc.
Blue: Blueberries (I think there's something else, but it's not coming right now.
Green: Broccoli, peas, beans, kale, spinach, lettuce (all other leafy greens), avocado, cucumber, etc.

This way of thinking is very, very loose, and you could eat a far from supercharged diet...but it at least ensures that people are taking in a variety of fruits and veggies, yk? I think it's a pretty simple way to at least try to get enough veggies. From there, you can work on ramping up your choices and looking at what veggies contain what nutrients.

I eat a ton of other stuff, including some really junky things, but I hit most of the rainbow every day...sometimes hitting many in one dish (eg. a bunch of kale sauteed with garlic, onion & tomato).