Vegetable nutrition facts

Because they are not stored in the body its best to consume these foods that are rich in phytochemicals on a regular basis.

Vegetable nutrition facts show us how each individual vegetable contains its own unique set of vitamins, minerals, antioxidants, and other important nutrients.

Vegetables fall into five different color categories: red, purple/blue, orange, green and white/brown.

Each of these colors carries its own set of unique disease fighting compounds called phytochemicals that have a major impact on your health.

These phytochemicals are biologically active compounds that give fruits and vegetables their vibrant bright colors.

In general nutritional terms vegetables are generally more minerals rich with less sugar content than fruits.

The vegetable nutrition rainbow

vegtable nutrition facts for juicing

It is estimated that only 20 % of us get the required level of phytochemicals from our daily diet. Ideally you should get two servings from each color group every day. Easiest way to do this? Explore the benefits of Juicing!

The more naturally colorful your meal or natural juice drink is, the more it will be abundant with disease fighting compounds.

The pigments that give vegetables their various colors represent a variety of life giving and disease fighting nutrients.

To get the maximum benefit from these compounds you should eat these vegetables as raw and unprocessed as possible.

It becomes quite hard to remember all the specific details of every vegetable so one way to simplify and understand the healing properties of these vegetables are by designing your drinks and meals around their colors.

Vegetable nutrition facts indicate that vegetables of similar colors contain similar nutritional benefits. Below we have categorized vegetables in their main color groups.

So let us get started with -------------

Red and pink vegetables

Contains nutrients like lycopene and ellagic acid. These nutrients reduce the risk of cancer, lowers blood pressure and reduces cholesterol levels.

Capsaicin is abundant in hot peppers and helps protect DNA from damage.

Benefits of beet juice

The pigment that gives beetroot juice its rich, red and purple color is called betaine.

This antioxidant helps prevent the formation of cancerous tumors and is therefore a powerful cancer-fighting agent.

Benefits of cayenne pepper

benefits of cayene pepper

The health benefits of cayenne pepper include its -

  • pain-reducing effects,
  • cardiovascular benefits
  • ability to help prevent ulcers and,
  • effectiveness in opening congested nasal passages.

Tomato nutrition

tomato nutrition

The Lycopene in tomatoes has been linked with the prevention of porosate cancer in several studies.

The scientists finds that there is very  strong, epidemiological support for  lower incidence of prostate cancer with an increase in tomato consumption.

Green vegetables

Contains high levels of chlorophyl, fiber, magnesium, calcium, folate, vitamin C and beta carotenes.

There would be no life on earth, as we know it without green leaves.

One of the most important phytochemicals in green vegetables that have many proven health benefits is chlorophyll.

Chlorophyll protects against cancer and certain forms of radiation. It also kills germs and serves as a powerful wound healer.

Leafy greens such as spinach and broccoli are also excellent sources of folate.

Benefits of celery

health benefits of celery

Cucumber nutrition

cucumber nutrition

Some of the other vegetables in this color category are:

  • Avocados
  • Broccoli
  • Brussels Sprouts
  • Green Cabbage
  • Green Onions
  • Green Peppers
  • Leeks

Vegetable nutrition facts indicate that green leafy vegetables have very specific and powerful health benefits.

For example did you know per calorie, kale has more iron than beef and more calcium than milk.

Health benefits of kale

health benefits of kale

Health benefits of spinach

health benefits of spinach

Some other green leafies in this color category include -

  • Collard greens
  • Mustard greens
  • Swiss chard
  • Watercress

Orange / yellow vegetables

Orange and yellow vegetables are especially good sources of antioxidants such as vitamin C.

Vitamin C's most important benefit is probably its role as a powerful water-soluble antioxidant.

In this role it protects the health and integrity of your cells by preventing oxygen-based damage and by detoxifying pollutants in the blood.

Orange and yellow vegetables are rich in bioflavonoids that act as potent antioxidants that can bind to toxic metals and escort them out of your body.

Carrot juice benefits

carrot juice benefits

Beta-carotene is famous for its ability to fight many cancers, improve your eyesight and your lung health.

When you select yellow vegetables like carrots make sure that they are a healthy dark orange color and not a pale yellow.

The darker the orange color, the more beta-carotene is present.

Other vegetables in this category are yellow peppers and sweet potatoes.

Purple /blue vegetables

Vegetable nutrition facts of the blue and purple category vegetables indicate that it is a good sources of phytochemicals such as anthocyanins and that they contain some important phenolic compounds.

Health benefits of asparagus

health benefits of asparagus

Asparagus have many benefits including:

  • boosting the friendly bacteria in your gut,
  • presenting you with a natural diuretic and
  • serving as a mild laxative.

Some of the other vegetables in this color category include:

  • Purple Cabbage
  • Purple Endives
  • Purple Egg plant

White and brown color vegetables

The white color in this group is a sign that it has less of the beneficial carotenes and chlorophyll.

Some of the vegetables in this category are:

  • Cauliflower
  • Garlic
  • Ginger
  • Jerusalem Artichokes
  • Onions
  • Turnips
  • Potato

Benefits of juicing vegetables

It is important to understand that half the nutrients in your vegetables are destroyed before they reach your plate.

Every process those vegetables go through takes it toll whether it be boiling, baking, frying or freezing.

One of the biggest benefits of juicing vegetables is that the juices concentrate the energy of the enzymes, minerals, vitamins and phytonutrients available within the vegetables.

Like this page?

Ready to find out more about ----------

Juicer recipes
juicing for weight loss
Juicing for weight loss

Return from vegetable nutrition facts to benefits of juicing home.