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Vegetables

Nutritional Value

  • Different types of vegetables offer a wide variety of vitamins and minerals and antioxidants. For examples, vitamin A, vitamin C, folic acid, magnesium and potassium etc
  • Some of them are also rich in dietary fibre

Major Functions

  • The vitamins, minerals and other nutrients in vegetables work together to strengthen our immune system and protect us from chronic diseases such as diabetes, hypertension and cardiovascular diseases
  • Dietary fibre can improve intestinal function and prevent constipation

Food Sources

  • Fresh, canned and frozen vegetables
  • Root and gourd vegetables
  • Beans, peas, mushrooms, seaweeds and sprouts
  • Pure vegetable juice without added sugar or salt*

Definition of Serving Size

1 serving is approximately equivalent to:
  • 1 bowl of raw leafy vegetables (e.g. lettuce and purple cabbage)
  • 1⁄2 bowl of cooked vegetables, including leafy vegetables, sprouts, gourds, beans or mushrooms (e.g. Chinese flowering cabbage, Chinese kale, spinach, white cabbage, bean sprouts, eggplant, carrot, snow pea and enoki mushroom)
  • 3⁄4 glass of pure vegetable juice without added sugar or salt* (e.g. fresh tomato juice with pulp)
Remarks: 1 glass ≈ 240 ml; 1 bowl = 250-300 ml
 
*Pure vegetable juice contains less dietary fibre and nutrients in content. Besides, pure vegetable juice in excess of 3⁄4 glass (180 ml) will still be counted as having only one serving of vegetables on the same day.
 

Health Tips

  • Eat a variety of vegetables with different colours to get different nutrients
  • Choose fresh vegetables whenever possible
  • Eat plenty of green leafy vegetables and orange or yellowish vegetables which are rich in vitamin A and C. For example: flowering Chinese cabbage, carrot, tomato, etc
  • Do not overcook vegetables or the nutrients may be damaged or lost
  • Most vegetables are naturally low in fat but they are sometimes added with extra oils during cooking and should be consumed only in moderation. For example: salad with dressing, corn with butter and deep-fried vegetables
  • Reduce intake of preserved vegetables, such as salted and pickled vegetables
For more information about vegetable, please refer to the page “Two Plus Three Every Day”.