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

Definition of Serving Size

1 serving is approximately equivalent to:
  • 1 bowl of raw leafy vegetables (e.g. lettuce, purple cabbage)
  • 12 bowl of cooked vegetables, sprouts, gourds, beans or mushrooms (e.g. Chinese flowering cabbage, Chinese kale, spinach, white cabbage, bean sprouts, eggplant, carrot, snow pea, Enokitake mushroom)
  • 34 glass of fresh vegetable juice without added sugar* (e.g. fresh tomato juice)
Remark: 1 bowl is about 250 - 300ml; 1 glass is about 240ml
*Pure vegetable juice contains less dietary fibre and nutrients in content. Besides, pure vegetable juice in excess of 34 cup (180 ml) will still be counted as one serving of vegetables only.

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”.