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Types of vegetables
Vegetables are often cooked, although some kinds (salad vegetables) are eaten raw.
Vegetables are available in many varieties. Vegetables can be classified into biological groups
or 'families':
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Leafy green - lettuce, spinach and silverbeet
Crucifer family - cabbage, cauliflower, brussel sprouts and broccoli
Gourd family - pumpkin and cucumber
Root - potato, sweet potato and yam
Edible plant stem - celery and asparagus
Allium family - onion, garlic and shallot.
Legumes
Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked
before they are eaten; this improves their nutritional quality, aids digestion and eliminates any
harmful toxins. Legumes come in many forms including:
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Soy products - tofu (bean curd) and soybeans
Legume flours - chickpea flour (besan), lentil flour and soy flour
Dried beans and peas - haricot beans, red kidney beans, chickpeas and lentils
Fresh beans and peas - green peas, green beans, butter beans, broad beans and
snow peas.
Health benefits from plant chemicals
There is a lot of research available on the role of substances called phytochemicals or 'plant
chemicals'. These are the biologically active substances in vegetables and fruit that help to
protect you from some diseases.
Protection and prevention
Fruit and vegetables are good for you because they may protect you from certain diseases and
conditions. Scientific research shows that if you regularly eat lots of fruit and vegetables you
have a lower risk of:
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Type 2 diabetes
Stroke
Cancer (in some forms)
Heart (cardiovascular) disease
High blood pressure (hypertension).
Type 2 diabetes
A high intake of fruit and vegetables can reduce obesity and the incidence of type 2 diabetes.
In addition, fruit and vegetables are thought to be beneficial because they have:
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High fibre content
Low carbohydrate content
Low glycaemic index (GI).
Stroke
Research shows strong evidence of the protective effect provided by fruits and vegetables.
Scientific studies indicate that stroke incidence is less if you eat plenty of fruit and vegetables
on a regular basis.
Cancer
Estimates suggest that at least 30 per cent of many major cancers have a dietary link. Eat lots
of vegetables and fruit to help reduce the risk of the following cancers:
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Cancers of the mouth, called oral cancers
Cancer of the food tube (oesophagus)
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Intestinal cancer like stomach and large bowel cancer.
Heart disease
Research suggests that some plant chemicals, when eaten as part of food (not as
supplements) may help to prevent heart (cardiovascular) disease. They reduce the risk of
cholesterol being produced and deposited in the blood vessels, where it builds up and blocks
blood flow. These plant nutrients include:
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Antioxidant 'plant chemicals' like bioflavonoids and carotenoids
Antioxidant vitamins like vitamin C and E.
Research into folic acid shows that it may reduce blood levels of homocysteine, a substance
that may be a risk factor for coronary heart disease. A major source of folic acid is green, leafy
vegetables like spinach and silverbeet.
High blood pressure
Fruit and vegetables contain the minerals potassium and magnesium. These minerals may
help to lower your blood pressure and reduce the risk of high blood pressure (hypertension). If
you also eat low fat dairy foods, this good effect is further improved, as well as adding
valuable calcium to your diet.
Eat a wide variety
Vary the kinds of fruit and vegetables that you eat. This will give you the correct intake of
nutrients and plant chemicals. Vegetables as a group are:
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Low in fat, salt and sugar
Contain many important vitamins and minerals
A good source of dietary fibre.
Vitamin and mineral content
Vegetables contain many beneficial vitamins and minerals including:
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Vitamin A, like beta-carotene and riboflavin
Vitamins B, C and E
Minerals like folate, magnesium, zinc and phosphorous
Folic acid - found in green leafy vegetables, peas and avocado.
Fruits are a great source of 'protective' vitamins and minerals. They are a handy snack food
and are easily carried to work or school. As a group, fruits contain:
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Many vitamins and minerals and are low in fat
Dietary fibre
Vitamin A (beta-carotene) - found in fruits like mango, rockmelon, pawpaw and
apricot
Vitamin C - found in citrus fruits, berries, mango, pawpaw and pineapple
Natural sugars called fructose.
Seven a day, every day
Results from a national nutrition survey conducted by the Australian Government indicate that
Australians of all ages do not eat enough vegetables and fruit. The National Health and Medical
Research Council (NHMRC) guidelines for adults recommend that you eat at least five kinds of
vegetable and two kinds of fruit every day.
Amounts for children and adolescents
Children have a smaller stomach capacity and higher energy needs. They will not be able to
eat the same serving sizes as adults; however, the emphasis should be on encouraging a
variety of different types of vegetables and fruits. Children need to learn that they should aim
to eat two serves of fruit and five of vegetables every day. The current recommendations from
the Australian Guide to Healthy Eating are:
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Four to seven year olds - one to two serves of fruit and two to four serves of
vegetables each day.
Eight to 11 year olds - one to two serves of fruit and three to five serves of
vegetables.
Twelve to 18 year olds - three to four serves of fruit and four to nine serves of
vegetables each day.
Ways to serve vegetables and fruit to children
Young children should be encouraged to eat a wide variety of vegetables and fruit. The
protection from diseases begins at an early age. Vegetables and fruit should be a part of all
meals and most snacks. Encourage your child to eat vegetables and fruit in a variety of ways
including:
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Fruit and vegetable salads
Vegetable stir-fries
Raw fruit and vegetables
Vegetable soups
Snack-pack, stewed or canned fruits or dried fruits.
Be careful with fruit juice as it does not contain the same amounts of nutrients as fresh fruit
and contains a lot of sugars, even though they may be 'natural'.
Preparation and cooking
To get the best out of fruit and vegetables, it is important that you prepare and cook them so
that maximum vitamin and mineral content is retained. Some suggestions for preparation and
cooking include:
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Many vegetables and fruits can be eaten raw or pureed into juices or smoothies.
Quick cook your vegetables to reduce nutrient loss. Use stir-fry, microwave or steam
methods.
Nutrients such as carotenoids may actually be increased if food is cooked. For
example, tomato has more carotenoids when cooked.
Cooking can damage some nutrients and phytochemicals in plant foods; overcooking
may also increase loss of nutrients.
Where to get help
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Your doctor
Your Maternal and Child Health nurse
Community dietitian
Royal Children's Hospital Tel. (03) 9345 5522
Things to remember
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Fruits and vegetables contain important vitamins, minerals and 'plant chemicals'.
Most Australians do not eat enough fruit and vegetables.
A diet high in fruit and vegetables can help protect against cancer, diabetes and heart
disease.