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Edible plants - the basis of a healthy diet
Lena Bauer
Author
2026-03-19
Date
3 min. read
article.read_time
9
Chapters
Edible plants play a pivotal role in maintaining a healthy and balanced diet. They should be consumed multiple times a day. Discover how indispensable they are for our bodies.
Nutrient composition of vegetables
The evaluation of the nutritional value of vegetables is based on the level of proteins, carbohydrates, dietary fiber, vitamins, and mineral salts they contain. Among vegetables, particularly high protein levels are found in dry legume foods, such as soy, lentils, and peas. The protein content in these products can reach up to 20-35%.
The caloric content of plant-based foods
Most vegetables are low in calories, yet they contain a high amount of vitamins, minerals, and compounds that have a positive impact on human health. Nevertheless, some of them are considered to be more calorific, such as potatoes and sweet potatoes. It is, however, important to emphasize that the addition of certain ingredients or the method of preparation of vegetables can often increase their energy value, for example by adding butter, cream, or frying potatoes.
A source of nutrients, including vitamins and minerals
With regards to vitamin content, vegetables can be categorised into three groups. Vegetables that provide vitamin C, veggies that contain beta-carotene, and other vegetables. The first group is primarily comprised of cabbage, tomatoes, horseradish, pepper, parsley, bell pepper, and spinach. The second group includes carrots, spinach, cassava, parsley, chicory, lettuce, tomato, and pumpkin. The remaining are smaller sources of vitamin C and beta-carotene, but significant sources of mineral salts. These vegetables include onion, parsley, beetroot, cucumber, celery, and leek.
Source of chemical compounds with antioxidant properties
Antioxidants are chemical compounds that inhibit oxidation processes in the body. Vegetables contain flavonoids and carotenoids, which not only neutralize free radicals but also enhance the antioxidant effect of vitamins. Lycopene, zeaxanthin, and lutein are antioxidant compounds that are present in yellow, orange, and green vegetables. Tomatoes are the primary source of lycopene. Zeaxanthin and lutein are provided by green vegetables such as endive and spinach.
Abundant source of plant-derived fibers
Vegetables are an extremely rich source of plant-derived fibers, which are essential to our diet. They are critical because they support digestion, increase satiety, decrease blood cholesterol levels, increase fat excretion, and regulate blood glucose levels.
Sustenance for the bacterial gut flora
The soluble portion of dietary fiber, predominantly found in pulp plant seeds, undergoes bacterial decomposition in the large intestine. In this form, it fulfills the function of nourishment for bacteria. The degradation of polysaccharides from fiber into short-chain fatty acids, carbon dioxide, hydrogen, and methane stimulates the growth of the bacterial gut flora in the large intestine, thereby maintaining the proper ratio between rotting and probiotic bacteria.
Ascorbic acid and its salt solutions
Due to the loss of ascorbic acid, vegetables should not be crushed excessively prematurely before consumption. If possible, they should be consumed in their raw state. If they are to be cooked, it should be done in a short amount of time and in the least amount of water, and eaten immediately after preparation. Contact with air, light, and heat should be avoided for processed and cut vegetables.
Seeds of pumpkin and sunflower
Pumpkin is a vegetable rich in vitamins and minerals. Its seeds possess highly beneficial properties, much like sunflower seeds. They are exceedingly valuable due to their content of essential unsaturated fatty acids, protein, and dietary fiber. Furthermore, they contain vitamins A and E, as well as vitamins from group B. They also constitute a source of mineral salts such as zinc, calcium, magnesium, and phosphorus. Given their high energy value, it is important to ensure that they form part of a moderate and balanced diet.
Annual cycle in flora
To derive pleasure from truly flavorful vegetables, it is recommended to acquire those that bloom and thrive in our climate zone during specific seasons. It is also significant to learn which vegetables accumulate the most pesticides and plant protection products, in order to select those that are safest for health.
