CONFIRMED: Vegetables are mankind’s most affordable source of vitamins and minerals needed for good health

An ideal diet includes a lot of fruits and vegetables to ensure overall health. However, according to a study, vegetables can also help provide food and nutrition security. Vegetable farming can even address rural poverty and unemployment.

It’s a well-known fact that vegetables are nutritious. Vegetables contain potassium that can help manage healthy blood pressure. They also have dietary fiber that can minimize cholesterol levels and help lower the risk of heart disease. Various fruits contain vitamin A that is crucial for eye and skin health and vitamin C that is needed to maintain healthy teeth and gums.

The World Health Organization (WHO) recommends a minimum intake of 400 g daily of fruits and vegetables for the prevention of chronic diseases such as cancers and heart diseases. Sadly, consumers aren’t always able to meet this ideal target.

To address this dietary gap, the study identifies several measures that must be taken so consumers can understand the benefits of consuming fruits and vegetables daily.

The economic and nutritional benefits of vegetables

Even though vegetables are usually an inexpensive source of nutrients needed for overall health, their economic and nutritional power remains unexplored.

According to the research authors, vegetables can be crucial to securing global food and nutrition security. Vegetable production can also be utilized as a promising economic opportunity to reduce rural poverty and unemployment in many developing countries. (Related: Clean Eating 101: Simple Rules To Live A Healthy And Clean Lifestyle.)

To take advantage of the economic power of vegetables, governments need to first increase current investments in farm productivity. This involves the exploration of natural alternatives to chemical pesticides, improved vegetable varieties, and the use of protected cultivation. Proper post-harvest management, food safety, and market access must also be reconsidered.

Another factor to consider is the education of consumers concerning the full nutritional benefits of vegetables and how they can improve overall health. If consumers can’t afford vegetables, they must be taught how to cultivate vegetables on their own.

Governments can boost vegetable consumption by campaigning for both supply-side interventions and behavioral change communication that highlights the importance of the regular consumption of vegetables for good nutrition and health. Prioritizing the research and development of vegetable farming techniques and high-yield varieties is the first step to maximizing the economic and nutritional power of vegetables.

Investing in research and development for vegetables can help smallholder farmers attain increased economic opportunities. It can also make healthier diets accessible to everyone, regardless of their socio-economic background. The study authors posit that by setting aside more resources for research on efficient vegetable farming, more people will have access to nutritious fruits and vegetables. Farming can also give consumers a steady source of income. Prioritizing vegetable farming and accessible produce can be the key to giving consumers food and nutrition security.

Aside from nutritional value, vegetables are also promising when it comes to productive and profitable agricultural economies. Allocating funding for intensified vegetable production can help generate more income and employment compared to other segments of the agricultural economy, highlighting the fact that vegetables are necessary for any agricultural growth strategy.

Both governments and donors must prioritize the increased productivity of vegetable production systems, reduce post-harvest losses, and improve affordability and market access. Steps must also be taken to ensure that various crops are free from diseases and safe to consume.

To understand the connection between dietary quality and health, policymakers must lend their support to projects that help promote vegetable consumption.

Using these study findings as guidance, governments around the world can start making the necessary changes to ensure that consumers have the chance to generate their own income via vegetable farming and follow healthy, high-quality diets.

Some of the most nutrient-rich vegetables

Below is a list of the healthiest vegetables that you can add to your diet:

  • Broccoli – Broccoli contains a number of cancer-fighting antioxidants.
  • Corn – Corn has lutein, an antioxidant that can prevent blindness in older adults.
  • Kale Kale is rich in vitamin C, an antioxidant that can help reduce low-density lipoprotein (LDL) levels or “bad” cholesterol.
  • Onions – Onions have cancer-fighting antioxidants and phytochemicals that can prevent lung and prostate cancer.
  • Peas – Consumed daily, peas and other legumes can help reduce your risk of developing stomach cancer.

You can read more articles about the link between vegetables and food and nutrition security at

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