553. Vegetable nutrition facts

Vegetable nutrition facts

Why should we get diet rich in vegetable nutrition?
What are the health benefits of vegetables?

Well!

·         Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.

·         As in fruits, vegetables too are home for many antioxidants that; firstly, help protect the human body from oxidant stress, diseases and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.

·         Additionally, vegetables are packed with soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, pectin...etc. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.

...Go for greens to help you stay fit and healthy!
Vegetable nutrition has widely drawn the attention of fitness conscious as well as food scientists alike for their proven health benefits. Majority of day to day used vegetables are very low in calories. Celery is just 16 calories per 100 g. And again here is the long list of vegetables whose calorie is less than 20 per 100 g such as bottle gourd, bitter melon, cabbage, chinese cabbage, bok-choy, eggplant, endive, spinach, summer squash, swiss chard; etc. Scientific studies have shown that low-calorie but nutrient-rich foods help the human body stay fit and disease free.
Furthermore, human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. So just imagine…when you add lots of vegetable nutrition in the diet, in fact, you set to lose more weight than you would gain…Right!..This is the concept behind the "negative calorie foods."

Here is an impressive list of vegetables along with their nutrition facts and health benefits:

Artichoke	Arugula	Asparagus	Basella (Malabar spinach)
Beets	Bell pepper	Bitter gourd	Bok choy
Broccoli	Brussel sprouts	Butternut squash	Cabbage
Carrots	Cassava	Cauliflower	Collard greens
Cucumber	Eggplant	Endive	Fennel
Fiddlehead ferns	Green Beans	Jicama	Kale
Kohlrabi	Leeks	Lettuce	Lotus root
Moringa pods	Mustard greens	Okra	Onion
Parsnips	Peas	Potato	Pumpkin
Purslane	Radicchio	Radish	Rhubarb
Shallots	Spinach	Sweet corn	Sweet potato
Swiss chard	Tomato	Turnips	Watercress
Yams	Zucchini

How much vegetables should be in our daily diet?

Eat at least 5-7 servings of fresh vegetables every day. Seasonal vegetables should be encouraged. Bring a variety in the choice of vegetable and color in your diet. Yellow and orange color vegetables are rich in Vitamin A, α, β carotenes, zea-xanthins and crypto-xanthins, where as dark-green vegetables are a very good source of minerals and phenolic, flavonoid as well as anthocyanin anti-oxidants.

Selection of vegetables

Whenever possible, go for organic farm vegetables to get maximum health benefits. They are not very expensive if you can find them from the nearby local farm owners. Organic verities tend to be smaller but have rich flavor, possess some good concentration of vitamins, minerals and loaded with numerous health benefiting anti-oxidants.

·         In the markets, however, always buy small quantities so that they should last within a day or two. There is no point in eating unfit greens!

·         Buy that feature freshness, bright in color and flavor and feel heavy in your hands.

·         Look carefully for blemishes, spots, fungal mold and signs of insecticide spray. Buy whole vegetables instead of section of them (for example, pumpkin).

How to use vegetables?

First thing- you need to do immediately after shopping, wash them, especially green leafy vegetables. Rinse in salt water for few minutes and gently swish in cool water until you are satisfied with cleanliness. This way, you ensure they are free from dust, sand and any residual chemical sprays. Use them early while fresh because, firstly, certain vegetables have very short shelf life and secondly, the health benefiting properties of a vegetable declines with time. However, if you need to store them, then place in plastic wrappings or in zip pouches in order to preserve nutrition for short-periods until you use them.

552. Auto-antonyms

 Auto-antonyms or Antagonyms or Contronyms

any words have several definitions, like bill.  But in some cases those definitions are conflicting.  With bill, for example, in one instance it refers to a debt and in another an asset.  These are called auto-antonyms.  (They are also called “contronyms,” “antagonyms,” “self-antonyms,” “self-contradicting words,” and “janus words.”) 

Following are two lists.  The first list presents the more interesting auto-antonyms in literal context.  The second list has every other antagonym found on pages across the Internet.

act (sincere deed vs. pretend behavior) — The miser’s act of charity was no act this time.

anxious (anticipate eagerly vs. await with dread) — Jill was anxious to get married while Jack was anxious about getting married.

apparent (obvious vs. not clear) — It was apparent to all, Joe was the apparent loser.

assume (actually have vs. hope to have) — At the reading of the will, Zak assumed the role of an assumed heir.

avocation (hobby vs. ones regular job) — Upon retirement, Biff’s avocation became his avocation.

awful (awe-inspiring vs. extremely unpleasant) — For Mona, an awful sunset did not fix an awful day.

bill (something to pay vs. something to pay with) — Bill decided to pay his erotologist’s bill with a hundred dollar bill.

bolt (jump away vs. secure) — That horse will bolt from the stable unless you bolt him to the stable.

bound (moving vs. unable to move) — Efram was bound for prison where he was bound to a post.

buckle(close up vs. fall apart) — When Biff buckled his pants too tight, he groaned and buckled to the floor.

bull (a solemn edict vs. nonsense) — The boss issued a bull that was full of bull.

can (preserve vs. get rid of) — Marge liked to can fruit nearly as much as she liked to can incompetent employees.

citation (commendation vs. court summons) — Policeman Purdy receive a citation for issuing the most citations.

cleave (stick together vs. divide) — Seeing that the cheese balls cleaved together, Orville cleaved them with a knife.

clip (cut apart vs. put together) — Bonnie would clip the coupons from the newspaper faster than Clyde could clip them together.

cool (positive vs. negative) — Mark’s cool website received a cool reception.

custom (ordinary vs. special) — It was custom in these parts to have your boots custom made.

dust (spread dust on vs. wipe away dust) — First Clive dusted for fingerprints, then dusted the dust.

enthrall (delight vs. subjugate) — As master of the plantation, Mason was not enthralled about enthralling anymore.

fast (moving rapidly vs. unable to move) — When hungry, Marvin was fast to the table where he sat fast in his chair.

fixed (restore to function vs. make non-functional) — Rene fixed the puppy problem by getting the dog fixed.

fit (in good shape vs. convulsive behavior) — Rhoda Dendron was thought to be fit until she had a fit.

founder (to sink vs. one who establishes) — Funny Foods was bound to founder after the founder died of malnutrition.

goods (bad things vs. good things) — The cops had the goods on Moe when they caught him with the goods.

grade (level vs. inclined) — They only grade roads that have a steep grade.

hysterical (being funny vs. overwhelmed with fear) — When the turkey burst into flames, it was hysterical how you got hysterical.

incorporate (establish vs. disappear in union) — Unable to get incorporated, the village of Yo was incorporated into the town of Ko.

last (just ending vs. enduring) — Harry’s last drink should last him the whole night.

left (gone away vs. remaining) — After the others left the phone booth, only Basil was left.

license (permission vs. unbounded freedom) — Marsha didn’t need a license to employ poetic license.

livid (red with anger vs. pale, gray-blue) — When Dopey turned livid with anger, Sneezy turned livid with fear.

mad (in love with vs. very angry) — I’m mad about you even when I’m mad at you.

mean (average vs. superior) — Mason is a man of mean talents who plays a mean game of handball.

off (turn off vs. turn on) — Marly had the alarm clock rigged to go off only when the lights were off.

overlook (to inspect vs. to neglect) — The window overlooks a garden which is pleasant if you overlook the dead plants.

oversight (thing watched vs. thing ignored) — Ellen’s oversight of dinner resulted in an oversight when it came to utensils.

patronize (favor with attention vs. showing insincere attention) — If you patronize my restaurant, please be so kind as to not patronize me.

peruse (read quickly vs. to read carefully) — First peruse the contract, then really peruse it.

practice (attempt to become skillful vs. skillful job) — After much practice with the scalpel, Dr. Bones set up his own practice.

presently (now vs. later) — Presently Santa is stuck in the chimney, but he will be here presently.

refrain (not do vs. do again, as in a song) — With rap music, please refrain from the refrain.

rent (to let vs. to to lease) — Micky would like to rent his house to a man who prefers to rent than own.

rock (an immovable thing vs. a tilting movement) — Jason stood like a rock until Millie’s punch made him rock back.

sanctioned (approved vs. disappoved) — Merle was sanctioned for cussing during a sanctioned tennis match.

screen (display vs. conceal from view) — The censors decided to screen the film “Hardly Coming” behind a screen.

seed (remove seeds vs. plant seed) — Pa said, “Let me seed the squash this time and you go seed the fields.”

store (keep vs. place to sell) — What antiques I can’t store, I sell at the antique store.

struck out (hit vs. miss) — After Casey struck out, he struck out at the umpire.

tempered (softened vs. hardened) — Delilah tempered Samson’s tempered strength by means of a shortcut.

terrific (wonderful vs. horrible) — Except for his broken arm, Myron felt terrific after his terrific accident.

think (believe a truth vs. be uncertain about a fact) — Gail thinks you are an idiot, I think.

time (long duration vs. an instance) — Only time will tell if Myrna will ever get to work on time.

transparent (invisible vs. obvious) — It was transparent to all that she knew her blouse was transparent.

trim (prune vs. decorate) — After we trim the tree to fit in the living room, we will trim it with trivia.

tripped (stepped lightly vs. stumbled) — Saul tripped lightly down the sidewalk until he tripped on a crack.

unpeeled (with rind removed vs. still with rind) — You get an unpeeled apple by peeling an unpeeled apple.

weathered (worn away vs. beared up well) — Whether the weathered wreck weathered the wind worried Weatherby.

wind up (beginning vs. ending) — If you wind up the toy too much it will wind up broken.

The following list includes all the other auto-antonyms found on Internet sites.

Some may be questionable.

aboard (alongside vs. inside)

adumbrate (clarify vs. cast a shadow over)

against (in the direction of and in contact with vs. in an opposite direction)

alight (settle onto vs. dismount from)

anabasis (a military advance vs. a military retreat)

anon (soon vs. later)

apology (admission of fault vs. formal defense)

argue (try to prove by argument vs. argue against)

aught (all vs. nothing)

biannual (twice a year vs. once every two years

bimonthly (twice a month vs. once every two months

biweekly (twice a week vs. once every two weeks

certain (definite vs. not specific, as in "he had a certain feeling")

charter (grant for pay vs. use for pay

chuffed (pleased vs. annoyed)

cipher (zero vs. any number)

cognomen (first name vs. last name)

comprise (to contain; include vs. be composed of; consist of)

consult (ask for advice vs. give advice)

contingent (unpredictable vs. dependent on a known condition)

copemate (partner vs. antagonist)

cork (take out a cork vs. insert a cork into a bottle)

counterfeit (a legitimate copy {archaic} vs. a copy meant to deceive)

critical (opposed to {critical of} vs. essential to)

crop (plant or grow vs. cut or harvest)

cull ( select vs. reject)

cut (get in (as in line or queue vs. get out (as in a school class)

deceptively (more than it looks vs. less than it looks)

dike (wall vs. ditch)

discursive (proceeding coherently from topic to topic vs. moving aimlessly from topic to topic)

dollop (a large amount vs. a small amount)

down (hill {archaic} vs. valley)

dress (put covering on {usually clothes} vs. take covering {usually skin} off)

dyke (wall vs. ditch)

effectively: (doing the equivalent of the real thing vs. doing the real thing and doing it well)

enjoin (direct vs. forbid)

fearful (causing fear vs. being afraid)

filter (allow to pass through vs. prevent from passing through)

fine (just meets minimum standards vs. considerably better than average)

finish (kill vs. make perfect)

fireman (firefighter vs. fire-stoker on a train or ship)

flesh (add substance; flesh out vs. take away; clean a hide of flesh)

flog (criticize harshly vs. promote aggressively)

garnish (add something to, as food vs. take away from, as wages)

give out (produce vs. cease functioning)

handicap (advantage {in sport} vs. disadvantage; disability)

help (assist vs. preven, as in "I can't help it if...")

hold up (support; cope vs. hinder; delay)

homely (ugly in U.S. vs. pleasant in U.K.)

impregnable (impossible to enter vs. able to be impregnated)

inoculate (protect against vs. infect with)

joint (combine vs. separate, as meat)

lease (lend; rent out vs. borrow; hire)

let (hinder {archaic} vs. allow}

liege (sovereign lord, loyal subject

literally (actually vs. figuratively)

mark (write vs. read, as in "mark my words")

model (archetype; example vs. copy; replica)

moot (debatable; arguable vs. academic; irrelevant)

mortar (glue together vs. blow apart)

nervy (showing calm courage vs. exitable)

out (visible, as in "the stars are out" vs. invisible, as in "the lights are out")

peer (an equal; fellow (e.g. classmate) vs. a nobleman; person of higher rank)

pitch (erect and fix firmly in place vs. throw away)

pitted (with the pit in vs. with the pit removed)

policy (required activity without exception vs. an optional course of action)

populate: (decimate the population {archaic} vs. increase the population)

prescribe: (lay down a rule vs. become unenforceable)

priceless (have a very high value vs. having no marked value)

protest (object vs. affirm)

put (lay vs. throw, as a shot put)

puzzle (pose a problem vs. solve a problem)

qualified (competent, as an applicant vs. less than competent, as a qualified reply)

quantum (very small, as in physics vs. very large, a in "quantum leap")

quiddity (essence vs. trifling point)

ravel (tangle; complicate vs. disentangle; separate)

recover (hide away; cover again vs. bring out)

reel (wind onto vs. let out from)

release (let go vs. hold on, as lease the property again)

replace (take away, as worn carpet vs. put back, as the papers in a file)

repress (hold back vs. put forth (press again)

reprove (rebuke vs. support, as a scientific theory)

reservation (a firm commitment to be somewhere vs. a hesitation about something)

reside (stay put vs. change teams)

resign (quit a contract vs. sign the contract again)

restive (refusing to move, as a restive horse vs. restless; moving around)

restore (bring something back to view vs. putting something back in storage)

riot (violent disorder vs. revelry)

rival (an opponent vs. a companion or associate {archaic})

root (remove completely vs. become firmly established)

sanguine (describing someone worked up into a bloody rage vs. someone calm about something)

scan (examine closely vs. look over hastily

secrete (extrude vs. hide)

set (fix in place vs. flow; move on)

shank (latter part of a period of time vs. early part of a period of time)

shop (search with the intent to buy vs. search with the intent to sell)

sick (unpleasant vs. wonderful {slang})

siren (seductive sound vs. harsh sound)

skinned (with the skin on vs. with the skin removed)

snap (break into pieces vs. fasten together)

splice (join together vs. cut in two)

stain (color vs. discolor)

stem (start or originate vs. stop or restrain)

stipulate (request explicitly vs. agree to)

table (propose in U.K. vs. set aside in U.S.)

temper (soften; mollify, as justice vs. strengthen, as a metal)

tilt (incline toward vs. charge against

topped (put something on top vs. take the top off, as in trees

tube (insert a tube in vs. enclose in a tube)

unbending (rigid vs. relaxing

unqualified (not qualified vs. very qualified)

variety (one type vs. many types)

vegetative (full of life vs. dull, apathetic, passive)

vernacular (nonstandard speech vs. standard speech)

vital (lively vs. deadly)

water (pour water out vs. take on water)

wear (endure through use vs. decay through use)

with (alongside vs. against)

wraith (ghost of a dead person vs. apparition of a living person)

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