What are the best vegetables

When it comes to nutrition, most dietitians will recommend eating colored vegetables, especially the green ones. However, most forgot that some vegetables come in white color. These foods also contain important vitamins and minerals that contribute to people’s health.

For the longest time, most people believed that the more colored vegetables are the most nutritious ones. However, other pale veggies, including cauliflowers, onions, mushrooms, garlic, and white beans, also pose some remarkable health benefits. White vegetables were observed to be capable of lowering risk for heart diseases. One study has shown that 52% of people of consume 7 ounces of white vegetables have lesser chance of suffering from strokes compared with those who only eat around 2 ounces of the same food.

The rumor regarding supposedly more beneficial health effects of colored vegetables can be traced back in the 1980s. Fortunately, at present, more and more people are realizing the potential of white vegetables and are not promoting these foods to other individuals.

One example of nutritious white vegetable is cauliflower, which can decrease risks of cancer development. Cauliflower is rich in glucosinolates. Meanwhile, mushroom possess low levels of calories, are fat-free, cholesterol-free, gluten-free, and contain very low amounts of sodium. White mushrooms also contain high levels of selenium, riboflavin, niacin and vitamin D. This vegetable is also known for its umami taste.

On the other hand, garlic and onions act as very powerful antioxidants. Garlic is also used for aiding hair growth and in remedying acne, colds, and flu. Onions are rich in quercetin, a powerful anti-inflammatory that is used for managing arthritis. Onions also work very well in lowering risks for cancer, heart diseases, and diabetes.

Lastly, white potatoes contain high levels of potassium and fiber but low amounts of calories. Furthermore, these crops are rich in other essential nutrients, such as vitamin C, B6, and magnesium. White potatoes are also known for containing small amounts of high-quality protein.


Ways Schools Get Kids To Eat Vegetables

One of the hardest things that parents face when raising their children is how to teach the little ones to eat vegetables. For sure, a number of parents already tried reprimanding or bribing their children but to no avail. With this problem in hand, schools, nutritionists, and behavioral scientists have teamed up to discover effective methods of making children eat vegetables.

As a result, they found out that children may be more tempted to eat vegetables when these foods are given other positions on the food line and when vegetable dishes have cool sounding names.

These efforts in making children eat more vegetables have been prompted by the increasing number of childhood-obesity rates, with the number increasing to twice the original since the 1970s. Likewise, there have been a number of regulations implemented in schools, with aims of helping children to make healthier choices. However, these previous efforts resulted in very minimal positive outcomes.

The following are some of the considered effective interventions that can aid in improving children’s health in schools:


Some schools opened all-you-can-eat salad bards which can be found at the front of cafeterias. Thus, as soon as the children fall in line, they can different fruits and vegetables, which are all locally produced in their towns. This change resulted in more children buying school lunches.

The success of this intervention lies in providing the children with selection. Students become tempted to eat some vegetables or fruits that they have tried before and are apt to encourage others to do the same. This success is also supported by a scientific study, which showed that placing salad bars in school cafeterias increases vegetable consumption of students.

Another effective strategy is by giving children vegetables when they are at their hungriest. As a matter of fact, one study showed that more children ate carrots when they are given a cup of the vegetable before lunch time.


It turns out that children are more apt to eat sliced fresh fruits out of colorful bowls. Prior to this change, children tended to throw out fruits placed in gray, dull-looking containers.

Aside from attractive food containers, cool names and signage also prove to be effective in engaging elementary student to eat vegetables. One study also showed that children will more likely choose an apple with an icon sticker that those without. Thus, branding can also be used in promoting healthy eating. Some experts also suggest that bringing in food truck to introduce new dish may entice more children to eat more fruit and vegetable-based meals.

In short, catching students’ attention plays a key role in introducing fruits and vegetables to them. Schools can show students how meals can be prepared with fruits and vegetables so that they can try it out themselves at home.


Some educational institutions collaborated to determine which foods end up in students’ stomach and in the trash. Based on the data obtained, the schools identified the most popular items and those that did not appeal to the students. Likewise, school administrators sent parents a customized report card each week to show the foods eaten by their children in school, complete with calorie contents and vegetable servings. This way, parents gain insights into the food that they need to serve to their children to compensate for any deficiency in nutrients after eating in school.

Unfortunately, no increase was noted with regard to vegetable consumption of the students. Still, the implemented system allowed parents and teachers to look closely at how children have been eating and the type of food that they eat in school.


Though hiring professional chefs may sound too much, it can actually help more school children. As a matter of fact, one study showed that long-term partnerships between chefs and schools aid in increasing produce selection and consumption.

Meanwhile, in a 2016 School Nutrition Association Survey, 18% of responding schools indicated their partnerships with chefs. This partnership is aimed at introducing new dishes and improving some favorites meals.


Children’s first encounter with vegetables serves as important indicator regarding whether they continually eat in the future. Some schools opt to bring their students to farms to show them where various fruits and vegetables come from.

Meanwhile, Children’s Mercy Hospital in Kansas City implements a Food Scientist program that allow participants to focus on their senses when they encounter new fruits and vegetables.

Other schools teach students on how to shop and read labels and to cook using fresh produce. As a result, they teach their student culinary skills and certain healthy habits that they can apply throughout their lives.

Low Carb Vegetables

Residents of Japan are normally most excited for spring season. Marking the end of winter, spring serves as a sign of new beginning. In addition, during this period, many activities, such as new fiscal year and academic classes, commence. Moreover, newly graduates commonly start working during spring.


One of the most common vegetables that grow during winter is the bright green nanohana, a close relative of broccoli. However, nanohana only grows in early stage of spring just prior to growing of other plants. One common meal served during early spring is the simple salad made from blanched nanohana with sesame or mustard dressing.

Another popular spring delicacy is “kinome” or the baby leaves of sansho pepper tree. These leaves are used for garnishing spring dishes to add more peppery, citrusy, and minty aroma.

Sansai are also normally grown and sold during early spring. These plants look like weeds and are picked in mountains and forests. People consume these plants to stimulate their body after winter season. Though a number of farms now plant sansei, some prefer picking these plants from mountains and countryside areas.

Sansai is known for its crisp texture and bitterish flavor. This taste is eliminated by soaking or boiling the plant’s leave before eating. Sansai comes in different varieties, including yama udo (Japanese mountain asparagus), fuki (Japanese butterbur), and kogom. People anticipate eating sansei because its growing period only lasts for a short time. The plant is normally eaten as salad or used as ingredient to soup or deep fried in tempura.


One of the most favorite food eaten during spring is bamboo sprouts or takenoko. People very much anticipate for these plants as they grow very quickly. Some people take time to go to bamboo groves to pick takenoko themselves. In some areas, people can barbecue the bamboo shoot right after picking. Takenoko can also be eaten raw but may soon develop an unpleased egumi taste. Thus, in most cases, the shoots are boiled to remove the bitterness. During boiling, people may use some rice bran or water used in rinsing rice. In this modern era, some stores now offer pre-cooked or vacuum-packed takenoko. Still, some prefer following the traditional means of picking these bamboo sprouts.

Some of the classic meals made with takenoko include bamboo shoots with rice (takenoko gohan), a side dish made with wakame seaweed (wakatakeni), and cooked bamboo shoots with white miso dressing and kinome leaves (takenoko no kinome-ae).


In Japan, spring also marks the season for growing green asparagus, legumes, new potatoes, onions, and cabbage.