Health organizations recommend we consume at least 3 servings of vegetables and 2 servings of fruit every day. The highly colored fruits and vegetables such as broccoli, carrots, tomatoes, pumpkin, bell peppers, peaches, and citrus are rich in health-promoting pigments such as carotenoids and flavonoids and other powerful antioxidants. Cauliflower, brussels sprouts, cabbage, and broccoli are rich in indoles and isothiocyanates which protect us against colon and other cancers. A high intake of vegetables, either raw or cooked, is known to significantly reduce our risk of heart disease, stroke, and various cancers. Canned or frozen vegetables can be used whenever fresh vegetables are unavailable.
Variety is important since the different vegetables contain different health-promoting substances.