Top 4 Important Vegetable Groups That You Should Be Aware Of

Four Important Vegetable Groups

Vegetables are the portions of plants that we, humans, consume for sustenance. Various segments of plants are consumed as per their nutritional values. They can be leaves, soft stems, roots, flowers, seeds, tubers, bulbs, etc. Some of the vegetables can be eaten raw, while others require cooking. Here we also must mention herb plants which are used to enhance the flavors and tastes of many dishes and cuisines. Many herbs are also used for medicinal values. However, we also consume some of the herb plants or rather their soft stems and roots as vegetables, such as carrots, arracacha, celery, etc.

Vegetables are categorized based on various characteristics and traits. Carl Linnaeus, a Swedish Scientist, is credited with inventing the modern botanical taxonomy through which various biological organisms are scientifically named and categorized depending on their attributes and characteristics. Vegetables are categorized into different vegetable groups depending mainly on the portions of the vegetable plant we consume. Also, there are many fruits (like tomatoes, bell peppers, pumpkin, etc) that are used as ‘vegetables’ and are categorized into these vegetable groups.

In this article, we are going to discuss 4 such vegetable groups that we consume in various forms and that play an important part in our cuisines and culinary traditions. These vegetable groups contain some of the most important super vegetables that provide great health benefits, boost overall immunity and fight off various infections, seasonal flu & lifestyle diseases.

1. Cruciferous or Cabbage Group

‘Cruciferous’ is a type of vegetable plant that belongs to the ‘Brassicaceae‘ plant family. This vegetable group is popularly known as the Cabbage family and encompasses a wide range of vegetables – from leafy green to root vegetables. Various parts (including leaves, stems, flowers/florets, seeds, and roots) of this vegetable group are consumed as ‘vegetables’. Some estimates suggest that there are more than 3000 species of cruciferous vegetables in the world.

On one hand, we consume leaves of kale, arugula, and cabbage and on the other hand, we eat the soft stems of bok choy, cauliflower, and broccoli. Then again, we eat the flowers or florets of cauliflower and broccoli, and on the hind side, we consume the Brussels sprouts which are essentially buds of the plant. We harvest the mustard for its seeds and we harvest turnips and radishes for their roots. Also, bulbs of the some creuciferous family are edible such as German turnip or Kohlrabi.

The vegetables in the cruciferous group are very important for our health. Each of the vegetables mentioned above and other vegetables of the cruciferous vegetable group are packed with various essential nutrients, dietary fibers, protein, vitamins, minerals, antioxidants, etc. Consumption of these vegetables is an essential wellness habit and it provides us with some very important health benefits. These vegetables may help us fight various lifestyle diseases and help us lead a healthy and cheerful life.

Cruciferous vegetables can provide up to 20%-25% of the daily dietary fiber. The dietary fiber present in this vegetable group reduces our hunger and controls our blood sugar levels by slowing down the transformation of carbohydrates into sugar in blood vessels. The dietary fiber also helps us manage our weight. This vegetable group provides us with essential vitamins such as Vitamin A, B9, C, E, K, etc which boost our overall immunity and prevent cell damage. These vitamins play a part in healing and increasing the flow of blood in blood vessels, reducing the chances of various types of stroke. These vegetables contain various important minerals such as potassium, calcium, zinc, iron, selenium, etc.

The Cruciferous vegetables also have many important antioxidants such as indoles, isothiocyanate, beta-carotene, lutein, coumarins, nitriles, glucosinolate, anthocyanins, thiocyanates, etc. Some of these antioxidants are extremely important in preventing various types of cancers. Hence, regular balanced consumption of cruciferous vegetables is linked with a reduced probability of contracting cancer. Apart from preventing cancer, the above-mentioned antioxidants have anti-inflammation properties. Some of these bio-active elements also help in propping up overall eye health and increase our vision. Some of these antioxidants also reduce bad cholesterol in our bloodstream and decrease the chances of heart attack.

2. Carrot Group

Belonging to the Umbelliferae or Apiaceae family of plants, the Carrot vegetable group is a very important one. Probably, due to the umbrella-like shape of the flowers of the plants of this vegetable group, they were named ‘Umbelliferae’. This naming was done before Carl Linnaeus invented modern taxonomy. Later, in 1836, John Lindley named this vegetable group – Apiaceae. The plants of this vegetable group can be annuals, biennials, or perennials.

We consume various parts of this vegetable group – from leaves to stems to roots to seeds to fruits. Many of the plants in this vegetable group are herbs and some of the most essential spices are derived from them, such as coriander, fennel, cumin, ajwain, etc. The leaves of some of these plants are used as aromatic enhancement in various foods. The leaves of coriander, dill, fennel, etc are used in many cultures as taste enhancers and a natural aromatic booster. The leaves and some of the other parts of these plants are also used as medicine in various alternative medicines.

Some of the vegetables in this vegetable group are root vegetables such as carrots, parsley, parsnip, arracacha, etc. While carrot, a famous root vegetable, has enormous health benefits and is grown all over the world, other root vegetables of this vegetable group are also popular and are essential parts of the cuisines of various cultures and countries. Some of these plants, such as Celery, have hollow stems and thick leaves. The leaves and the soft stems are also consumed as vegetables. The soft stalky stems of celery can be cooked or consumed raw while its leaves can be added to any salad. In some cases, like fennel, the overgrown bulbs are also consumed as vegetables.

The plants of the Apiaceae vegetable groups are extremely important for us as they contain loads of antioxidants such as beta-carotene, zeaxanthin, lycopene, phenolics, lutein, apigenin, bergapten, and many others. Apart from antioxidants, the plants, especially the herbs, and spices, from the Apiaceae group contain many essential oils and acids such as beta-pinene, volatile oil, oleic acid, linoleic acid, cumin aldehyde, palmitic acid, gamma-terpinene, safranal, etc. The vegetables of the Apiaceae vegetable group also contain many important vitamins such as Vitamin A, all the B vitamins, C, E, K, etc.

Apart from above mentioned essential nutrients, this vegetable group has loads of dietary fiber, protein, and various important minerals such as iron, zinc, manganese, sodium, magnesium, calcium, potassium, selenium, etc. Regular and balanced consumption of this vegetable group, including the herbs, will provide some amazing health benefits. Consuming these vegetables may aid in weight management and may help control blood sugar.

Various vitamins and antioxidants rid the body of free radicals and repair the damaged cells, aiding in healing. Hence, balanced consumption of this vegetable group is linked with a reduced probability of contracting various cancers. This vegetable group also boosts our vision and helps us fight various eye alignments. These vegetables also promote heart health by controlling the bad cholesterol in the bloodstream. It helps increase the blood flow in the blood vessels and regularizes the blood pressure, hence minimizing the chances of heart attack or clogging in the blood vessels.

3. Onion Group

Onion Family is another important vegetable group that belongs to the Amaryllidaceae family which are herbaceous flowering plants. These plants can be annuals, biennials, or perennials. Many of the plants in the Amaryllidaceae are gardening flowering plants while some are used as vegetables. Overgrown bulbs, leaves, flowers, flower buds, and soft stems of these plants can be consumed as vegetables. Many of the produce from this vegetable group are used both as vegetables and as taste and aromatic enhancers. In many cultures, some of these vegetables are also used as spices – both wet and dry.

Apart from onions, some other well-known vegetables in this vegetable group are garlic, chives, Chinese onions, leek, shallot, etc. As mentioned earlier, within the Amaryllidaceae plant family, we eat various parts of the plant. For vegetables such as Onion, Garlic, Shallot, Spring Onion or Green Onions or Welsh Onion, Elephant Garlic, and Potato Onion, we eat their overgrown bulbs that are buried under the ground. The hollow stem originates from the upper portion of the bulb and the roots extend to the soil from the lower part of the bulb.

In the case of Spring Onions, apart from the bulb, we can eat their soft and hollow stem and leaves. In the case of Leek, one can eat its leaves which are green in color. We can also eat their leaf-sheaths which are white. For Chive, we eat its flower, soft stem, flower bud, and leaves. However, not all the plants in the Amaryllidaceae group are used for cooking and culinary purposes. Many of the plants in this group, such as Daffodils, Narcissus, Jonquil, Galanthus, Leucojum, Clivia, etc are decorative fancy flowering plants.

The vegetables in the Amaryllidaceae group provide some amazing health benefits. Produces of this vegetable group are low in calories have loads of dietary fiber and have a decent amount of protein. The crops of this vegetable group also contain various antioxidants such as CoQ10, allicin, allixin, fisetin, quercetin, anthocyanin, kaempferol, etc. These vegetables also have loads of Vitamins including Vitamin A, B1, B2, B3, B5, B9, C, E, K, etc. They are also rich in many essential minerals such as iron, manganese, magnesium, potassium, zinc, copper, selenium, etc.

Dietary fibers in these vegetables help us manage our hunger and help us with weight management. The dietary fiber also helps regulate blood sugar by decreasing the rate at which carbohydrate in the food transforms into glucose in the bloodstream. Various antioxidants in this vegetable group help us rid of free radicals and heal the damaged cells. Regular and balanced consumption of these vegetables helps us boost our overall immunity. Including these vegetables may help us fight off various cancers. Onions, garlic, spring onions, shallot, etc may have some anti-cancer properties.

These products also promote heart health by reducing the bad cholesterol. The vegetables in this group contain prostaglandin which helps to boost kidney health and decrease the chances of renal failure. Overall, vegetables of the Amaryllidaceae group are a very important vegetable group that boosts the taste and aroma of food and at the same time provides various health benefits.

4. Potato Group or Solanaceae or Nightshade

Solanaceae or Nightshade family of plants are a diverse group of plants that contains some of the most important vegetables that we harvest and consume. Some of these vegetables are potatoes, sweet potatoes, tomatoes, bell peppers, chili peppers, eggplants/aubergines, etc. As the potato is one of the most widely grown crops in the whole world and is consumed in almost every corner of the world, this vegetable group is also called the Potato Family. Apart from having these crops, the Solanaceae or Nightshade group also contains various decorative plants, herbs, seasoning plants, and remedial plants.

The plants in the Solanaceae or NIghtshade family can be annuals, biennials, or perennials. The vegetables in this family can be tubers, roots, or fruits. The potatoes are starchy tubers while the sweet potatoes have overgrown starchy roots. Both potatoes and sweet potatoes can be classified as root vegetables. On the other hand, many crops in this vegetable group are fruits – such as tomatoes, bell peppers, chili peppers, aubergines, etc. These crops are formed from the ovaries of the flowers and have seeds inside them – making them fruits.

As mentioned earlier, Potatoes are one of the most important vegetables in the whole world and, except for Antarctica, it is grown in every continent. Even in some parts of the North Pole potatoes are grown as a crop. This staple food can be cooked solo or mixed with other vegetables. This starchy tuber vegetable is easy to store and can be boiled, fried, or baked. It is estimated that at least 4000 varieties of potatoes are cultivated throughout the world.

Sweet potatoes on the other hand have starchy overgrown roots and unlike bland potatoes, they have a mild sweet taste to them. Though not as prevalent as potatoes, sweet potatoes have their own place in the Potato vegetable group and at least 1000 varieties of sweet potatoes are cultivated across the globe. Tomatoes are also essential crops in the world and are cultivated in many parts of the world. Along with tomatoes, bell peppers, and chili peppers are also important crops. These vegetables or rather ‘fruits’ are consumed as vegetables and also used extensively as taste and aromatic enhancers. Eggplant or Aubergine on the other hand is a spongy crop that can be consumed fried, baked, or boiled.

The crops in this vegetable group are some of the best sources of Vitamin C. In fact, Bell Peppers and Chili Peppers, especially the red ones, contain more Vitamin C than Orange which itself is a super fruit and one of the best sources of Vitamin C. Potatoes also contain a good amount of Vitamin C. Apart from Vitamin C, produces in this vegetable group also contain good amounts of Vitamin A, B1, B3, B5, B6, B9, E, and K.

These vegetables are also very good sources of Potassium. Apart from Potassium they also contain other minerals such as iron, calcium, zinc, phosphorus, manganese, magnesium, copper, etc. The crops of this vegetable group are also excellent sources of some of the most important antioxidants such as Lycopene, beta-carotene, gamma-carotene, phytoene, L-ascorbic, phenol, anthocyanin, etc.

Consuming these vegetables will provide some amazing health benefits. Vitamin C increases overall immunity in human bodies and aids in the healing of cuts, bruises, and injuries. It also repairs damaged cells. The antioxidants (especially lycopene) in this vegetable group have excellent anti-cancer capabilities and they may inhibit the growth of tumors. Balanced consumption of these vegetables may lower the chances of developing tumors and cancer. Regular and balanced consumption of these vegetables may boost our vision, aid in increasing overall eye health, help lower glucose levels in the bloodstream, lower blood pressure, and assist in lowering glucose levels. These vegetables also help lower the bad cholesterol levels in our blood and reduce the chances of heart attack.

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*This article is only for informational purposes. Do not make your critical decisions based solely on the information in this article. Do your own research. Consult a doctor or medical professional in case of a medical emergency.