A rich source of water, vitamins and minerals. Most vegetables are natural foods low in fat, salt and sugar and high in dietary fibre. They are good for us.

Vegetable Nutrients	Major benefits
Dietary Fibre	Helps promote bowel's health and prevent constipation; soluble fibre, in particular, can stabilise blood glucose level and help lower blood cholesterol levels
β-Carotene	An antioxidant; helps promote eye health
Vitamin B Complex	One of the most essential nutrients for the body; involves in the metabolism of carbohydrates, fats and proteins
Vitamin C	Helps enhance the absorption of iron from plant foods, assists in the production of collagen, promotes the growth and repair of cells, and speeds up wound healing
Vitamin K	Helps in blood coagulation, prevents excessive blood loss, and keeps the liver healthy
Potassium	Good for the heart; helps stabilise blood pressure
Iron	An essential component in the production of haemoglobin in red blood cells; helps prevent iron deficiency anaemia

According to the "Healthy Eating Food Pyramid", the recommended vegetable intake for different age groups is as follows:

Age group	Recommended daily intake
Children aged 2-5 years	At least 1.5 servings of vegetables
Children aged 6-11 years	At least 2 servings of vegetables
Teenagers aged 12 years or above, adults and the elderly	At least 3 servings of vegetables

One bowl of uncooked salad vegetables (e.g. lettuce, arugula (rocket))

½ bowl of cooked vegetables, melons/squashes/gourds or mushrooms (e.g. flowering Chinese cabbage (Choy Sum), bean sprouts, eggplant, carrot, snow pea, needle mushroom)

Note: One bowl = 250-300 ml

All fresh, canned and frozen vegetables are included in the recommended daily vegetable intake except:

• Preserved vegetables (e.g. salted mustard greens, kimchi, pickles)
• Some starchy root and stem vegetables (e.g. potato, sweet potato)

It is recommended to consume different types of fresh vegetables for more balanced nutrition.