List of 5 yellow vegetables to try
We often hear dietary advice that we are told to consume more green vegetables.
However, all vegetables, regardless of color or shape, may be the best source of nutrition.
This article lists yellow vegetables with their main nutrients.
Various yellow vegetables on a yellow background.
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Why are some vegetables yellow?
Are there any unique benefits of yellow vegetables?
List of yellow vegetables
1) Rotabaga (Sweden)
2) Summer squash
3) Sweet corn
4) Yellow beetroot
5) Yellow bell pepper
Why are some vegetables yellow?
Before we start looking at some specific yellow vegetables, let's first look at why they are yellow. Also, how can this affect their nutritional value?
Simply put, yellow vegetables are high in yellow compounds.
These yellow pigments contain various xanthophylls, which are part of the larger carotenoid class of phytochemicals. Lutein and zeaxanthin are two commonly known examples of xanthophylls (1, 2, 3).
Because they contain yellow oil, xanthophylls are responsible for the yellow color in various foods.
Lutein is one of the main carotenoids in bell peppers, and both lutein and zeaxanthin are present in egg yolks (3, 4).
Key point: Some vegetables are yellow due to xanthophyll, which contains yellow oils.
Are there any unique benefits of yellow vegetables?
First of all, yellow vegetables contain as many vitamins and minerals as other colored vegetables.
Furthermore, it is not true that only yellow and red vegetables contain xanthophyll lutein and xanthine.
For example, bananas and spinach, despite their green color, are rich in these carotenoids. To avoid any confusion, bananas and spinach do not turn yellow due to their coffee (green) chlorophyll content (5).
That said, yellow vegetables provide a good amount of reliability:
لوٹین
Xanthine
Vitamin C
Furthermore, various observational studies have shown that high consumption of yellow (or green and yellow) vegetables is associated with a lower risk (6, 7, 8, 9, 10, 11):
Symptoms of depression
Low bone mass
Cancer risk and death
Type 2 diabetes
Mental health problems
It is worth noting that the associations are just: associations.
However, when all the evidence points in the same direction, associations are more likely to be affected.
In general, most of the available evidence suggests that over-consumption of vegetables is beneficial (12, 13, 14).
Important Note: Yellow vegetables are a good source of vitamin C, lutein and xanthine. In addition, yellow vegetables can reduce the risk of many negative health consequences.
List of yellow vegetables
Here are ten yellow vegetables to try. Some are common staple foods, and others are less well known.
1) Rotabaga (Sweden)
A complete Rotabaga (Sweden) and pieces of Rotabaga.
Also known as Sweden, Rotabaga is a root vegetable with a mild sweet taste.
One of the best reasons to include Rotabaga in your diet is its vitamin C.
A 240 gram cup of cooked Rota Baga provides 45 mg of vitamin C, which is equivalent to 50% of the recommended daily value (DV) (15).
Rutabaga is also very versatile, and can be boiled, mashed, fried, stir fried, deep fried, or roasted.
It can also be a great ingredient in soups and stews or for making low calorie (and low carb) fries.
Important facts (per 240 grams of cooked Rota Baga)
Calories: 72 calories
Carbohydrates: 16.4 grams
Fiber: 4.32 grams
Sugar: 9.48 grams
Fat: 0.43 grams
Protein: 2.23 grams
The main nutrients: Vitamin C (50% DV), Potassium (11% DV)
Source: USDA FoodData Central
2) Summer squash
Crook Nick Squash is one of the types of summer squash. It is a yellow vegetable, and is also called yellow squash.
All types of squash are botanically fruit. However, they are commonly used as vegetables.
Crooked squash is an excellent source of vitamins A and C.
Per cup (cooked), Crook Nick squash contains 101 mcg of vitamin A equivalent to retinol activity. This amount is equal to 11% of the recommended daily value (16).
In addition, the same amount of crocodile squash provides 21 mg of vitamin C, which is equivalent to 23% of the daily value.
Key Facts (180 gms per cup of cooked crocodile squash)
Calories: 34 kcal
Carbohydrates: 6.82 grams
Fiber: 1.98 grams
Sugar: 4.46 grams
Fat: 0.70 grams
Protein: 1.87 grams
Key Nutrients: Vitamin C (23% DV), Vitamin A (11% DV)
Source: USDA FoodData Central
3) Sweet corn
Sweet Corn - Corn on Cob.
It is often confused whether corn is a grain or a vegetable. However, in its whole, unprocessed form, sweet corn is classified as a vegetable.
Also known as corn on the cob, sweet corn provides a good range of nutrients.
Although it can work well with eating yellow vegetables, many people also use sweet corn as a snack.
A medium-sized (103 grams) corn cob contains almost every vitamin and mineral. However, every nutrient is present in moderate amounts.
Key Facts (103 grams of cooked sweet corn per ear)
Calories: 99 kcal
Carbohydrates: 21.6 grams
Fiber: 2.47 grams
Sugar: 4.68 grams
Fat: 1.54 grams
Protein: 3.51 grams
The main nutrients: pantothenic acid / vitamin B5 (16% DV), niacin / vitamin B3 (11% DV)
Source: USDA FoodData Central
4) Yellow beetroot
Most people will get purple when they hear the word bat.
However, there are different types of beetroot, including yellow beetroot.
Otherwise known as the golden bat, this yellow type has a unique shape.
Purple and yellow beets are considered to have similar nutritional properties.
However, purple beets are high in phytochemicals called beta canines. Betacyanins are red / purple in color and belong to a class of phytochemicals called betacillins.
In contrast, yellow beets are richer in a battalion called betaxanthin, which contains yellow pigmen.
Important facts (per 100 grams of cooked batter)
Calories: 44 calories
Carbohydrates: 9.96 grams
Fiber: 2.0 grams
Sugar: 7.96 grams
Fat: 0.18 grams
Protein: 1.68 grams
Key Nutrients: Folate (20% DV), Manganese B3 (14% DV)
Source: USDA FoodData Central
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5 unheroic bell peppers
Two whole unheroic bell peppers.
Interestingly, there's a notorious myth about the unheroic bell pepper.
On this note, it isn't true that all unheroic peppers start out as green peppers and also turn red when completely ripe.
Bell peppers of numerous colors will be immature and still growing green. still, mature green, unheroic, orange, and red bell peppers are different shops.
Nonetheless, all bell peppers are the stylish source of nutrients.
For illustration, a large unheroic bell pepper( raw) provides a unexpectedly high 342 mg of vitaminC. 342 mg is original to 380 of the recommended diurnal value of vitamin C( 19).
Important Data( per large raw unheroic bell pepper)
Calories 50 calories
Carbohydrates11.8 grams
Fiber1.67 grams
Fat0.18 grams
Protein1.68 grams
The main nutrients Vitamin C( 380 DV), bobby ( 22 DV)
Source USDA FoodData Central
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