Venturing into Vegetables
April’s Body Spotlight
BY JODI DIEKER
Vegetables are incredibly good for you. Often, they contain fiber, which is great for your digestive system. They also are high in vitamins such as Vitamin A, Vitamin B2, and Vitamin C, Magnesium, and are rich antioxidants. According to a Harvard Health study, it is recommended that we get three servings of veggies a day to receive the best benefits (Godman). Serving size can be tricky to measure as it is different from country to country. Below are some specific things that common vegetables do in our bodies and how much of them we should have:
Carrots
1 serving = 1/2 cup cooked, 1/2 raw carrot, or 2–4 sticks
Vitamin Content: Vitamin A, Vitamins B3, B5, B6, B9, and Vitamin C.
Can strengthen your eye, bones, boost your immune system, and so much more
Onions
1 serving = 1 slice
Vitamin Content: Vitamin B9 and Vitamin C
Aid nerve transmission, kidney function, and may even improve heart health!
Broccoli
1 serving = ½ cup
Vitamin Content: Vitamins B3, B5, B9, Vitamin C, Vitamin E, and Vitamin K
Great for reducing inflammation and provides your body with many many antioxidants.
Looking for new ways to enjoy your veggies? We got you!
Chicken Stir Fry
Ingredients:
4 cups of water, 2 cups of white rice
⅔ cup of soy sauce
¼ cup brown sugar
1 tbsp cornstarch
1 tbsp minced fresh ginger
¼ tsp red chili flakes
3 skinless, boneless, chicken breast halves, thinly sliced
2 tbsp sesame oil
1 head of broccoli, broken into florets
1 onion cut into large chunks
1 cup sliced carrots
1 can of sliced water chestnuts, drained
1 green bell pepper, chopped
Directions:
Bring water and rice to a boil in a saucepan over high heat. Reduce heat to low, cover, and let simmer until rice is tender and liquid has been absorbed.
Meanwhile, combine soy sauce, brown sugar, and cornstarch in a medium glass or ceramic bowl until smooth. Stir in ginger, garlic, and red pepper flakes. Add chicken and stir to coat. Cover and marinate in the fridge for at least 15 minutes
Heat 1 tbsp of sesame oil in a wok or large skillet over medium high heat. Add broccoli, onion, carrots, water chestnuts, and bell pepper; cook and stir until tender, about 5 minutes. Transfer veggies into a dish and set aside
Heat remaining sesame oil in the same wok/skillet over medium high heat. Add chicken, reserving marinade, and cook until just browned, about 2 minutes per side. Stir in veggies and rest of marinade.bring to a boil, cook and stir until chicken is no longer pink at center and veggies are tender. 5-7 minutes. Serve over rice.
References:
Godman, Heidi. “How Many Fruits and Vegetables Do We Really Need?” Harvard Health, 1 Sept. 2021, www.health.harvard.edu/nutrition/how-many-fruits-and-vegetables-do-we-really-need. Accessed 4 Mar. 2025.
Mlblevins. “List of Vegetables and Their Vitamin Content.” Nutrineat, 5 Sept. 2007, nutrineat.com/vegetables-list. Accessed 4 Mar. 2025.
Watson, Stephanie. “Health Benefits of Vegetables.” WebMD, www.webmd.com/diet/health-benefits-vegetables. Accessed 21 Feb. 2025.
