Mothers tirelessly tell their children to eat vegetables. This is because most children are fussy and do not like eating green, leafy vegetables. They do know that vegetables are good for their health but do they know why?

Carrots

Carrots are good for the eyes because they are one of the richest sources of beta-carotene amongst the commonly consumed vegetables. Consumption of beta-carotene helps improve vision and the immune system. That's not all that the carrots can do. Beta-carotene is an antioxidant, which can combat oxygen free radicals. As an antioxidant, it also promotes skin health.

Pumpkins

Pumpkins are packed with beta-carotene, which is converted to Vitamin A in the body. Like carrots, it helps improve the immune system and assists in maintaining a healthy vision. It is also a source for alpha carotene, which, like beta-carotene, is a carotenoid and possesses Vitamin A activity. Pumpkins also provide with vitamins B5, and potassium. 

Spinach

Spinach is loaded with carotenes and folic acid. It is also rich in vitamin C, calcium, fibre, and carotenoids like lutein and bioflavanoids. Calcium helps strengthen bones, caroteneoids help maintain healthy vision, and lutein acts as a potent antioxidant. The fact that spinach is also rich in fibre makes it a good stool softener too.

Tomatoes

Tomatoes are rich in lycopene, a type of carotenoid which acts as an antioxidant. Cooking it, as against eating it raw, is more effective because the process helps release the lycopene from the 'fruit'.This makes it easier for the body to absorb the lycopene. Tomatoes also provide Vitamin C which is good for the immune system. 

Beetroots

They are a good source of Vitamin C and folate, and are also known to be rich in antioxidants that help promote skin health. The green leafy parts are especially nutritious as they contain high quantities of calcium, beta-carotene, and iron.

French Beans

French beans are a fair source of Vitamin C, potassium and folic acid.

Green Peas

Green peas are a part of the legumes family but are cooked like any other vegetable. They are a good source of dietary fibre. Peas are richer than other vegetables in thiamin (Vitamin B1), which is essential for energy production. 
Always buy fresh vegetables that are seasonal. Not only do they cost lesser, they are also full of flavour. And because they are fresh, their nutritional value is at their optimum.
Vegetables should be washed before peeling and cutting and they should not be kept soaked in water because some of the vitamins leak out. Avoid use of baking powder as well as heavily prolonged cooking methods, to maximize nutrient retention.