Vegetable in the daily diet

Ever since I know the importance of fruit and vegetable in our daily diet, I always spend a lot in different varieties of fruit and vegetable. They are naturally good and contain vitamins and minerals that can help to keep us healthy. Vegetables and fruit also contain other compounds, antioxidants or photochemical, which help protect the body against cancer, diabetes and heart disease.
I like to have colourful vegetable to boil soup and cook Japanese curry. The mixed vegetable soup that I used to cook is contained of tomatoes, potatoes, sweet corns, carrots and onions.
These were the vegetable that I used to cook my Japanese curry. They included potatoes, onions, carrot and red peppers.
Chop all the vegetable into smaller cubes.
Garlic is always a must in all the dishes that I fry with oil. Garlic is one of the oldest known medicinal plants, and it's been credited with fighting heart disease, lowering blood pressure and helping to fight off colds.
Heat up the wok and put in 3 big table spoons of oil. Stir fry the grated garlic until it turned brown. Pour in the mixed vegetable and continue to stir fry for 10 minutes. Add in water and mild hot Vermont Japanese curry cubes. Lid the wok until the curry was boiled.
Serve in plate. My children and me love the mixed vegetable Japanese curry and mixed vegetable soup very much. We can just have this with a bowl of rice.
The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. Foods of similar colours generally contain similar protective compounds so try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits.
For example:
Red foods – like tomatoes and watermelon contain lycopene, which is thought to be important for fighting prostate cancer and heart disease.
Green vegetables – like spinach and kale contain lutein and zeaxanthin, which may help protect against age-related eye disease.
Blue and purple foods – like blueberries and eggplant contain anthocyanins, which may help protect the body from cancer.
White foods – like cauliflower contain sulforaphane, which may also help protect against cancer.
Types of vegetables
Vegetables are often cooked, although some kinds (salad vegetables) are eaten raw. Vegetables are available in many varieties and can be classified into biological groups or ‘families’,
Leafy green – lettuce, spinach and silver beet
Crucifer – cabbage, cauliflower, Brussels sprouts and broccoli
Cucurbits – pumpkin, cucumber and zucchini
Root – potato, sweet potato and yam
Edible plant stem – celery and asparagus
Allium – onion, garlic and shallot.
Source from here.


  1. colourful vegetables with varieties of health benefits. good sharing on the information!

  2. wow, very colourful and very healthy. is the japanese curry spicy? your girls can take it? bravo :D

  3. Yvonne, take 5 vegie and 2 fruit to keep ourselve healthy.

    Barb, I bought the mild one. Not hot at all, very very nice, you should try.

  4. very useful read. I would love to follow you on twitter. By the way, did you hear that some chinese hacker had busted twitter yesterday again.

  5. Thanks for sharing the recipe! :-)