A vegetable is a wide phrase that indicates the safe to eat parts of plants. It could be their roots, seeds, fruits, or even leaves. There are hundreds of thousands of vegetables growing worldwide; however, there are some most popular vegetables that we can find easily worldwide. As they provide low calories and are very high in various nutrients, health experts worldwide always advise adding these to your diet daily.
What’re Your Most Favorite Veggies?
Vegetables are one of the most resourceful as well as constant sources of food on the planet. Veggies are a rich source of various nutrients and have many health benefits. They are rich in vitamins, minerals, sodium, potassium, etc. hence beneficial for our heart health, bone strength, glowing skin, healthy eyes, and so on. Some of the most popular vegetables are easy to grow too, and with a bit of care, you can get plenty of nutrients. Seeing these benefits, do include vegetables in your daily meals. Let’s check out your favorite vegetables in the list of most popular vegetables globally.
1. Potatoes – Good Source of Fiber
One of the most versatile edible all-purpose vegetables, potato holds quite a powerful position among vegetables with some surprising health and nutrition benefits. They are relatively cheap to grow, rich in nutrients, a good source of fiber, make a delicious treat, and are available worldwide and all year long. They are an important staple food in many countries around the world. You can make hundreds of dishes with potatoes, even you can cook it with its skin on, or you can remove the skin too. In 2019, over 370 million metric tons of potatoes were produced worldwide. China, India, and Russia are the top countries that produce the most potatoes.
2. Onions – Packed With Nutrients
Onion is another immensely among the most popular vegetables that we are aware of. They are an integral part of your cooking; you can add them to your curries or have them raw; it comes in its own tasty version in every possible way. However, onions are low in calories but high in nutrients, including vitamin C, B vitamins, and potassium. Almost 122.21 million tons of onion are produced yearly. The top three places go to China, India, and the United States in onion production. China’s onions are renowned worldwide since they are reasonable price-wise, and their quality is also quite impressive. Some of the top onion importing countries are the United States ($655M), Indonesia ($556M), Vietnam ($521M)
3. Tomatoes – Rich sources of Folate, Vitamin C, and Potassium
Tomatoes rank relatively high up in the list of most popular vegetables. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. Tomatoes comprise the base of many cuisines worldwide, be it Spanish, Italian, Indian, French, Mexican, or Middle Eastern recipes; you can see tomatoes forming the foundation of most of the recipes as sauce or gravy. From getting the color of your dish to enhancing the taste or accompanying as salads, it serves all your purpose. Every year, the world produces 180 million tons (approximately) of tomatoes. India, China, and Turkey are the three most prominent producers of tomatoes. Spain, Mexico, and the Netherlands are some of the largest exporters of tomatoes.
4. Chilies and Peppers – Tasty and Healthy
Your dishes taste heavenly when they have that little bit of extra zing. Chilies and peppers are the rock stars that give that extra kick to your dish. Among many popular cuisines around the world, chilies and peppers help in creating a perfect balance in food. Chilies and peppers are pretty high up in the popularity chart among vegetables worldwide. The world produces roughly 34.50 metric tons of chilies and peppers every year. China, Mexico, and Turkey are the top producers, and Mexico, Spain, and the Netherlands are the top three exporters of chilies and peppers.
5. Carrots – Crunchy, Tasty, and Highly Nutritious
Snacks for kids is a highly complex topic for parents. Parents must be aware of the fact that the snacks should not be too sugary or too salty. Either of the two is not good for the kid’s nutrition. These crunchy, tasty, and highly nutritious carrots are ideal for kids’ snacks as they are among the perfect health foods; besides, they are quite popular among kids. They also have several health benefits; they are weight-loss-friendly food that aid in lowering cholesterol levels and improving eye health. Worldwide every year, around six million carrots are produced. China, followed by Uzbekistan, and the United States are among the top three countries that produce the most carrots yearly.
6. Cabbage – Impressive Nutrient Profile
Cabbage is one of the most versatile and used vegetables in almost all the famous cuisines worldwide. It is a low-calorie vegetable with an impressive nutrient profile; it is rich in vitamins, minerals, and antioxidants. The cabbage may help protect against radiation, prevent cancer, and reduce heart disease risk. Around 69.4 million tons of cabbage are produced worldwide yearly. China, India, South Korea, and Russia are the leading producers.
7. Garlic – Taste/Flavor Enhancer
Grows in many parts of the world garlic is a star among vegetables worldwide due to its distinctive aromatic taste and potent medicinal properties. It is one of the most widespread elements in cooking due to its pungent smell and flavorful taste. It is a game-changer when it comes to flavor in your dish; just add that tiny pinch of garlic, and your dish gets totally transformed. You will find garlic popular in almost every cuisine worldwide. Worldwide every year, nearly 26.639,081 tons of garlic are produced. China, India, Bangladesh, and South Korea are among the top Garlic growing countries worldwide, while Indonesia, Brazil, and the United States are the top three garlic importers worldwide.
8. Eggplant – Meaty and Nutritional King of Vegetables
Eggplants are low-calorie vegetables rich in fiber and various other nutrients and an integral part of many cuisines worldwide. They aid in building strong bones, preventing osteoporosis, promoting heart health, and managing diabetes. Besides these, they are also an excellent source of dietary fiber, packed with vitamin A, B, C, and folate and minerals such as potassium, magnesium, calcium, and phosphorus. Eggplants are delicious in any form; they are pretty popular in Indian, Italian, Mediterranean cuisine. Just serve fried eggplant with parmesan cheese and watch huge smiles across the dinner table. You can never forget the mouth-watering taste and aroma of baba ghanoush, eggplant parmesan, or Baingan Ka Bharta. The nutritional quality and meaty texture make eggplant the king of vegetables worldwide. Yearly around 50 million tons of eggplants are produced worldwide. China, India, and Egypt occupy the top positions among the list of eggplant-producing countries worldwide.
9. Cucumber – Low calorie and High in Nutrients
Cucumbers are low in calories but contain a high amount of water and soluble fiber, making them ideal for hydration. They play an important role in the diet loss program due to their water content. Cucumbers have many other vital vitamins and minerals; eating cucumbers with peel gives the maximum nutrients. You can have cucumbers in many ways, it can be your quick snack if you are following a strict weight-loss dietary regimen. Even they go perfect with your favorite low-fat Greek yogurt just add some chopped cucumbers to it and relish it. The dish fulfills your hunger pangs and will be nutritious too. Worldwide yearly, around 75,219,440 metric tons of cucumber is produced. China provides almost 75% of the amount, followed by Turkey, Iran, and Russia.
10. Spinach- Excellent Source of Vitamin K
Spinach is one of the most popular vegetables around the world. It is a low-calorie superfood loaded with tons of nutrients; this dark, leafy green veggie is important for skin, hair, and bone health. It also provides protein, iron, vitamins, and minerals. Spinach can adorn your pizzas or pasta or also can be your starter as soup or main course in the form of Palak Paneer. You can use it in any form, and the result will be incredible. There are numerous health benefits of spinach. For starters, spinach is a significant source of Vitamin K. Yearly, 26.3 million tons of spinach is produced worldwide. China is hogging nearly 90 percent of the total production, followed by Japan and the United States.
These were some common and most popular vegetables based on their health benefits, demand in cuisine, and its products worldwide. Health-conscious people always tend to get vegetables in their regular diet. The one fundamental thing we all know is that vegetables and fruits are vital for our health, so do try to include them in your cooking according to your preferences. Always look after the nutrient value of the veggies and integrate them into your meal in the best way possible.
Also Read: Many health experts recommend taking a balanced and healthy diet which includes vegetables, to overcome problems like dry and scaly skin, acne, and all other issues related to skin.