Vegetable Guide

We recommend taking a variety of vegetables daily. Which vegetables should you take in raw form? Which should you eat only after cooking? Which is the best method to cook vegetables? What is the appropriate amount for vegetables? Let us dig in.

KEY RECOMMENDATIONS

1. Variety: Include a variety of vegetables. Choose different colours of vegetables.
2. Eat Different Vegetables: Eat at least 3 different vegetables daily. Choose vegetables from different vegetable groups.
3. Eat more salad: 60% of total vegetable intake should be from non-starchy vegetables. Eat it in raw uncooked and natural form.
4. 40% Cooked: 40% of total vegetable intake should in cooked form. Boiling is the best cooking method for vegetables.
5. Eat Seeds and Nuts with Veggies.
6. Boil starchy vegetables and vegetables with high oxalate content: Boil starchy vegetables (e.g., potatoes, yam, butternut, pumpkin, zucchini, etc.) and high oxalate vegetables (e.g., spinach, beet greens, swiss chard, purple amaranth, and green amaranth, Colocasia. Boiling reduces oxalate content and aids in easier digestion of these vegetables.

RECOMMENDED VEGETABLE SERVINGS

You should consider your appetite and metabolism to analyze how much food should be suitable for you. At least 25% of your plate should be vegetables. We also provide a reference for a recommended vegetable amount according to age, as below. You can consider it while deciding.

Standard Serving Size

Vegetable Type	1 Serving Size equal to:
Raw Vegetables	150 grams
Cooked Vegetables	75 grams
Dry Vegetable powder **	30 grams

We do not recommend dry vegetables. If you eat dry powder of vegetables, you should not take more than once a week.

Daily Recommended Servings

The following table represents the serving size for fresh (raw uncooked) vegetables.

Age Group (in years)	Daily Recommended Servings
1-2	1 Serving (150 g)
2-3	1 ½ Serving (225 g)
4-8	2 Servings (300 g)
9-11	2 ½ Servings (375 g)
12-14	3 Servings (450 g)
15 – 18	4 Servings (600 g)
19 – 70	5 Servings (750 g)
70+	4 Servings (600 g)
Pregnant	5 Servings (750 g)
Lactating	5 Servings (750 g)

The above table applies either if you only eat raw vegetables or following the Healing Phase Diet (Phase 1).

For cooked vegetables, serving size reduces to half. For example, raw carrot serving size is 150 grams, for cooked carrot, it will be 75 grams.

Raw and Cooked Vegetables

You should take 60% of total vegetables in raw form and 40% in cooked form. Here is a table for a recommended daily amount.

Age Group (in years)	Raw Vegetables	Cooked Vegetables
1-2	90 grams	30 grams
2-3	135 grams	45 grams
4-8	180 grams	60 grams
9-11	225 grams	75 grams
12-14	270 grams	90 grams
15 – 18	360 grams	120 grams
19 – 70	450 grams	150 grams
70+	360 grams	120 grams
Pregnant	450 grams	150 grams
Lactating	450 grams	150 grams

VEGETABLE CATEGORIES

We divide vegetables into the 7 categories:

Most Recommended:

1. Cruciferous Vegetables.
2. Fruiting Vegetables.
3. Leafy Greens and Petiole Vegetables.
4. Marrow Vegetables.
5. Root Vegetables.

Least Recommended:

1. Allium Vegetables.
2. Stem Vegetables.

You should try to include vegetables from each category in your weekly diet.

Recommended Weekly Ratio

There are the main 5 categories for the recommended weekly diet. Other two categories are optional.

Categories	Recommended Weekly Ratio
Cruciferous Vegetables	20%
Fruiting Vegetables	20%
Leafy Greens and Petiole Vegetables	20%
Marrow Vegetables	20%
Root Vegetables	20%

CRUCIFEROUS VEGETABLES

Your weekly vegetable intake should include 20% cruciferous vegetables.

Recommended Form:

Cruciferous Vegetables	Recommended Form
Bok Choy	Raw
Broccoli	Raw, Boiled
Brussels Sprouts	Raw, Steamed, Roasted
Cabbage (red, green, savoy).	Raw, Steamed, Boiled, Roasted
Cauliflower (white, green, orange, purple)	Raw, Steamed, Boiled, Roasted
Horseradish	Raw, Steamed
Kohlrabi (green, purple)	Raw, Steamed, Boiled, Roasted

FRUITING VEGETABLES

Fruiting vegetables are essential. Your weekly vegetable intake should include 20% fruiting vegetables. Bell peppers and tomatoes are significantly important. You should use chilies with caution and in a very minimal amount less than ½ to 1 per day.

Recommended Form:

Fruiting Vegetables	Recommended Form
Bell Pepper or Capsicums (green, red, yellow)	Raw, Boiled
Chilies	Raw
Eggplant	Steamed, Boiled, Roasted
Tamarillo	Boiled, Roasted
Tomatoes	Raw, Boiled

LEAFY GREENS AND PETIOLE VEGETABLES

Your weekly vegetable intake should include 20% leafy green and petiole vegetables.

Recommended Form:

Vegetables	Recommended Form
Amaranth (Green)	Boiled
Amaranth (Purple)	Boiled
Arugula	Raw
Beet green	Boiled
Celery leaves	Raw
Chard (Silver beet)	Boiled
Chicory green	Raw
Cilantro	Raw
Collard greens	Raw
Colocasia	Boiled
Coriander	Raw
Curry Leaves	Raw
Dandelion	Raw
Dill Leaves	Raw
Drumstick	Raw
Endive	Raw
Fenugreek Leaves	Raw
Kale (black, green, or red)	Raw and massaged
Lettuce	Raw
Mustard Leaves	Raw, Boiled
Parsley	Raw
Radish Greens	Raw, Boiled
Sorrel	Boiled
Spinach	Boiled
Swiss chard	Boiled
Turnip greens	Raw
Watercress	Raw

MARROW VEGETABLES

Your weekly vegetable intake should include 20% of marrow vegetables. Cucumbers should be the main marrow vegetable for your daily diet.

Recommended Form:

Vegetable	Recommended Form
Cucumbers (all types)	Raw
Pumpkins (all types)	Boiled
Snake Cucumber	Raw
Squash (all types)	Boiled
Zucchini	Boiled

ROOT VEGETABLES

Your weekly vegetable intake should include 20% root vegetables.

Recommended Form:

Vegetable	Recommended Form
Beetroots	Raw
Carrots	Raw, Boiled
Celeriac	Boiled
Chicory Root	Boiled
Fennel bulb	Raw
Parsnip	Boiled
Potatoes (all types)	Boiled
Radish	Raw
Sweet Potatoes	Boiled
Turnip	Raw, Boiled
Yam	Boiled

ALLIUM VEGETABLES

Allium vegetables are optional and least recommended group of vegetables.

If you are following Healing Phase Diet and Stablizing Phase Diet, you should not consume allium vegetables.

You can start taking alliums during Preventing Phase Diet.

Alliums are not considered as Sattvic. If you also follow the Sattvic Diet, you should not take alliums.

A few examples of allium vegetables are as follows:

Recommended Form:

Vegetable	Recommended Form
Chives	Raw
Garlic	Raw, Roasted, Caramelized Using Water
Garlic scapes	Roasted, Caramelized Using Water
Leeks	Raw
Onion	Raw, Caramelized Using Water
Scallions (Green Onions)	Raw
Shallot	Raw, Caramelized Using Water

How to Cook: You should not use oil or any fat to caramelise alliums. Just cook in a pan until turns brown. Sprinkle water occasionally to prevent burning.

STEM VEGETABLES

Stem vegetables are optional and least recommended group of vegetables.

Recommended Form:

Vegetable	Recommended Form
Asparagus	Raw, Boiled
Bamboo shoots	Boiled
Celery stem	Raw
Rhubarb stalk	Boiled, Simmered in Water

You should not take Rhubarb leaves and roots due to high oxalic acid. Only stalks are edible.

VEGETABLE DIGESTIBILITY

1. Boiled vegetables are easy to digest than steamed vegetables.
2. Steamed vegetables are easy to digest than raw vegetables.
3. Raw vegetables are easy to digest than boiled and steamed vegetables processed or fortified with oil or fat.
4. Non-starchy vegetables are easy to digest than starchy vegetables.
5. All vegetables are easy to digest than grains, legumes, nuts, seeds and animal foods. But heavier to digest than fruits.

According to digestibility, if you cook vegetables in oil or any type of fat (ghee, butter, etc.), it becomes heavier to digest than boiled in water alone. Cooking in oil reduces dryness causing property of vegetables, especially in green leafy vegetables (discussed below).

You should make sure you are not consuming oil more than the recommended amount, as in dietary guidelines.

The best way is to include 60% raw vegetables and 40% cooked vegetables. I have provided a list of vegetables with the best way to consume them under each vegetable category. Boiling increases the bioavailability of nutrients and phytochemicals in some vegetables. Some are best to eat in raw form.

HOW TO COOK VEGETABLES

We recommend the following cooking method:

1. Chop vegetables in small cubes.
2. Take clay pot or a suitable pan.
3. Roast cumin seeds in a pan.
4. Add some water and chopped vegetables.
5. Cook on low flame/heat until vegetables become soft.
6. Remove pan from heat.
7. Now, take native nuts or seeds, tomatoes, green chillies, fresh ginger, black pepper, turmeric, green cardamom seeds and cinnamon in a food processer. Blend the mixture and make the puree.
8. Add this puree in cooked vegetables and cover the pan with a lid for 10 minutes.
9. Now chop coriander leaves and mix chopped coriander leaves in cooked vegetables.

Ayurveda advises adding fat with vegetables. Because it reduces Vata Aggravating properties of vegetables. Not all vegetables increase Vata dosha. A few vegetables do so. We recommend adding fat in the natural form instead of oils. You can add any from the following list:

• Almonds
• Avocado
• Brazil Nuts
• Cashews
• Char Magaz
• Chia seeds
• Coconut
• Flaxseeds
• Hazelnuts
• Macadamia Nuts
• Peanuts
• Pecans
• Pine Nuts
• Pistachios
• Pumpkin Seeds
• Sesame Seeds
• Sunflower Seeds
• Walnuts

Soak Nuts and Seeds: Make sure you soak nuts for at least 6 hours before using them. Soaking helps to improve the bioavailability of nutrient and digestibility of nuts and seeds.

Choose Native Nuts and Seeds: You can also add other nuts and seeds native to your area. There is no restriction. They should be edible and safe to consume. We recommended amount for nuts and seeds in dietary guidelines. But it may differ for individual nuts. For example, brazil nuts contain a high amount of selenium, so you should not take more than one brazil nut a day. So, make sure to check individual recommendation for each nuts and seeds. Check our future nut guide.

Ayurvedic Cooking

There is a specific method described in ayurveda for a few vegetables. It applies to vegetables, which aggravates Vata Dosha and produces dryness in the body.

Generally, it includes a few leafy green vegetables, e.g., spinach, Jivanti leaves, Bathua (goosefoot), barley leaves, Chakramarda leaves (sickle pod), etc.

Ayurveda describes the cooking method for these vegetables.

स्विन्नं निष्पीडितरसं स्नेहाढ्यं नातिदोषलम् । (Ashtang Hridaya, Sutra Sthana, Chapter 6, Verse 95)

There are three steps:

1. Boiling or Steaming.
2. Squeezing steamed vegetables to remove residual water.
3. Cooking, fortifying with fat or adding oil.

How to Cook in Ayurvedic Way

1. Boil these vegetables in water.
2. Filter and discard the residual water and keep boiled or steamed vegetables.
3. Now add the recommended seed oil, e.g., sesame oil or native oil (made from a plant grown in your local area) or cook them in oil for 2-3 minutes.

How much oil should you add?

The quick answer is 2.5-5% of the cooked vegetable amount. If the cooked vegetable is 100 grams, you can add 2.5 ml to 5 ml of oil in it. If you do not exercise more than 30 minutes a day and living a sedentary life, you should not add oil in vegetables. The simple rule if you have abdominal fat, you should not take oil. There is no restriction taking nuts and seeds. The restriction applies only to oils and unnatural form of fats. If you are thin and no belly fat, you can take oil without any problem, but not more than the recommended amount per day.

Ayurveda does not describe the amount. It depends on how much you involve in physical work. In the current era, you should take care of your daily oil recommendation. Check Dietary Guidelines to know the Recommended Amount for oil and fats.

The most of ayurvedic doctors use above verses for argument to advise adding oil in your diet and cook vegetables in oil. I strongly disagree. Ancient scenario and current scenario are vastly different.

In ancient times (when ayurveda was written), people were physically active the whole day. They were working hard and involving in strengthening physical work. If they consumed astringent, pungent, dryness producing foods without oil or fat, they would suffer from Vata Diseases. They would become weak and struggle for energy.

But nowadays this is not the case. You eat more sugars, salt, grains, legumes, animal food than you need. Due to less physical work, your body already stores a lot of fat, Kapha dosha and Ama Dosha. Microchannels in your body also develop blockage due to Ama and Kapha dosha.

Even if it appears you suffer from Vata Disease, it is because Ama Dosha and Kapha dosha block the passage of Vata. It is not due to dryness in microchannels. It is not pure vata disease. Your diseases are a mix of three doshas. It applies to more than 75% of cases, according to my experience. So, what you need – a variety of food.

For example, paralysis caused by stroke does not occur due to dryness or aggravation of Vata in the body. Vata dosha comes during the process and after the stroke. You eat a lot of fat void of vitamins, minerals, phytochemicals and antioxidants. The stroke occurs due to fatness and your bad eating habits. It results in the accumulation of Ama dosha and an increase of Kapha dosha in the body. When you accumulate fats in your blood vessels, it hinders natural functions. Hindrance starts causing inflammation and blocks the blood vessels. It is a form of Kapha and Ama dosha. So, this blockage hinders the free movement of Vata (causing vata disease), which ultimately results in stroke, damages brain cells and ultimately causes paralysis. Then vata disorder starts, which is hard to cure or incurable.

So, you need such food, which reduces fat in your body, removes Ama dosha and clears the blockages. Vegetables without adding oils do this job. Alternatively, you need to be physically active the whole day.

If you involve in strengthening physical activities, you may consume oil as recommended in dietary guidelines.

Each type of vegetables has different effects on three dosha. Some increase vata, some pitta and some kapha. The key recommendation is to include a variety of vegetables in your daily diet without concerning about dosha. A variety of vegetables will nullify each other effects on the dosha and maintains their balance while providing a complete nourishment.

Dr. Jagdev Singh

https://www.ayurtimes.com/vegetable-guide/