Any vegetable or 100% vegetable juice counts as a member of the vegetable group. They can be raw, cooked, fresh, frozen or canned.
A diet rich in vegetables may help lower blood pressure and reduce the risk of developing several cancers. Some vegetables are naturally high in several nutrients such as fiber and potassium and naturally low in calories and sodium.
Daily recommendations change based on age, gender and activity level, but an adult woman should eat 2.5 cups of vegetables each day and an adult man should eat 3 cups each day.