Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
Nashville, Ark. – Think about what you ate yesterday. How many times did you eat vegetables? Think about what you have eaten today. Have you had any vegetables? Remember when your mother told you, “Eat your vegetables”? She knew the importance of eating vegetables every day. This advice has not changed. Vegetables are loaded with key nutrients such as Vitamin A, Vitamin C, potassium, iron, folate and dietary fiber.
About one third of the Vitamin A in our diets come from fruits and vegetables. Carrots, kale, collards, leaf lettuce, mustard greens, romaine lettuce, spinach, sweet potato and winter squash are high in Vitamin A. You may notice all these vegetables are dark green or deep orange in color and most are at their peak in Fall. Vitamin A is important to help your eyes see normally in the dark, protect you from infections and work as antioxidants to help reduce your risk for certain cancers.
Vegetables which are high in Vitamin C include: broccoli, Brussel sprouts, cabbage, cauliflower, chili peppers, collards, mustard greens, potato with skin, spinach, bell peppers and tomatoes. Vitamin C helps form and repair red blood cells, bones and other tissue. It also helps keep our gums healthy and heal cuts and wounds.
Most vegetables are high in fiber, or they are a good source of fiber. To increase health benefits, we need to consume 20 to 35 grams of fiber daily. Most people fall short of the recommended amount. Eating more vegetables is a wonderful way to increase fiber in your diet. When increasing fiber in the diet, do it slowly and drink plenty of water to help avoid digestion problems.
As mentioned, Fall is a great time to purchase fresh vegetables. Many are at their peak. Just look at the vegetable section of your favorite grocery store or farmers market to see all the colors available.
When you buy fresh vegetables, you will need to store them properly. Most can be stored for 3 to 5 days in the refrigerator. Carrots, turnips and rutabagas will keep for up to a month in the refrigerator.
Some vegetables are better stored elsewhere. Potatoes, winter squash and onions are best stored in a cool, dry place and can be stored for 1 to 2 months. Do not store them in the refrigerator.
There are several ways to add more vegetables to your diet. They can be baked, grilled, steamed, sauteed and more. For flavor, texture and nutrients, blend in shredded zucchini, or carrots in baked goods. Go beyond the basic vegetables of lettuce, tomato and onion when making a sandwich. Try adding peppers, cucumbers and spinach. Not only do you add color and texture, but you are also adding essential nutrients your body needs.
Fresh vegetables make great snacks. Most are low in calories, fat and sodium. Stock your refrigerator with raw vegetables, which are cleaned and ready to eat. Keep them handy by putting them on the top shelf of the refrigerator so you will see them.
The University of Arkansas System Division of Agriculture has several fact sheets regarding vegetables and the importance of including them in your diet. Not only do they mention nutrition information, but they also include a few recipes. If you would like a copy of these fact sheets or more information on how to eat healthy, contact the Howard County Cooperative Extension Service located on the second floor of the courthouse. You can also call our office at 870-845-7517 or email me at jince@uada.edu. Check out our website www.uada.edu!
Recipe of the Week
Here is a great, tasty way to add more vegetables to your diet. Use the grill for a great addition to any meal.
Garden Bruschetta
1 medium zucchini, cut into ¼- inch thick diagonal slices
1 large shallot or small red onion, thinly sliced
1 teaspoon olive oil
¼ teaspoon black pepper
2 slices whole wheat bread (preferable artisan bread)
1 clove garlic, crushed
2 small plum tomatoes, thinly sliced
¼ teaspoon dried oregano, divided
½ to 1 Tablespoon chopped fresh basil (optional)
3 jumbo pimiento-stuffed olives, thinly sliced
3 Tablespoons shredded Parmesan cheese, divided
Nutrition information per serving: Calories 168, Total Fat 7g; Saturated Fat 2g, Cholesterol 7mg, Sodium 328mg, Carbohydrate 20g, Fiber 5g, Protein 9g
By Jean Ince County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff ChairU of A Division of AgricultureCooperative Extension Service421 N. Main St, Nashville AR 71852 (870) 845-7517 jince@uada.edu
Related Links
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.