Vegetables find their way to the center of the plate in the Mediterranean lifestyle. The vibrant colors, rich textures, and interesting flavors add to the intensity of this cuisine. Many have argued that the vegetable group should have its place at the bottom of the pyramid, being the food group that should be consumed in the greatest quantity.

The vegetable group is made up primarily of starch, fiber, vitamins, minerals, phytochemicals, and a very small amount of protein. (For an overview of the functions of these compounds read the previous section.) The differences in nutrient content between the two groups lie in the calorie count, the water content, the type of fiber, the type of vitamins, and the type of phytochemicals in the vegetables versus the other groups.

The vegetable group is overall very low in calories and high in water content. For example, 1 serving of a ½ cup of a raw vegetable has only 25 calories as compared to 1 slice of bread, which can have as much as 150 calories. In this group serving sizes are not as important. As long as there is not a lot of added fat, vegetables are generally extremely low in calories. Many vegetables are high in water content, which means they often make one feel full after eating them.

The Fiber in Vegetables

The vegetable group contains both soluble and insoluble fiber. The greater amount of vegetables contain insoluble fiber. This type of fiber aids in increasing motility through the intestines. The fiber also adds to the feeling of fullness after one eats vegetables.

Vitamins, Minerals, and Phytochemicals

Vegetables contain many vitamins such as riboflavin (B2), pyridoxine (B6), folate, beta carotene, vitamin C, and vitamin K. Beta carotene and vitamins A, C, and E are antioxidants. Antioxidants are substances in food that protect body cells from oxidation, which leads to cell damage. This cell damage can ultimately lead to health problems such as high blood pressure, heart disease, diabetes, cataracts, and certain types of cancer. One of the reasons that the food portion of the Mediterranean diet is thought to be so beneficial is due to the high intake of antioxidants that is a result of the high vegetable intake.

Good Sources of Vitamins

The minerals that are found in vegetables are iron, magnesium, calcium, phosphorus, and potassium. These minerals are important in many of our bodily functions, including good bone health and fluid balance.

Allyl sulfides, thiols, lycopene, carotenoids, and flavonoids are the phytochemicals that are thought to be health protectors, which are found in the vegetable group.

It is also important to note that it is not only what is in a vegetable that is healthful, it's what is not in a vegetable that is also beneficial. The vegetable group lacks fat, cholesterol, and large amounts of sodium.