VEGETABLES
HEALTH BENEFITS
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ASPARAGUS
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BROCCOLI
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CARROTS
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CAULIFLOWER
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CUCUMBERS
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Low calorie vegetable that contains moderate levels of dietary fiber. Dietary fiber
helps control constipation conditions, decrease LDL (bad) cholesterol levels, and
regulate blood sugar levels.
Good source of antioxidants such as lutein, zea-xanthin, carotenes, and cryptoxanthins, which help remove harmful oxidant free radicals from the body.
Rich source of folates, an important co-factor for DNA synthesis inside the cell
Rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, B6 and
pantothenic acid, which are essential for optimum cellular enzymatic and
metabolic functions.
Contains a fair amount of vitamin C, A and E. Also a good source for vitamin K.
Good in minerals, especially copper and iron. Have small amounts of other
essential minerals, such as calcium, potassium, manganese and phosphorus.
Low calorie vegetable that is rich in dietary fiber, minerals, vitamins and antioxidants.
A storehouse of many phyto-nutrients, such as thiocyanates, indoles,
sulforaphane, isothiocyanates and flavonoids like beta-carotene, cryptoxanthin,
lutein, and zea-xanthin. These compounds help protect against prostat, colon,
urinary bladder, pancreatic and breast cancers.
Rich source of vitamin C, K, B-complex vitamins like niacin, pantothenic acid, B6
and riboflavin
Contains good amounts of vitamin A. Broccoli leaves are an excellent source of
carotenoids and vitamin A.
Fresh heads are an excellent source of folates.
Good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc
and phosphorus
Rich in anti-oxidants, vitamins and dietary fiber.
Exceptionally rich source of carotenes and vitamin A. Studies have found that
flavonoid compounds in carrots may offer protection from skin,lung and oral
cavity cancers.
Rich in poly-acetylene antioxidant, falcarinol. Research studies found that
falcarinol in carrots may help fight against cancers by destroying pre-cancerous
cells in the tumor.
Good in vitamin C, which helps the body maintain healthy connective tissue, teeth
and gums.
Rich in many B-complex vitamins such as folic acid,B6, thiamin, pantothenic acid
Compose healthy levels of minerals like copper, calcium, potassium (helps control
heart rate and blood pressure by countering sodium effects), manganese and
phosphorus.
Low in calories, fat and cholesterol. Contains dietary fiber.
Contains several anti-cancer phyto-chemicals like sulforaphane and plant
sterols such as indole-3-carbinol. These compounds have proven benefits
against prostate, breast, cervical, colon and ovarian cancers.
Excellent source of vitamin C, an antioxidant that helps fight against
harmful free radicals, boosts immunity and prevents infections and
cancers.
Contains good amounts of many vital B-complex groups of vitamins, such
as folates, pantothenic acid(B5), B6, thiamin, niacin and vitamin K
Good source of minerals such as manganese, copper, iron, calcium and
potassium.
Low in calories and contains no saturated fats or cholesterol. Good source
of dietary fiber that helps reduce constipation and offers some protection
against colon cancers
Good source of potassium, which is a heart friendly electrolyte that helps
reduce blood pressure and heart rates by countering sodium effects
Contains unique anti-oxidants such as beta-carotene, a-carotene, vitamin C
& A, zea-xanthin and lutein
Have mild diuretic property, which helps in checking weight gain and high
blood pressure
Have a high amount of vitamin K, which has been found to have a potential
role in bone strength by promoting osteotrophic (bone mass building)
activity.
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EGGPLANTS
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KALE
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ONIONS
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PEAS
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Low in calories and fats but rich in soluble fiber content.
Research studies suggest that eggplant is effective to control high
cholesterol.
The peel or skin (deep blue/purple varieties) has significant amounts of
phenolic flavonoid phyto-chemicals called anthocyanins. These have
potential health effects against cancer, aging, inflammation, and
neurological diseases.
Contain good amounts of many essential B-complex groups of vitamins
such as B5,B6, thiamin(B1) and niacin(B3).
Good source of minerals like manganese, copper, iron and potassium.
Nutrients in kale offer protection from vitamin A deficiency, osteoporosis,
iron-deficiency anemia, and believed to protect from cardiovascular
diseases and colon and prostate cancers.
Low fat, no cholesterol, contains health benefiting anti-oxidant rich leaves.
Contains health-promoting phytochemicals, sulforaphane and indole-3carbinol to protect against prostate and colon cancers.
Very rich source of B-carotene, lutein and zea-xanthin , all of which have
strong anti-oxidant and anti-cancer activities. Beta-carotene is converted
to vitamin-A in the body.
Zea-xanthin, an important dietary carotenoid, is selectively absorbed into
the retinal macula lutea in the eyes where it is thought to provide
antioxidant and protective light-filtering functions. It helps prevent retinal
detachment and offers protection against age related macular
degeneration (ARMD) in elderly.
Rich in vitamin-A, an excellent source of vitamin-K, high in vitamin-C and
good in many B-complex groups of vitamins (niacin, B6, thiamin,
pantothenic acid, etc)
Rich source of mineral like copper, calcium, sodium, potassium, iron,
manganese and phosphorus.
Low in calories and fats; rich in soluble dietary fiber
Phyto-chemical compounds allium and Allyl disulphide in the onions
convert into allicin by enzymatic reaction when its modified leaves are
distorted (crushing, cutting, etc.)
Studies show that allicin reduces cholesterol production as well as
decreases blood vessel stiffness by facilitating nitric oxide (NO), and brings
a reduction in total blood pressure.
Allicin blocks platelet-clot formation and has fibrinolytic action in the blood
vessels. It helps decrease the overall risk of coronary heart disease (CAD),
peripheral vascular diseases (PVD) and stroke.
Rich source of chromium, a trace mineral that helps tissue cells respond
appropriately to insulin levels in the blood, helping facilitate insulin action
and control sugar levels in diabetes.
Good source of antioxidant flavonoid quercetin, which is found to have
anti-carcinogenic, anti-inflammatory, and anti-diabetic functions.
Good in antioxidant vitamin, vitamin-C, mineral manganese and B-complex
group of vitamins like pantothenic acid, B6, folates and thiamin.
One of the most nutritious vegetables, rich in health benefiting phytonutrients, minerals, vitamins and anti-oxidants.
Low in calories, and a good source of protein, vitamins, and soluble and
insoluble fiber.
Excellent source of folic acid, and very good in vitamin-C
Peas contain phytosterols, especially B-sitosterol (plant sterols), which
help lower cholesterol levels.
Good in vitamin-K and carry adequate amounts of anti-oxidants flavonoids
such as carotenes, lutein and zea-xanthin, as well as vitamin-A.
Good in other essential B-complex vitamins such as pantothentic acid,
niacin, thiamin and pyridoxine.
Rich source of minerals such as calcium, iron, copper, zinc and manganese.
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POTATOES
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SWEET POTATOES
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TOMATOES
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YAMS
One of the finest sources of starch, vitamins, minerals and dietary fiber.
Contain very little fat and no cholesterol
Very good natural source of both soluble and insoluble fiber. The fiber
increases the bulk of stool, which helps prevent constipation, decrease
absorption of cholesterol, which lowers LDL (bad cholesterol).
The rich fiber content helps protect from colon polyps and cancer.
The fiber aids in slow digestion starch and absorption of simple sugars in
the gut, which helps in keeping blood sugar levels in normal range.
A reliable source of carbohydrates, even in diabetics.
One of the riches sources of B-complex group of vitamins such as B6,
thiamin, niacin, pantothenic acid and folates.
Good source of vitamin-C and contains adequate amounts of essential
minerals like iron, manganese, magnesium, phosphorus, copper and
potassium.
Red and russet potatoes contain a good amount of vitamin-A, and
antioxidant flavonoids like carotenes and zea-xanthins.
One of the high calorie starch foods, but contains no saturated fats or
cholesterol and is a rich source of dietary fiber, anti-oxidants, vitamins and
minerals.
Calorie content comes from starch, a complex carbohydrate and contains
Amylose, which raises the blood sugar levels rather slowly compared to
simple fruit sugars (fructose, glucose, etc.), and is a recommended healthy
food item.
Excellent source of flavonoid phenolic compounds such as beta-carotene
and vitamin-A, which are powerful natural antioxidants.
Packed with many essential vitamins such as B5, B6, thiamin (B1), niacin
and riboflavin. These vitamins function as co-factors for various enzymes
during metabolism.
Provide a good amount of vital minerals such as iron, calcium, magnesium,
manganese and potassium that are very essential for enzyme, protein and
carbohydrate metabolism.
Low calorie vegetable that is very low in fat with no cholesterol.
Excellent source of antioxidants, dietary fiber, minerals and vitamins.
Antioxidants found in tomatoes are found to be protective against cancers,
including colon, prostate, breast, endometrial, lung and pancreatic tumors.
Contains Lycopene, a flavonoid antioxidant that may help protect cells and
other structures in the body from harmful oxygen-free radicals. May also
protect the skin from UV rays, offering defense against skin cancer.
Contains Zea-xanthin, which helps protect eyes from “age related macular
related macular disease (ARMD) in the elderly by filtering harmful UV rays.
Contains good levels of vitamin A, and A and B-carotenes, xanthins and
lutein.
Good source of vitamin-C and very rich in potassium, which helps control
heart rate and blood pressure caused by sodium.
Carries average levels of vital B-complex vitamins such as folates, thiamin,
niacin and riboflavin, as well as essential minerals like iron, calium,
manganese and other trace elements.
Good source of energy due to composition of complex carbohydrates and
soluble dietary fiber.
Dietary fiber helps reduce constipation and decrease LDL (bad cholesterol).
Excellent source of B-complex vitamins such as B6, thiamin (B1), riboflavin,
folates, pantothenic acid and niacin.
Contains good amount of vitamin-C
Contains small amounts of vitamin-A and beta-carotenes
Good source of minerals such as copper (required in red blood cell
production), calcium, potassium (helps control heart rate and blood
pressure by countering hypertensive effects of sodium), iron (required for
red blood cell formation), manganese and phosphorus.
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ZUCCHINI
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Low-calorie vegetable with no saturated fats or cholesterol. Its peel is a
good source of dietary fiber.
Has anti-oxidant value and is a common vegetable included in weight
reduction and cholesterol control programs.
Rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and
zea-xanthin.
Have moderate amounts of folates, which are important in cell division
and DNS synthesis.
Very good source of potassium and vitamin-C.
Rich in vitamin-A
Contains moderate levels of B-complex vitamins like thiamin, pyridoxine
and riboflavin, as well as minerals like iron, manganese, phosphorus and
zinc.