VEGETABLES

 

 

 

 

BENEFITS OF VEGETABLES

 

 

Artichoke

 

 

 

 

 

 

 

 

 

• low in calories and fat
• rich source of fiber
• cynarine, sesquiterpene-lactones
• excellent source of folic acid
• vitamin-C
• Good sources of vitamin K
• Good source of silymarin, caffeic acid, ferulic acid
• Rich in niacin, vitamin B-6 , thiamin, pantothenic acid
• carotene-beta, lutein, zeaxanthin.

 

Arugula

 

 

 

 

 

 

 

 

 

• very low calories
• high in anti-oxidants, vitamins, minerals
• rich sources of indoles, thiocyanates, sulforaphane
• di-indolyl-methane (DIM)
• rich in folates
• Excellent source of vitamin A
• Excellent source thiamin, riboflavin, niacin, vitamin B-6
• vitamin C
• Great sources of vitamin-K
• copper and iron

 

Asparagus

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• very low calorie
• fiber
• good source of lutein, zeaxanthin, carotenes
• Rich source of folates
• Rich in thiamin, riboflavin, niacin, vitamin B-6
• vitamin-C, vitamin-A, vitamin-E
• Good source of vitamin K
• good in copper and iron

 

Bamboo shoots

 

 

 

 

 

 

 

 

 

• very low calorie
• non-soluble fiber
• rich in thiamin, riboflavin, niacin, vitamin B-6
• Good source of manganese and copper
• Excellent source of potassium

 

Basella (vine spinach)

 

 

 

 

 

 

 

 

 

• very low in calories and fats
• rich sources of ß-carotene, lutein, zea-xanthin
• rich sources of vitamin A
• high in vitamin C
• Excellent source of iron
• high in folate, vitamin-B6 , riboflavin
• good sources of potassium, manganese, calcium, magnesium

 

Beets

 

 

 

 

 

 

 

 

 

• very low in calories
• rich source of glycine betaine
• excellent source of folates
• vitamin-C
• excellent source of carotenoids, vitamin A
• rich source of vitamin B-3, vitamin B-5, vitamin B-6, manganese, copper, magnesium

 

Bell pepper

 

 

 

 

 

 

 

 

 

• low in calories and fats
• rich source of vitamin-C
• high in vitamin-A
• copper, zinc, potassium, manganese, magnesium,selenium

 

Bitter gourd

 

 

 

 

 

 

 

 

 

• very low in calories
• rich sources of fiber, minerals, vitamins,anti-oxidants
• Contains phyto-nutrient, polypeptide-P
• excellent source of folates
• excellent source of vitamin-C
• Excellent source of ß-carotene, a-carotene, lutein, zeaxanthin
• stimulates digestion
• Moderate source of niacin, pantothenic acid, pyridoxine, zinc, potassium, manganese
• research shows in may be effective in treating HIV infection

 

Bok choy

 

 

 

 

 

 

 

 

 

• very low calorie
• contains thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane
• excellent source of vitamin-C
• high in vitamin A, carotenes
• good source of vitamin K
• vital source of vitamin B6, riboflavin, vitamin B5, pyridoxine, vitamin B-1
• Moderate source of calcium, phosphorous, potassium, manganese, iron

 

Bottle gourd

 

 

 

 

 

 

 

 

 

• very low in calorie
• small quantities of folates
• moderate source of vitamin-C
• Calabash facilitates digestion
• thiamin, niacin, pantothenic acid, pyridoxine, zinc, potassium, manganese

 

Broccoli

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• very low calorie
• Fresh is high in thiocyanates, indoles, sulforaphane, isothiocyanates
• rich source of vitamin-C
• vitamin-A
• excellent source of carotenoids
• excellent source of folates
• Rich source of vitamin-K, vitamin B-3, vitamin B6, riboflavin

 

Broccoli Rabe

 

 

 

 

 

 

 

 

 

 

 

• very high in many phyto-nutrients
• very low calorie
• rich source of flavonoids, indoles, sulforaphane, lutein, zeaxanthin
• high in vitamin-C
• excellent sources of vitamin-A
• excellent source of pyridoxine, thiamin, riboflavin, iron, magnesium, potassium, zinc, selenium

 

Brussel sprouts

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• low in calories, zero cholesterol
• high in anti-oxidants
• Di-indolyl-methane (DIM)- anti-bacterial and anti-viral agent
• Excellent sources of vitamin C
• Zeaxanthin
• Good source of vitamin-A
• Excellent sources for vitamin-K
• good in niacin, vitamin B-6 , thiamin, pantothenic acid
• high in iron

 

Butternut squash

 

 

 

 

 

 

 

 

 

 

 

 

• very low calories
• high in vitamin A
• contain ß-carotenes, kryptoxanthin-ß, lutein
• Rich in folates, riboflavin, niacin, vitamin B-6, thiamin
• iron, zinc, copper, calcium, potassium, phosphorus
• seeds are a good source of fiber and mono-unsaturated fatty acids /li>

 

Cabbage

 

• very low in fat and calories
• high in thiocyanates, lutein, zeaxanthin, sulforaphane
• excellent source of vitamin C
• Rich in vitamin B-5, vitamin B-6, vitamin B-1
• Contains manganese, iron, magnesium, potassium
• Good source of vitamin K

 

Carrots

 

 

 

 

 

 

 

 

 

 

• rich in anti-oxidants, vitamins, fiber
• rich source of carotenes and vitamin-A
• Beta-carotene
• rich in antioxidant falcarinol
• vitamin C
• Good levels of calcium, potassium, manganese, copper,phosphorus

 

Cassava

 

 

 

 

 

 

 

 

• high in calories
• very low in fats
• Gluten-free
• good source of vitamin K
• folates, thiamin, pyridoxine, riboflavin
• very high in zinc, magnesium, copper, iron, manganese

 

Cauliflower

 

 

 

 

 

 

 

 

 

• very low in calories
• fiber
• anti-cancer phyto-chemicals like sulforaphane, sterols, indole-3-carbinol
• Di-indolyl-methane (DIM)
• excellent source of vitamin C
• folates, pantothenic acid, pyridoxine, thiamin, niacin, vitamin K
• Good source of copper, iron, calcium, potassium

 

Collard greens

 

 

 

 

 

 

 

 

 

• low in calories
• good in soluble and insoluble fiber
• rich sources of anti-cancer properties such as di-indolyl-methane (DIM)
• Di-indolyl-methane
• excellent source of folates
• rich in vitamin-C
• excellent source of vitamin-A
• high levels of vitamin-K
• niacin, pantothenic acid, pyridoxine
• calcium, copper, manganese, selenium, iron, zinc

 

Cucumber

 

 

 

 

 

 

 

 

 

 

• very low calorie
• Very good source of potassium
• ß-carotene and a-carotene, vitamin-C, vitamin-A, zeaxanthin, lutein
• mild diuretic property
• high amount of vitamin K

 

Edamame beans

 

 

 

 

 

 

 

 

• high in protein
• moderate vitamins, minerals, fibers, plant sterols
• excellent source of folates
• good sources of riboflavin, pyridoxine, thiamin , pantothenic acid, niacin
• vitamin-C
• high in iron, copper, manganese, zinc

 

Eggplant (aubergine)

 

 

 

 

 

 

 

 

 

 

 

 

• very low in calories and fats
• fiber
• anthocyanins
• pantothenic acid , pyridoxine , thiamin
• iron and potassium

 

Endive

 

 

 

 

 

 

 

 

 

 

 

 

• low calorie
• rich in Vitamin A and ß-carotene
• folic acid, vitamin B5, vitamin B6, vitamin B1, niacin
• copper, iron, potassium

 

Fava beans

 

 

 

 

 

 

 

 

 

• high in protein
• rich source of fiber
• rich in phyto-nutrients
• excellent source of folates
• vitamin-B6, thiamin, riboflavin
• high in iron, copper, manganese, calcium, magnesium

 

Fennel bulb

 

 

 

 

 

 

 

 

 

 

• flavonoid anti-oxidants, minerals, vitamins
• very low calorie, low fat zero cholesterol
• Anethole-anti-fungal,anti-bacterial properties
• pantothenic acid, pyridoxine, folic acid, niacin, riboflavin
• vitamin-C
• very good levels of potassium

 

Kale (borecole)

 

 

 

 

 

 

 

 

 

• low fat, no cholesterol
• contains health-promoting phytochemicals
• very rich source of ß-carotene, lutein, zeaxanthin
• Zeaxanthin
• Rich in vitamin A
• Excellent sources vitamin-K
• vitamin C
• niacin, vitamin B-6, thiamin, pantothenic acid
• Rich source of calcium, sodium, potassium, iron, manganese
• helps osteoporosis, anemia, cardiovascular diseases

 

Kohlrabi (Knol-khol)

 

 

 

 

 

 

 

 

 

• Low in calories, low fat, zero cholesterol
• rich source of vitamin-C
• contains health-promoting phytochemicals
• Contains niacin, vitamin B-6, thiamin
• copper, calcium, potassium, manganese, iron
• vitamin A and carotenes
• carotenes, vitamin-A, vitamin K, minerals

 

Leeks

 

 

 

 

 

 

 

 

• low in calories
• high in anti-oxidants diallyl disulfide, diallyl trisulfide , allyl propyl disulfide
• folic acid, niacin, riboflavin, thiamin
• good sources of vitamin-A, carotenes, xanthin, lutein, vitamin C, K, E
• iron, calcium, magnesium, manganese, zinc

 

Lettuce

 

 

 

 

 

 

 

 

 

 

 

 

• very low calorie
• excellent source of Vitamin A and beta carotenes
• Rich in vitamin K
• Vitamin C
• Zeaxanthin
• calcium, magnesium
• Rich in B-complex group of vitamins like thiamin, vitamin B-6, riboflavin

 

Lima beans

 

 

 

 

 

 

 

 

• High in proteins, antioxidants, vitamins, minerals, plant sterols
• high in fiber
• small amounts of isoflavones
• very rich sources of vitamin-B6, vitamin B-1, riboflavin, niacin
• excellent sources of iron, copper, manganese, calcium, magnesium

 

Lotus root

 

 

 

 

 

 

 

 

• moderate calories
• very good source of fiber
• excellent sources of vitamin C
• pyridoxine, folates, niacin, riboflavin, thiamin
• iron, zinc, magnesium, manganese, copper
• ratio of sodium to potassium 1:4

 

Moringa

 

 

 

 

 

 

 

 

• Good source of protein, minerals, vitamins
• excellent source of protein
• good source of oleic acid
• rich source of vitamin A
• vitamin-C
• high in folates, vitamin-B6, thiamin, riboflavin, niacin
• good source of iron, copper, manganese, zinc, selenium, magnesium

 

Mustard greens

 

 

 

 

 

 

 

 

 

• High in many phyto-nutrients
• very low in calories and fats
• high in fiber
• very good sources of vitamin K
• rich source of flavonoids, indoles, carotenes, lutein ,zeaxanthin
• folic acid, pyridoxine, thiamin, riboflavin
• Excellent source of vitamin-C
• Incredible sources of vitamin-A
• Excellent source of iron, magnesium, potassium, zinc, selenium
• helps prevent arthritis, osteoporosis, anemia, cardiovascular diseases

 

Okra

 

 

 

 

 

 

 

 

 

• very low calorie, no saturated fats or cholesterol
• Rich sources of fiber, minerals, vitamins
• rich sources of mucilage
• high in vitamin A, beta-carotene, lutein
• good source of folates
• excellent source of vitamin-C
• Rich in niacin, vitamin B-6, thiamin, pantothenic acid
• Good source of iron, calcium, manganese

 

Onions

 

 

 

 

 

 

 

 

 

• very low in calories and fats, rich in fiber
• allicin- reduces cholesterol production
• Rich source of chromium
• Good source of quercetin
• High in vitamin-C, manganese
• pantothenic acid, folates, thiamin

 

Parsnips

 

 

 

 

 

 

 

 

• High in simple sugars
• high in calories
• rich in phyto-nutrients, vitamins, fiber
• Excellent sources of soluble and insoluble fiber
• falcarinol, falcarindiol, panaxydiol
• good in vitamin-C
• rich in folic acid, vitamin B-6, thiamin, vitamin K, vitamin E
• Contains calcium, copper, potassium, manganese

 

Green peas

 

 

 

 

 

 

 

 

 

• rich in phyto-nutrients, minerals, vitamins, anti-oxidants
• low in calories, no cholesterol
• excellent source of folic acid
• ß-sitosterol
• Good in vitamin K
• high in carotenes, lutein, zeaxanthin
• helps protect from lung and oral cancers
• Good in pantothenic acid, niacin, thiamin, pyridoxine
• Rich source of iron, copper, zinc, manganese

 

Potato

 

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  • medium in calories, low fat, no cholesterol
  • good sources fiber
  • reliable source of carbohydrates
  • richest sources of vitamin B6, thiamin, niacin, folates
  • good source of vitamin-C
  • manganese, magnesium, phosphorous, copper, potassium
  • vitamin A, carotenes, zeaxanthins
  • quercetin- anti-cancer and cardio-protective properties

   

  Pumpkin

   

  

   

   

   

   

   

   

   

   

   

   

   

   

  

   

   

   

   

   

   

   

   

   

   

   

   

   

  

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

   

  

   

   

   

   

   

   

   

   

   

   

   

   

  • very low calorie, no saturated fats or cholesterol
  • Rich in fiber, anti-oxidants, minerals, vitamins
  • high in vitamin-A, vitamin-C, vitamin-E
  • highest levels of vitamin-A
  • Excellent source of ß carotenes, lutein, zeaxanthin
  • Zeaxanthin
  • Good source of niacin, vitamin B-6
  • Rich source of potassium and phosphorus
  • excellent source fiber and mono-unsaturated fatty acids

   

  Purslane

   

  

   

   

   

   

   

   

   

  • very low in calories
  • high in omega-3 fatty acids
  • Excellent source of Vitamin A
  • rich source of vitamin C, riboflavin, magnesium, calcium, potassium

   

  Radicchio

   

  

   

   

   

   

   

   

   

   

  • very low in calories
  • excellent source of zeaxanthin and lutein
  • folic acid, pantothenic aci, thiamin
  • excellent sources of vitamin K
  • copper, iron, zinc, potassium

   

  Radish

   

  

   

   

   

   

   

   

   

   

   

  • very low calorie
  • good source of vitamin C
  • folates, vitamin B-6, thiamin, copper
  • contain many indoles (detoxifying agents), zeaxanthin, lutein, beta carotene

   

  Rhubarb

   

  

   

   

   

   

   

   

   

   

   

  • low in calorie
  • high in fiber, anti-oxidants, minerals, vitamins
  • rich in folates, riboflavin, niacin, thiamin
  • vitamin-A, ß-carotene, lutein
  • high in vitamin-K
  • copper, calcium, potassium, phosphorus

   

  salsify (vegetable oyster plant)

  

   

   

   

   

   

   

   

   

  • low calories
  • Excellent sources fiber
  • falcarinol, panaxydiol, methyl-falcarindiol
  • good in vitamin-C
  • Rich in folates, vitamin B-6
  • copper, potassium, manganese, iron, phosphorus

   

  Shallots

   

  

   

   

   

   

   

   

   

   

  • high in anti-oxidants, minerals, vitamins
  • Rich source of anti-oxidants quercetin, kemferfol
  • allicin- reduces cholesterol production
  • vitamin A, folates, thiamin, vitamin C, Pyridoxine
  • calcium, copper, potassium, phosphorus

   

  Sugar snap peas

   

  

   

   

   

   

   

   

   

   

  • low calories
  • Contain high fiber
  • high in vitamin C
  • excellent source of folic acid
  • rich in ß-sitosterol
  • high in vitamin K
  • carotenes, lutein, zeaxanthin
  • pantothenic acid, niacin, thiamin
  • Rich source of copper, zinc, selenium, manganese

   

  Spinach

   

  

   

   

   

   

   

   

   

   

   

  • Very low in calories and fats
  • high in fiber
  • high in iron
  • rich source of vitamin A, vitamin C, lutein, zeaxanthin, beta-carotene
  • Vitamin A
  • excellent source of vitamin K
  • high in vitamin-B6, thiamin ,riboflavin, folates
  • potassium, manganese, copper, zinc
  • Good source of omega-3 fatty acids
  • helps prevent osteoporosis, anemia

   

  Sweet corn

   

  

   

   

   

   

   

   

   

  • high in calories
  • gluten-free
  • high in fiber, vitamins, antioxidants, minerals
  • high levels of ß-carotenes, lutein, xanthine, kryptoxanthin, vitamin A
  • good source of phenolic flavonoid antioxidant and ferulic acid
  • good levels of thiamin, niacin, folates, riboflavin
  • magnesium, copper, iron, manganese

   

  Sweet potato

   

  

   

   

   

   

   

   

   

   

  • high calorie
  • no saturated fats or cholesterol and rich in fiber, anti-oxidants, vitamins, minerals
  • complex carbohydrate
  • excellent source of beta-carotene and vitamin-A
  • high in vitamin B5, vitamin B6, vitamin B1, niacin
  • good source of iron, calcium, magnesium, potassium

   

  Swiss chard

   

  

   

   

   

   

   

   

   

  

   

   

   

   

   

   

   

  • very low in calories
  • excellent source of vitamin-C
  • Excellent sources for vitamin-K
  • Rich source of omega-3 fatty acids, vitamin-A, ß-carotene
  • Rich in folates, niacin, vitamin B-6, thiamin
  • Rich source of copper, sodium, potassium, iron, manganese
  • helps prevent osteoporosis, anemia, cardiovascular diseases

   

  Tomato

   

  

   

   

   

   

   

   

   

   

   

   

  • low-calorie, low in fat, zero cholesterol
  • excellent source of antioxidants, fiber, minerals, vitamins
  • helps to prevent cancers, pancreatic tumors
  • Lycopene
  • Zeaxanthin helps protect eyes
  • high in vitamin A, ß-carotenes, xanthine, lutein
  • rich in flavonoids
  • Good source of vitamin-C
  • very rich in potassium
  • folates, thiamin, niacin, riboflavin, iron, calcium, manganese

   

  Turnips

   

  

   

   

   

   

   

   

   

   

  • very low calorie and high in fiber
  • high in vitamin A, vitamin C, carotenoid, xanthine, lutein, vitamin K
  • very good source of folates, riboflavin, thiamin, copper, iron, potassium

   

  Watercress

   

  

   

   

   

   

   

   

   

   

   

  • very low-calorie and low fat
  • most nutrient dense
  • gluconasturtiin
  • high in vitamin C
  • Excellent source for vitamin-K
  • Excellent source of vitamin-A, ß carotene, lutein, zeaxanthin
  • Rich in riboflavin, niacin, vitamin B-6, thiamin, pantothenic acid
  • Rich source of calcium, copper, potassium, magnesium, phosphorus

   

  Winged beans

   

  

   

   

   

   

   

   

   

   

  • very low calorie
  • good source of folates
  • high in vitamin C
  • iron, copper, manganese, calcium, phosphorus
  • Thiamin, pyridoxine, niacin, riboflavin
  • excellent source of fiber, vitamin A
  • Rich sources of starch and protein

   

  Yams

   

  

   

   

   

   

   

   

   

   

  • good source of energy, complex carbohydrates, fiber
  • excellent source of thiamin , riboflavin, folates, pantothenic acid, niacin
  • high in vitamin-C
  • vitamin-A, Carotenes
  • good sources of copper, potassium, iron, phosphorus

   

  Zucchini (courgette) 

   

  

   

   

   

   

   

   

   

   

   

  • very low calorie, no saturated fats or cholesterol
  • rich in carotenes, lutein, zeaxanthin
  • folates
  • Very good source of potassium
  • rich in vitamin A
  • good source of vitamin-C
  • thiamin, pyridoxine, riboflavin, iron, manganese, zinc

   

   

   
  

  ADDITIONAL INFORMATION