Nutrition Benefits of Vegetables and Health Concern
Health and Nutrition Benefits of Vegetables:
Vegetables constitutes vitamins, antioxidants and minerals. They are sources of calcium, magnesium,potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, vitamin K etc.
Bitter gourd (melon):
It contains phyto-nutrient which lowers blood sugar levels. It is having Charantin which raises glucose uptake and glycogen synthesis in the cells of liver & muscles. Help in controlling the blood sugar level particularly in treating type-2 diabetes. Good source of folates which helps to reduce the neural tube defects in the newborns if consumed by pregnant women at time of early pregnancy. It is rich in dietary fiber, minerals, vitamins & anti-oxidants. It is source of vitamin-C, vitamin A, vitamin B-3, vitamin B-5, vitamin B-6 & minerals such as iron, zinc, potassium, manganese and magnesium & flavonoids. Boost digestion process.
Spinach:
It is good source of omega-3 fatty acids. Strengthens bones & cures iron-deficiency anemia. It contains vitamin K, vital anti-oxidant vitamins C/A, B-complex vitamins like vitamin-B6, vitamin-B1. It is having minerals like iron, potassium, manganese, magnesium, copper and zinc. Provides soluble dietary fiber. Helpfull in cholesterol balance and red blood cell production.
Lady Finger:
It is major source of dietary fiber, minerals, and vitamins. It contains mucilage substance that help in digestion and cure constipation. A good source of minerals like iron, calcium, manganese and magnesium.. It is having vitamin A, vitamin-C, Vitamin K, B-complex group of vitamins and flavonoid anti-oxidants.
Tomato:It is having ample source of flavonoid antioxidants (Lycopene, Zea-xanthin), dietary fiber, minerals, and vitamins (vitamin A, vitamin-C). It is having low calorie/fat contents and have negligible cholesterol levels. It is rich source of potassium. It is having essential minerals like iron, calcium, manganese etc.
Onion:
It is rich in soluble dietary fiber. It is rich source of chromium which helps in maintaining the insulin levels in the blood. Phyto-chemical compounds present in onions helps in balancing the blood sugar & cholesterol level. It is good source of antioxidant, flavonoid, antioxidant vitamin, vitamin-C, B-complex group of vitamins and mineral manganese.
Potato:
It is richest sources of dietary soluble & insoluble fiber, starch, vitamins, minerals and very little fat and almost no cholesterol. Dietary fiber helps prevent constipation. It contain sufficient amount of minerals like Iron, manganese, magnesium, phosphorous, copper and potassium. Great source of carbohydrates, B-complex group of vitamins. vitamin-C, vitamin A, and antioxidant flavonoids.
Cauliflower:
It is a source of vitamin C & vital B-complex groups of vitamins. It contains Dietary fiber & Phyto-chemicals. It is an also good source of minerals like manganese, copper, iron, calcium, potassium & Manganese.
Pumpkin:
It is having poly-phenolic flavonoid compounds, minerals, vitamins, anti-oxidants & dietary fiber. It is preferred in controlling cholesterol and weight balance methods. It contains anti-oxidant vitamins like vitamin-A, vitamin-C and vitamin-E. Seeds found in Pumpkin are great source of dietary fiber, mono-unsaturated fatty acids protein, minerals and vitamins. It is a good mineral source like copper, calcium, potassium and phosphorus.
Peas:
It is rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. It is a good source of anti-oxidants flavonoids, folic acid, vitamin K, Vitamin A, proteins, and soluble/insoluble It provides B-complex vitamins like Folates which if consumes in sufficient proportion in foods by would be mothers helps preventing neural tube defects in the babies. It is a good source of water-soluble anti-oxidant Vitamin C. It is rich source of minerals such as calcium, iron, copper, zinc, and manganese. It is rich in plant sterols which help control cholesterol in the body.
Carrots:
It is having no saturated fats or cholesterol. Its peel is having dietary fiber that helps reduce
constipation. A good source of potassium which counter effect of sodium & thus controls blood pressure and normal heart functioning. It protects ill effect of oxygen-derived free radicals with the help of anti-oxidants like β-carotene, α-carotene, vitamin-C & vitamin-A. It contains Vitamin K which is good for bone strength.
Green beans:
It is good source of dietary fiber which helps to reduce constipation & blood cholesterol levels. Excellent source of vitamin A & flavonoid poly phenolic antioxidants. Good source of folate which when consumes while preconception and pregnancy, prevents neural-tube defects may occur in newborn babies. Having minerals essential for metabolism like iron, calcium, magnesium, manganese, and potassium. It is having anti-oxidants like vitamin-B6, vitamin B1 & vitamin C.
Parsnips:
It is having phyto-nutrients, vitamins, minerals, and fiber. It contains sufficient dietary fiber that helps to reduce blood cholesterol level, obesity and constipation. It is a good source of poly-acetylene anti-oxidants & vitamin C. It contains minerals like iron, calcium, copper, potassium, manganese and phosphorus. It is having B-complex groups of vitamins like folic acid, vitamin B-6 and also vitamin K / E.
Radish:
It is good source of dietary fiber, anti-oxidants, minerals & vitamins.It contains sulforaphane as an anti-oxidant compound which has a tendency to inhibit cancer-cell growth. A good source of water soluble anti-oxidant, Vitamin C which develops immunity. It contains flavonoid antioxidants, folates, vitamin B-6, riboflavin, and minerals like iron, magnesium, copper and calcium.
Sweet potato:
It is high in calorie due to presence of a complex carbohydrate i.e. starch. It is having amylose which raises blood sugar levels slowly in comparison to fruit sugars like fructose & glucose. so helpful as food supplement in diabetes. Good source of flavonoid phenolic compounds such as beta-carotene and vitamin-A. Its leaves contain iron, vitamin C, folates, vitamin K, and potassium. It is having vitamins like B-5, B-6, and B-1 and riboflavin. These vitamins work as co-factors for enzymes during metabolism. Having minerals like iron, calcium, magnesium, manganese, and potassium.
Pumpkin:
It is having poly-phenolic flavonoid compounds, minerals, vitamins, anti-oxidants & dietary fiber. It is preferred in controlling cholesterol and weight balance methods. It contains anti-oxidant vitamins like vitamin-A, vitamin-C and vitamin-E. Seeds found in Pumpkin are great source of dietary fiber, mono-unsaturated fatty acids protein, minerals and vitamins. It is a good mineral source like copper, calcium, potassium and phosphorus.
It is rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. It is a good source of anti-oxidants flavonoids, folic acid, vitamin K, Vitamin A, proteins, and soluble/insoluble It provides B-complex vitamins like Folates which if consumes in sufficient proportion in foods by would be mothers helps preventing neural tube defects in the babies. It is a good source of water-soluble anti-oxidant Vitamin C. It is rich source of minerals such as calcium, iron, copper, zinc, and manganese. It is rich in plant sterols which help control cholesterol in the body.
Carrots:
It is having flavonoid compounds, anti-oxidants, vitamins and dietary fiber. It is rich in vitamin-A. It contains water soluble anti-oxidant vitamin C. B-complex groups of vitamins such as folic acid, vitamin B-6 etc. It is having minerals like copper, calcium, potassium, manganese and phosphorus.
Cabbage:
Cabbage:
It is rich in antioxidant, vitamin C, phyto-chemicals. Having good source of vitamin B-5, vitamin B-6 and vitamin B-1. Having minerals like potassium, manganese, iron, and magnesium. It is a good source of vitamin K.
Cucumber:
Cucumber:
It is having no saturated fats or cholesterol. Its peel is having dietary fiber that helps reduce constipation. A good source of potassium which counter effect of sodium & thus controls blood pressure and normal heart functioning. It protects ill effect of oxygen-derived free radicals with the help of anti-oxidants like β-carotene, α-carotene, vitamin-C & vitamin-A. It contains Vitamin K which is good for bone strength.
Green beans:
It is good source of dietary fiber which helps to reduce constipation & blood cholesterol levels. Excellent source of vitamin A & flavonoid poly phenolic antioxidants. Good source of folate which when consumes while preconception and pregnancy, prevents neural-tube defects may occur in newborn babies. Having minerals essential for metabolism like iron, calcium, magnesium, manganese, and potassium. It is having anti-oxidants like vitamin-B6, vitamin B1 & vitamin C.
Parsnips:
It is having phyto-nutrients, vitamins, minerals, and fiber. It contains sufficient dietary fiber that helps to reduce blood cholesterol level, obesity and constipation. It is a good source of poly-acetylene anti-oxidants & vitamin C. It contains minerals like iron, calcium, copper, potassium, manganese and phosphorus. It is having B-complex groups of vitamins like folic acid, vitamin B-6 and also vitamin K / E.
Radish:
It is good source of dietary fiber, anti-oxidants, minerals & vitamins.It contains sulforaphane as an anti-oxidant compound which has a tendency to inhibit cancer-cell growth. A good source of water soluble anti-oxidant, Vitamin C which develops immunity. It contains flavonoid antioxidants, folates, vitamin B-6, riboflavin, and minerals like iron, magnesium, copper and calcium.
Sweet potato:
It is high in calorie due to presence of a complex carbohydrate i.e. starch. It is having amylose which raises blood sugar levels slowly in comparison to fruit sugars like fructose & glucose. so helpful as food supplement in diabetes. Good source of flavonoid phenolic compounds such as beta-carotene and vitamin-A. Its leaves contain iron, vitamin C, folates, vitamin K, and potassium. It is having vitamins like B-5, B-6, and B-1 and riboflavin. These vitamins work as co-factors for enzymes during metabolism. Having minerals like iron, calcium, magnesium, manganese, and potassium.
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