List Of Vegetables

Top Veggiess 10 To 01 For Health Benefits

---

---

10. Red cabbage

---

Red cabbage is a variety of cabbage with dark purple leaves. It has crunchy leaves similar to cabbage with peppery and earthy flavor. It is particularly rich in Vitamin C and A. Red cabbage also contains a moderate amount of Vitamin B6, potassium, magnesium, calcium and iron. Red cabbage has a higher amount of antioxidants when compared to green cabbage to fight inflammation and reduce discomfort. It promotes healthy bones and heart health. The folate present in red cabbage helps to produce red blood cells. It may protect against certain cancer and some chronic disease.
Red cabbage is incredibly versatile to add in your diet.

Principle	Nutrient Value	Percentage of RDA
Energy	25 kcal	1%
Carbohydrates	5.8 g	4%
Protein	1.3 g	2%
Total Fat	0.1 g	0.50%
Cholesterol	0 mg	0%
Dietary Fiber	2.50 mg	6%
Vitamins
Folates	53 µg	13%
Niacin	0.234 mg	1.50%
Pantothenic acid	0.212 mg	4%
Pyridoxine	0.124 mg	10%
Riboflavin	0.040 mg	3%
Thiamin	0.061 mg	5%
Vitamin A	98 IU	3%
Vitamin C	36.6 mg	61%
Vitamin K	76 µg	63%
Electrolytes
Sodium	18 mg	1%
Potassium	170 mg	3.50%
Minerals
Calcium	40 mg	4%
Iron	0.47 mg	6%
Magnesium	12 mg	3%
Manganese	0.160 mg	7%
Phosphorus	26 mg	3.50%
Zinc	0.18 mg	1.50%
Phyto-nutrients
Carotene-α	33 µg	—
Carotene-ß	42 µg	—
Lutein-zeaxanthin	30 µg	—

09. Swiss chard

---

Swiss chard is a leafy vegetable with tender green leaf with fibrous and crunchy stalk. The leaf ranges from dark green to reddish green with red, white or yellow stalk. It has a bitter flavor similar to beets and spinach. It has a plentiful amount of Vitamin K, A, C and E. it is also a good source of magnesium, manganese, copper, potassium, calcium and iron. It is loaded with disease-fighting antioxidants to inhibit certain chronic diseases. Swiss chard promotes our heart health, skeletal health and has a nutrient essential for blood clotting. It benefits heart health and promotes weight loss.
It can be boiled, steamed and roasted to add in your diet.

Consuming chard can be proven to be highly nourishing for the body. A cup of boiled Swiss chard that is 175 grams contains only 35 calories which proves it to be a low calorie diet food. It has a very high content of vitamins especially vitamin K. Good bone health is aided by good diet rich in Vitamin K, K1, and K2; they protect the bones from breaking and also prevent it from excessive production of osteoclast that is a cell that breaks down bones. The next time you feel weak in your bones you know what your body needs. Leafy vegetables like chard are rich in phyto-nutrient a nutrient that is derived from plants and it has a unique anti inflammatory property that reduces health risk such as blood pressure problems and prevents the body from allergies. Chard is a holy food for diabetic patients as it aids in production of insulin in the body thus controlling blood sugar levels. Healthy eyes and good vision has become a rare these days thanks to the over indulgence in gadgets. Carotenoids aid in developing good vision and this is found in abundance in chard.Swiss chard is rich source of oxalic acid which reduces absorption of calcium and induces formation of crystals of calcium oxalates (type of kidney stones) in the urinary tract of susceptible individuals. Also, Swiss chard is not recommended for people on the anticoagulant therapy (because of the high level of vitamin K in the plant). Swiss chard is ideal for all people who would like to lose some weight because it contains few calories and fats.

Principle	Nutrient Value	Percentage of RDA
Energy	1%	19 Kcal
Carbohydrates	3.74 g	3%
Protein	3.27 g	6%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.6 g	4%
Vitamins
Folates	14 µg	4.5%
Niacin	0.400 mg	2%
Pantothenic acid	0.172 mg	3%
Pyridoxine	0.99 mg	7.5%
Riboflavin	0.090 mg	7%
Thiamin	0.040 mg	3%
Vitamin A	6116 IU	204%
Vitamin C	30 mg	50%
Vitamin E	1.89 mg	12.5%
Vitamin K	830 µg	692%
Electrolytes
Sodium	213 mg	14%
Potassium	379 mg	8%
Minerals
Calcium	51 mg	5%
Copper	0.179 mg	20%
Iron	1.80 mg	22.5%
Magnesium	81 mg	20%
Manganese	0.366 mg	16%
Phosphorus	46 mg	6%
Selenium	0.9 µg	1.5%
Zinc	0.39 mg	3%
Phyto-nutrients
Carotene-ß	3647 µg	—
Carotene-a	45 µg	—
Lutein-zeaxanthin	11000 µg	—

Chard is often used as a substitute to spinach but it has a whole lot of recipes based on it. Used for raw consumption in salads, chard adds the vibrant colour and flavoursome taste to the salad bowl during hot summers as it is refreshingly crunchy in texture. Egyptians enjoy their chard cooked in a broth with coriander. Apart from all this cold soups, stir fries and steaming it are the most common ways of cooking chard. This leafy vegetable is also cooked with feta cheese and is eaten as an accompaniment to omelettes. This food may not suit every individual due to the following reasons; chard consist of high oxalate content and it is a strict no-no to anyone ailing from kidney problems as consuming this might aggravate their health condition further. One needs to check their resistance towards oxalate before binging into this veggie delight.

08. Kale

---

Kale is a green or purple leafy vegetable that has either a smooth or a curly shape with fibrous stalk. Scots kale or curly kale is a common type of kale that has green and curly leaves and a fibrous stem. It is a popular cruciferous vegetable like cabbage and collard greens. It is enriched with Vitamins K, A, and C, copper, manganese, potassium and Vitamin B6. Kale contains powerful antioxidants to benefit your overall body and may reduce the risk of heart diseases. The compounds present in kale inhibit the risk of macular degeneration and cataracts. As it is low in calories, it is effectively used to reduce weight.
Kale is popularly enjoyed in salads, kale chips and makes an excellent main course.

Kale has been Cultivated for More than 2,000 Years.popular in Europe during the Roman time and Middle Ages, it Arrived in the United States in the 17th Century.`
Kale belongs to the cabbage family which is well known for its high nutrition value; a cup of raw kale consists of 33 calories and 3 grams of protein. This leafy green is rich vitamin A, Vitamin C and Vitamin K. Vitamin A is essential for good eyesight, aging adults should consider adding kale to their daily diets. Vitamin C that is rich in anti oxidants and it helps in smooth functioning of the body cells. Kale is also known as the richest source of vitamin c as kale consist 3 times more proteins than spinach and more vitamin c than an orange. Kale is a cruciferous plant and like its relative plants it is vested with anti cancer properties and anti oxidant properties that prevents the body from falling prey to life endangering diseases such as breast cancer, prostate cancer and colon cancer. Apart from hosting these vital nutrients kale also has the benefit of various other nutrients such as iron, manganese, magnesium, lutein and zeaxanthin are a few to mention.

Principle	Nutrient Value	Percentage of RDA
Energy	50 Kcal	2.5%
Carbohydrates	10.01 g	8%
Protein	3.30 g	6%
Total Fat	0.70 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	2.0 g	5%
Vitamins
Folates	29 µg	7%
Niacin	1.000 mg	6%
Pantothenic acid	0.091 mg	1.5%
Pyridoxine	0.271 mg	21%
Riboflavin	0.130 mg	10%
Thiamin	0.110 mg	9%
Vitamin A	15376 IU	512%
Vitamin C	120 mg	200%
Vitamin K	817 µg	681%
Electrolytes
Sodium	43 mg	3%
Potassium	447 mg	9.5%
Minerals
Calcium	135 mg	13.5%
Copper	0.290 mg	32%
Iron	1.70 mg	21%
Magnesium	34 mg	8.5%
Manganese	0.774 mg	34%
Phosphorus	56 mg	8%
Selenium	0.9 µg	1.5%
Zinc	0.44 mg	4%
Phyto-nutrients
Carotene-β	9226 µg	—
Crypto-xanthin-β	0 µg	—
Lutein-zeaxanthin	39550 µg	—

As kale aids in weight loss it is highly consumed by weightwatchers and there are numerous ways to prepare kale. Add raw kale in salads, use it instead of lettuce in sandwiches, sautéed kale in olive oil and garlic and serve it alongside a steak or turkey.It is used to make pesto sauce for pasta; it is also used in a pureed form and served as a cold soup.It tossed with watermelon and mozzarella cheese makes it a nice afternoon snack.
It might be less known to people but its gaining a lot of popularity in culinary world because of its robust flavours and health benefits.

07. Green peas

---

The green pea is the small, spherical seed of the pisumsativum plant. Peas are also available in different varieties including yellow, purple and black-eyed pea. It has a sweet and grassy flavor with a starchy texture. Peas have a higher level of protein when compared to other vegetables. It is a good source of fiber, Vitamin A, Vitamin K, iron and folate. Green peas also contain thiamine, manganese, carbohydrates and phosphorus. The compounds in the green peas promote digestion, control blood sugar level and prevent the risk of chronic diseases.
Peas are boiled, canned, steamed to be used in many dishes.

Peas are ideal for vegetarians as they provide a good level of protein when compared to other Vegetables
One cup of green peas constitutes of 117 calories, that is 6% of the daily intake recommended for everyone. Green pea is low in saturated fat and also has very less quantity of sodium and cholesterol. Vitamin K rich food such as green peas contains 21% of recommended vitamin for daily intake for a healthy body. It is required to take care of smooth functioning of the bones as well as prevents osteoporosis where bones begin to break. Fractures can be kept at bay by incorporating green peas in daily diet. Green peas are also a good source of vitamin A which is essential for a good and healthy eye sight. A healthy skin and membrane are the other benefits that one gets on consumption of peas. The absorbic acid and anti oxidant properties of peas develops resistance against diseases and boost the immunity of the body. Folate is recommended to be included in the diet of expected mothers or new mothers as it reduces the risk for the new born to get any spine deformities. Peas consist of 16% of daily recommended levels of folate that one should be consuming.

Principle	Nutrient Value	Percentage of RDA
Energy	81 Kcal	4%
Carbohydrates	14.45 g	11%
Protein	5.42 g	10%
Total Fat	0.40 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	5.1 g	13%
Vitamins
Folates	65 µg	16%
Niacin	2.090 mg	13%
Pantothenic acid	0.104 mg	2%
Pyridoxine	0.169 mg	13%
Riboflavin	0.132 mg	10%
Thiamin	0.266 mg	22%
Vitamin A	765 IU	25.5%
Vitamin C	40 mg	67%
Vitamin E	0.13 mg	1%
Vitamin K	24.8 µg	21%
Electrolytes
Sodium	5 mg	<1%
Potassium	244 mg	5%
Minerals
Calcium	25 mg	2.5%
Copper	0.176 mg	20%
Iron	1.47 mg	18%
Magnesium	33 mg	8%
Manganese	0.410 mg	18%
Selenium	1.8 µg	3%
Zinc	1.24 mg	11%
Phyto-nutrients
Carotene-ß	449 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	2477 µg	—

Green peas are consumed widely and every region has its own way ok cooking it. Boiled peas are used in cold salads, peas puree are used to make rich soups and palate cleansers. Sautéed peas with vegetables or meat such as chicken, turkey or fish; is a good dish to feast on. Peas also go along well with shitake mushrooms and are also used to make pea puree ravioli, or corn and pea salad with sandwiches. In India green peas are added to a rich curry based dish known as malai methi matter where one uses green peas and fenugreek leaves in a rich gravy made out of cashew nut and other condiments.
They might look small pods but they are loaded with nutrition and fuelled with energy making them a power packed vegetable.

06. Brussels sprouts

---

Brussels sprouts look like a miniature cabbage with limp texture and bitter flavor. It is enriched with Vitamin K, Vitamin C, fiber and Vitamin A. It also contains a fair amount of potassium, Vitamin B6, iron, magnesium and calcium. The compounds in Brussels sprouts reduce the risk of chronic disease and may help to manage inflammatory conditions like rheumatoid arthritis, type 2 diabetes, obesity and inflammatory bowel disease. Brussels sprouts act as a natural detoxifier to eliminate the potentially damaging chemicals. It maintains healthy bones, blood sugar level and reduces the risk of ulcer.
It can be roasted, boiled, steamed and microwaved to enjoy them in a main course or side dishes.

The Total Annual Production of Brussel Sprouts in the U.S is almost 70 million Pounds.
Brussel sprouts form a key ingredient in weight loss programmes; this is due to its low-glycemic properties. A portion of 100 grams of brussel sprouts consist of only 45 calories. Apart from the low calorie it contains 3.38 grams of protein and 3.80 grams of dietary fibre and zero cholesterol. Brussel sprouts belong to the cabbage family and they are vested with the power of curing and preventing cancer because of their cruciferous nature. Also the anti inflammatory property helps in preventing cancer. Leafy vegetables like brussel sprouts are a source of folate which is also vitamin B that is present in large amount in brussel sprouts help in strengthening the spinal cord and prevents birth defects such as spina bifida. Brussel sprout is known to manage diabetes and improve vision because of its vitamin c that helps in prevent UV light damage. The anti oxidant property possessed by brussel sprouts because of high vitamin C content helps in getting a younger looking skin and a flawless complexion by its direct oral intake or even if applied as a cream on the face. Vitamin K helps in bone growth and strengthening thereby reducing the risk of fractured bones. The risk of chronic diseases like obesity, diabetes and heart diseases can all be brought under control or be treated on consumption of this wonder food.

Principle	Nutrient Value	Percentage of RDA
Energy	43 Kcal	2%
Carbohydrates	8.95 g	7%
Protein	3.38 g	6%
Total Fat	0.30 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.80 g	10%
Vitamins
Folates	61 µg	15%
Niacin	0.745 mg	4.5%
Pantothenic acid	0.309 mg	6%
Pyridoxine	0.219 mg	17%
Riboflavin	0.90 mg	7%
Thiamin	0.139 mg	13%
Vitamin A	754 IU	25%
Vitamin C	85 mg	142%
Vitamin K	177 µg	147%
Electrolytes
Sodium	25 mg	1.5%
Potassium	389 mg	8%
Minerals
Calcium	42 mg	4%
Copper	0.70 mg	8%
Iron	1.40 mg	17.5%
Magnesium	23 mg	6%
Manganese	0.337 mg	15%
Phosphorus	69 mg	10%
Selenium	1.6 µg	3%
Zinc	0.42 mg	4%
Phyto-nutrients
Carotene-a	6 µg	—
Carotene-ß	450 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	1590 µg	—

The healthiest way of cooking brussel sprouts is by cutting them into halves and steaming them. This method will help you retain the flavours and also the nutrition of the food. Stir-frying, barbeque or even microwaving can be methods opted to cook brussel sprouts. Often added in salads with red onions, goat cheese tossed in balsamic vinegar make a nice snack for brunch. Steamed Brussels with honey and mustard sauce is the healthiest and easiest recipe. Usually served as a side dish; brussel sprouts make a nice addition to cold salad.
Apart from all the nutritional value that brussel sprouts hold if overcooked it tends to give a foul smell and a bad taste. This is because of high sulphur content present in this food. Thus care needs to be taken while cooking.

05. Garlic

---

Garlic is an herb related to the onion family. The white garlic bulb has a segment called clove. It has a distinctive flavor and aroma which makes it a popular seasoning.
It contains Vitamin B6, manganese, Vitamin C, selenium and fiber. Garlic also has a decent amount of calcium, copper, potassium, iron and Vitamin B1. Garlic has the potential to reduce the severity of flu, common cold, heart diseases and Alzheimer's disease. The active compounds in garlic can reduce blood sugar and cholesterol level. Garlics are used to flavor foods and to treat various medical conditions.

It grows in bulbs which vary in size and colors which can be white, pink or purple, the actual garlic lies within the bulb and is contained inside segments known as cloves.

Raw garlic contains an antibiotic which can have a very powerful effect on the body. Eaten raw, it can help to fight against serious diseases such as cancer and stroke. The Garlic health benefits are outstanding!
This is also a magic food, owing to its nutrition value and medicinal property. 6 cloves of garlic consist of 27 calories which is remarkably low and makes its place in the diet chart of every diet concerned person. It is known to contain a compound known as allin or allicin that is responsible for smooth functioning of the cardiovascular system of our body. These enzymes separate the good cholesterol from the bad cholesterol and use the good cholesterol for the functioning of the body, it prevents in clogging pores and maintains blood pressure levels. It is considered to known as wonder food for people diagnosed with heart and blood pressure problems. It is often suggested as a must have for people with depression as it stimulates good mood in them. Researchers have proven it in their studies that has anti cancer properties that will keep cancer at bay on regular consumption. Indian believed in garlic as a medicine even before the advent of antibiotics, the bulbs of garlic were used to relieve digestive disorders and treat fever during early days.Its Central say that Studies have known that garlic can have a powerful antioxidant effect. Antioxidants help to protect the body against damaging "free radicals".It is one of the most effect antibiotic plants available, acting on bacteria, viruses and parasites, and was used during both world wars to disinfect wounds.

Principle	Nutrient Value	Percentage of RDA
Energy	149 Kcal	7.5%
Carbohydrates	33.06 g	25%
Protein	6.36 g	11%
Total Fat	0.5 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5.5%
Vitamins
Folates	3 µg	1%
Niacin	0.700 mg	4%
Pantothenic acid	0.596 mg	12%
Pyridoxine	1.235 mg	95%
Riboflavin	0.110 mg	8%
Thiamin	0.200 mg	17%
Vitamin A	9 IU	<1%
Vitamin C	31.2 mg	52%
Vitamin E	0.08 mg	0.5%
Vitamin K	1.7 µg	1.5%
Electrolytes
Sodium	153 mg	10%
Potassium	401 mg	8.5%
Minerals
Calcium	181 mg	18 %
Copper	0.299 mg	33%
Iron	1.70 mg	21%
Magnesium	25 mg	6%
Manganese	1.672 mg	73%
Phosphorus	153 mg	22%
Selenium	14.2 µg	26%
Zinc	1.160 mg	10.5%
Phyto-nutrients
Carotene-ß	5 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	16 µg	—

The culinary use of garlic sees no geographic boundaries, the Chinese use this heavily in their cuisine as it brings out the heat and the flavours of the food. Italians use it in preparing various sauces and base for pastas and pizzas, bread an Italian accompaniment with pasta is enjoyed a lot because of its garlic flavour. In India this is pounded to add in pickles and curries. Garlic butter and garlic dips are something that is found on every supermarket shelf.
This is a wonder food that can heal the body while tasting great.

04. Broccoli

---

Broccoli is a green vegetable topped with round florets that resembles a cauliflower. It has earthy flavour with a hint of bitterness. Broccoli is popular for its impressive nutritional profile.
Broccoli is an excellent source of Vitamin C, Vitamin K, folate, Vitamin A and fiber. It also has a moderate amount of potassium, phosphorus, selenium and protein. It has the antioxidant, anticancer and anti-inflammatory properties. It promotes heart health, healthy digestion, controls blood sugar and slows the aging process. Broccoli may support dental health, brain health and promote healthy bones and joints.
Broccoli can be eaten raw and can also be served after boiling, frying, steaming and microwaving.

Broccoli originated in Italy off of the Mediterranean. It has been eaten there since the time of the ancient Romans in the 6th Century BC.

It gives you healthy bones because it contains calcium in a high amount which is more than any other vegetables. As we know calcium is helpful to build bone mass.
Great tasting nutrition, that's what broccoli is known for Broccoli lovers are all over the world. This cruciferous vegetable has the following nutrients. It is a great source of vitamin K it is essential for blood clotting in the body and also helps in getting stronger bones preventing osteoporosis. It is a known fact that eating non starchy vegetables leads to cancer prevention and it is a proven fact that eating broccoli can help you prevent and fight cancer. Breast cancer, ovarian cancer, bladder cancer and colon cancer are said to be prevented when one consumes broccoli. Keeping true to its dietary fibre this veggie helps in digestive support and relives the body of any digestive disorder. The dietary fibre protects the lining on the stomach and prevents and bacterial growth inside the stomach.It supports a healthy heart and a healthy hearts simply indicates a good lifestyle. The anti inflammatory property present in cruciferous plants makes it heart friendly and thus avoids absorption of bad cholesterol and thinning of arteries thus preventing cardiovascular disease and keeping heart attacks at bay. Apart from the ones mentioned above broccoli also forms a good source of vitamin A that helps treating sun burnt skin. All in all this food has no fat, low in sodium and contains only 31 calories per serving.

Principle	Nutrient Value	Percentage of RDA
Energy	34 Kcal	1.5%
Carbohydrates	6.64 g	5%
Protein	2.82 g	5%
Total Fat	0.37 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.60 g	7%
Vitamins
Folates	63 µg	16%
Niacin	0.639 mg	4%
Pantothenic acid	0.573 mg	12%
Pyridoxine	0.175 mg	13%
Riboflavin	0.117 mg	9%
Thiamin	0.071 mg	6%
Vitamin A	623 IU	21%
Vitamin C	89.2 mg	149%
Vitamin E	0.17 mg	1.5%
Vitamin K	101.6 µg	85%
Electrolytes
Sodium	33 mg	2%
Potassium	316 mg	7%
Minerals
Calcium	47 mg	5%
Copper	0.049 mg	5.5%
Iron	0.73 mg	9%
Magnesium	21 mg	5%
Manganese	0.210 mg	9%
Selenium	2.5 µg	5%
Zinc	0.41 mg	4%
Phyto-nutrients
Carotene-ß	361 µg	—
Crypto-xanthin-ß	1 µg	—
Lutein-zeaxanthin	1403 µg	—

A cup of broccoli is equal to the proteins gained from a cup of rice with half the amount of calories. This way substituting broccoli with rice can be a good option for all weight watchers. Boiling broccoli will drain up to 90% of all the nutrients so instead of boiling it one should opt for microwaving, steaming or even stir frying. Eating broccoli raw is very nutritious, add broccoli to your salad and make it a healthy meal. Broccoli is often added to Chinese soups and gravies as it is a vegetable highly consumed in China. Italian pasta and casseroles also feature broccoli as they are not only flavoursome but highly nutritious.
This cabbage relative is a power house of nutrition infused with flavour. Eating tasty is new eating healthy.

03. Carrot

---

Carrot is a root vegetable with the slight sweet and earthy flavor, but the taste can vary based on the color, size and area where it is grown. They are commonly available in orange color, but the purple, red, white and yellow varieties also exist.
Carrots are loaded with beta-carotene, fiber, Vitamin K1, biotin, potassium and antioxidants. The high content of beta-carotene promotes good vision and improves the function of the immune system. It has the potential to reduce the risk of degenerative ailments and certain types of cancer. They are weight loss friendly food and help to maintain the cholesterol level.
Carrots can be enjoyed fresh as a crunchy snack or it can be roasted, boiled, fried and made into juice.

The First Carrots that were grown were purple in color! Orange carrots later originated from Holland. Carrots are also available in yellow and white colors.

Carrots are very healthy and contain varied vitamins, carotene and other essential nutrients such as potassium, calcium, iron and zinc.
The ultimate food for good health is carrots, high source of nutrients and minerals they are rightly known as power house of energy. One serving of chopped carrots will provide 25 calories, 3 grams of sugar, 6 grams of carbohydrates and 1 gram of proteins. Carrots are rich in beta- carotene a phyto-nutrient that is derived from the plants; this helps in getting the orange colour of the carrots. Anti oxidants such as Vitamin c is found in abundance in carrots and helps the body to prevent cancer. It is justified in many studies and medical examinations conducted that carrot juice inhibits the growth of cancer cells and also prevents colon cancer. One of the most popular known health benefits is consuming carrots for good vision. People consuming carrots regularly are lesser prone to glaucoma as proven by medical research. Way to a good heart is a good diet rich in anti oxidant properties; carrots are known for their antioxidant property that aids in unclogging of the arteries thus promoting good cardiovascular functioning.

Principle	Nutrient Value	Percentage of RDA
Energy	41 Kcal	2%
Carbohydrates	9.58 g	7%
Protein	0.93 g	1.5%
Total Fat	0.24 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.8 g	7%
Vitamins
Folates	19 µg	5%
Niacin	0.983 mg	6%
Pantothenic acid	0.273 mg	5.5%
Pyridoxine	0.138 mg	10%
Riboflavin	0.058 mg	4%
Thiamin	0.066 mg	6%
Vitamin A	16706 IU	557%
Vitamin C	5.9 mg	10%
Vitamin K	13.2 µg	11%
Electrolytes
Sodium	69 mg	4.5%
Potassium	320 mg	6.5%
Minerals
Calcium	33 mg	3%
Copper	0.045 mg	5%
Iron	0.30 mg	4%
Magnesium	12 mg	3%
Manganese	0.143 mg	6%
Phosphorus	35 mg	5%
Selenium	0.1 µg	<1%
Zinc	0.24 mg	2%
Phyto-nutrients
Carotene-a	3427 µg	—
Carotene-ß	8285 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	256 µg	—

One vegetable and in numerous uses, one can eat carrots in every course of the meal. Carrots are usually added to fresh green salad as they are crunchy light and flavoursome.Soups made out of carrots are creamy and light and also helps in recovering from cold and flu. Grated carrots are used as a stuffing in rolls and wraps. Chinese people makes use of carrot widely in their food; adding them in noodles, rice or even pan fried curries they are present in all. One of the most sought after delicacy carrot cake is a dessert and is made largely out of carrots and cream.
Children spend their childhood watching their favourite animated cartoon character Bugs bunny get energised on carrots thus creating a perception in their young minds that this vegetable gives you all the power.

02. Spinach

---

Spinach is leafy green vegetable spinach, which is consideredsuper food as it is packed with nutrients. Raw spinach is not bitter while the wilted spinach tends to take on a bitter flavor.
Spinach is rich in insoluble fiber, folic acid, iron, calcium, Vitamin A, C and Vitamin K1. Spinach may help to prevent constipation, cancer, blood pressure and diabetes. It promotes your eye health, skin health and immune system. Itcan be added to salad when raw and they can be eaten as smoothies, pasta sauce and stir-fries.

The Spinach growing town of Crystal City, Texas, erected a Statue of Popeye in 1937.

Spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.
This family is well known for its high nutrition value; a cup of raw spinach's consists of 23 calories and 2.9 grams ofprotein which constitutes to about 5% of protein nutrition. This leafy green is rich 187% vitamin A, 46% of Vitamin C and Vitamin K. Vitamin A is essential for good eyesight, aging adults should consider adding kale to their daily diets. Vitamin C that is rich in anti oxidants and it helps in smooth functioning of the body cells. On the contrary Kale is also known as the richest source of vitamin c as kale consists 3 times more proteins than spinach and more vitamin c than an orange. It is a cruciferous plant and like its relative plants it is vested with anti cancer properties and anti oxidant properties that prevents the body from falling prey to life endangering diseases such as breast cancer, prostate cancer and colon cancer. High levels of stress and stress related problems can be kept under control by adding spinach as a part of one's daily intake. Apart from hosting these vital nutrients it also has the benefit of various other nutrients such as iron, manganese, magnesium, lutein and zeaxanthin are a few to mention.

Principle	Nutrition Facts	Percentage Of RDA
Energy	23 Kcal	1%
Carbohydrates	3.63 g	3%
Protein	2.86 g	5%
Total Fat	0.39 g	1.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.2 g	6%
Vitamins
Folates	194 µg	48.5%
Niacin	0.724 mg	4.5%
Pantothenic acid	0.065 mg	1%
Pyridoxine	0.195 mg	15%
Riboflavin	0.189 mg	14.5%
Thiamin	0.078 mg	6.5%
Vitamin A	9377 IU	312%
Vitamin C	28.1 mg	47%
Vitamin E	2.03 mg	13.5%
Vitamin K	482.9 µg	402%
Electrolytes
Sodium	79 mg	5%
Potassium	558 mg	12%
Minerals
Calcium	99 mg	10%
Copper	0.130 mg	14%
Iron	2.71 mg	34%
Magnesium	79 mg	20%
Manganese	0.897 mg	39%
Zinc	0.53 mg	5%
Phyto-nutrients
Carotene-ß	5626 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	12198 µg	—

Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to and agile.

The healthiest way of cooking spinach is by boiling it and then consuming it in order to remove all the bacteria and other compounds feeding on it. This can be added to make pesto sauce for pasta, can be added as a stuffing in ravioli, it can be used to make cold dips to eat with bread sticks and vegetables, add spinach as a base to lasagne to give it an healthy twist. The classic dish made out of spinach's is the spinach salads or may be spinach cooked in olive oil and pine nuts served as a side dish alongside risotto or a creamy soup to give a crunch to the rich texture.

01. Asparagus

---

Asparagus is a nutrient dense vegetable known for its health benefits. The succulent stalk has slender pears that come in different colors including white, green and purple. The fresh asparagus has salty, bitter and earthy flavor similar to broccoli.
Asparagus is a good source of Vitamin K, folate, Vitamin A and Vitamin C. It also has an average amount of potassium, phosphorus, fiber, protein and Vitamin E. It is low in calories and high in nutrients. High folate content in asparagus is vital for a healthy pregnancy and DNA formation. Asparagus has a potential to reduce the risk of chronic diseases like cancer and improve digestive health. It helps to maintain blood pressure and body weight. Asparaguscan be naturally added in salads, stir-fries, omelets, pastas and makes an excellent side dish.

Vegetables are an essential part of any kids and adult's diet, no matter what their age!

Very beneficial as it lifts our mood and helps us to cope with Stress.
Known as the most nutritionally well balanced vegetables in existence It is a wholesome vegetable that nourishes your body with vital nutrient. It is rich in folic acid, Folacin plays a pivotal role in prevention of neural tube defects such as spina bifida, that causes paralysis and death in 2500 babies every year. It is low in calorie content with only 20 calories per 5.3 ounce of serving i.e 4 calories per spear. A 5.3 oz of serving provides 60% of the recommended nutrients used for blood cell formation, growth and prevention of liver disease. Asparagus grown in Himalayan regions is used to make ayurvedic medicine used to cure digestive disorders.

Principle	Nutrient Value	Percentage of RDA
Energy	20 Kcal	1%
Carbohydrates	3.38 g	2.5%
Protein	2.20 g	4%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5.5%
Vitamins
Folates	52 µg	13%
Niacin	0.978 mg	6%
Pantothenic acid	0.274 mg	5%
Pyridoxine	0.091 mg	7%
Riboflavin	0.141 mg	11%
Thiamin	0.143 mg	12%
Vitamin C	5.6 mg	9%
Vitamin A	756 IU	25%
Vitamin E	1.13 mg	7.5%
Vitamin K	41.6 µg	35%
Electrolytes
Sodium	2 mg	<1%
Potassium	202 mg	4%
Minerals
Calcium	24 mg	2.5%
Copper	0.189 mg	21%
Iron	1.14 mg	14%
Magnesium	14 mg	1%
Manganese	0.158 mg	7%
Phosphorus	52 mg	7.5%
Selenium	2.3 µg	4%
Zinc	0.54 mg	5%
Phyto-nutrients
Carotene-ß	449 µg
Carotene-a	9 µg
Lutein-zeaxanthin	710 µg

It is renowned for its anti cancer benefits as a result of its very strong anti –inflammatory and anti oxidant property it shows signs of reducing the risk of chronic cancer. This spear shaped vegetable is also known for slowing down aging process and reduces the cell damage. It has abundance of Riboflavin which helps in reducing the frequency of migraine headaches and how long they last in people who suffer from it. Apart from its health benefits asparagus is also considered to be one of the top food aphrodisiac. Due to its rich vitamin c content asparagus is considered to keep sperm healthy as well as increase its volume and mobility.
This vegetable is so profound that it has a museum dedicated to its being. European Asparagus museum located in Schrobenhausen, Bavaria, Germany that captures everything about Asparagus from its history to its cultivation everything under one roof.

---