List Of Vegetables

Top Veggiess 70 To 61 For Health Benefits

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70. Habanero pepper

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Habanero pepper is known to be the hottest variety in a chilly family. The pepper is green when immature and turns to orange to bright red when fully ripe. They have thin and waxy flesh that can be added into a wide range of recipes for its heat and flavor. Habanero pepper is an excellent source of vitamin C than any other citrus fruit that helps in promoting your immune system and prevents the risk of cancer and heart diseases. It contains vitamin A that enhances night vision and improves your skin health. Potassium and capsaicin present in this pepper may benefit your bone health and helps in weight management

Habanero contains a number of nutrients which gives many health benefits. They contain a high concentration of vitamins, minerals and dietary fiber. As same as most of the chili pepper family, habanero also contain capsaicin. This compound gives many health benefits for people.

69. Jicama

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Jicama is a tuberous root vegetable and has the similar appearance of potato. It has a papery brown skin and juicy, crunchy flesh as in apple and pear. The sweet and nutty flavor gives an option to use in wide variety of dishes. It can be eaten raw or cooked into fries, stews and soups. Jicama is loaded with vitamin C and packed with nutrients like folate, iron, magnesium, potassium, manganese and fiber. Jicama is rich in inulin, the prebiotic fiber that reduce the risk of obesity, diabetes, heart disease and kidney problems. It may also protects against certain type of cancer. The rich carbohydrate vegetables give you fullness and help to reduce weight.

Jicama is a lesser known vegetable but that doesn't defy the fact that it is nutritious enough for consumption. It can be eaten raw as a vegetable, add it to char grilled vegetables, enjoy any fish or steaks with accompaniments of jicama fried with parsley and garlic. The starch derived from jicama is used to prepare crepes and soups.

A cup of jicama that 130g of serving contains on 49 calories. One can definitely include it in their average 2000 daily calorie diet. Low in calories but it is definitely high in other vital nutrients such as proteins, vitamins, fibre, potassium and oxidants. It is high in phto nutrients , it is a compound derived only from plants and helps in nourishing the body. Jicama is a good source of dietary fibre, they also have diuretic properties that act as a laxative and ensuring smooth bowel movements. The anti oxidants present in this vegetable helps in reviving radical free components for free flow of blood and also has anti cancer property that keeps cancer such as breast cancer, prostate cancer and colon cancer at bay. Jicama contains 80% of water content and it helps in keeping the body hydrated; consumption of this tuberous vegetable during summers is a refreshing experience as it restores the replenished water from the body. Rich in vitamin A jicama is a recommended add on to the diet as it is essential for a healthy vision and clear eye sight for the aging adults. Vitamin C is known to ensure good bone health and promotes bone growth consumption of jicama is believed to useful in prevention of osteoporosis and arthritis. The carbohydrates of this plant are all derived from the sugar content of the vegetable.

Principle	Nutrient Value	Percentage of RDA
Energy	38 Kcal	2%
Carbohydrates	8.82 g	7%
Protein	0.72 g	1%
Total Fat	0.19 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	4.9 g	13%
Vitamins
Folates	12 µg	3%
Niacin	0.200 mg	1.5%
Pantothenic acid	0.135 mg	3%
Pyridoxine	0.042 mg	3%
Riboflavin	0.029 mg	2%
Thiamin	0.020 mg	2%
Vitamin A	21 IU	1%
Vitamin C	20.2 mg	34%
Vitamin E	0.46 mg	3%
Vitamin K	0.3 µg	<1%
Electrolytes
Sodium	4 mg	<1%
Potassium	150 mg	3%
Minerals
Calcium	12 mg	1%
Copper	0.048 mg	5%
Iron	0.60 mg	7%
Magnesium	12 mg	3%
Manganese	0.60 mg	3%
Zinc	0.16 mg	1%
Phyto-nutrients
Carotene-ß	13 µg	—
Carotene-a	0 µg	—
Lutein-zeaxanthin	0 µg	—

68. Parsnip

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Parsnip is a root vegetable which belongs to the carrot family. It looks like a white carrot with nutty and earthy flavor while some describe it as a spicy carrot. Parsnips are a good source of vitamins C, K and E. It also has folate, magnesium, thiamine, phosphorus, zinc and vitamin B6. The antioxidant present in parsnip prevents oxidative stress and helps to treat chronic conditions like cancer, diabetes and heart diseases. The soluble and insoluble fiber improves your digestive system and regulates blood sugar level. It is a low calorie vegetable that helps you promote weight loss. Parsnip has the potential to improve heart health and immune system. Parsnip can be easily added to your diet by replacing carrot and incorporated in many dishes.

Prevents and treats kidney stones

The ultimate food for good health is turnips, high source of nutrients and minerals they are rightly known as power house of energy. One serving of chopped turnips will provide 75 calories, 4.8 grams of sugar, 18g grams of carbohydrates and 1 gram of proteins. Turnips are rich in beta- carotene a phyto-nutrient that is derived from the plants. Anti oxidants such as Vitamin c is found in abundance in parsnips 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.Parsnip is abundant with foliate as well as vitamin B9. It will help ladies who have problems with the condition of loss of blood or even anemia. Additionally it is abundant with RNA that benefits ladies in pregnancy. It may also help to avoid the condition of anemia during pregnancy.Since parsnip is abundant with vitamin C, it will help to keep a youthful looking skin. By consuming parsnip juice, one can possibly avoid aging of skin. Vitamin C likewise helps to fix skin cells. Parsnip likewise helps to enhance the immunity of the body.

Principle	Nutrient Value	Percentage of RDA
Energy	75 Kcal	4%
Carbohydrates	17.99 g	14%
Protein	1.20 g	2%
Total Fat	0.30 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	4.9 g	13%
Vitamins
Folates	67 µg	17%
Niacin	0.700 mg	4%
Pantothenic acid	0.600 mg	12%
Pyridoxine	0.90 mg	7%
Riboflavin	0.050 mg	4%
Thiamin	0.090 mg	7.5%
Vitamin A	0 IU	0%
Vitamin C	17 mg	29%
Vitamin K	22.5 µg	19%
Electrolytes
Sodium	10 mg	<1%
Potassium	375 mg	8%
Minerals
Calcium	36 mg	3.5%
Copper	0.120 mg	13%
Iron	0.59 mg	7.5%
Magnesium	29 mg	7%
Manganese	0.560 mg	24%
Phosphorus	71 mg	10%
Selenium	1.8 µg	3%
Zinc	0.59 mg	5%
Phyto-nutrients
Carotene-a	0 µg	—
Carotene-ß	0 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	0 µg	—

Parsnips can be enjoyed in multiple ways such as parsnips can be grated to make parsnip harsh browns that are a healthier substitute to potato harsh brown. Pureed parsnips can be used to make soups spiced with condiments and hand grounded herbs. Parsnips can be used to make a crunchy Italian starter of bruchesttas with melting cheese on top of it. A twist in the regular desserts would be caramelized parsnips served at the end of the meal with cinnamon sprinkled on top of it and it will be over in a jiffy. Substitute the classic old potato mash with an interesting twist of parsnip mash with herbs served alongside with dinner.

Parsnip can also be used to make the extra ordinary pilaf that is made up of basmati rice and rich condiments that add mouth watering flavours. Sweet parsnips can be used to make cake just like its relative vegetable carrot. A spongy cake made out of parsnips and maple syrup is something one cannot miss on. Parsnip is a versatile root and can be incorporated in breakfast, dinner and even desserts. One needs to incorporate parsnip in its daily diet to enjoy the best of both worlds of good food and great health benefits.

67. Rutabaga

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Rutabaga is a root vegetable and has a brownish white pulp similar to turnip. It is known as the hybrid of cabbage and turnip and has a flavor of their combination. Rutabagas are an excellent source of vitamin C, calcium, magnesium, potassium and vitamin E. It also has the trace amount of folate, phosphorus and selenium. The antioxidant present in rutabaga neutralizes the free radical and promotes the immune system. It has the potential to reduce risk of chronic disease and benefits your digestive system. It helps to promote weight loss and reduce the risk of premature aging.

It was a part of the royal gardens since 1669 and in 1800s got widely introduced to Britain. During the 19th century rutabaga was found growing in a part of North America called as Illinois. Rutabaga is also very prominent during Halloween as people living on the British Isles carved on turnips during this festival to wade of evil spirits. This food is also used in a championship named 'The International Rutabaga Curling Championship' conducted in New York city where rutabaga is thrown at people participating in it and the completion takes places between 3 teams in 3 arenas.

Rutabaga is believed to be a Cross between the Turnips and Cabbage, and to have Originated During the Middle Ages in Europe.

Marked as one of the rare vegetable that is highly nutritious and on the other hand is filling to stomach as it satisfies hunger and keeps you full for a longer period. One cup of raw rutabaga contains 66 calories which is quite low for diet enthusiast. Being a good source of dietary fibre rutabaga helps is healing digestive disorders and has diuretic quality that leads to smooth bowel movements. It is a rich source of vitamin C; this vitamin promotes good hair and skin and also purifies blood and aids in smooth functioning of cardiovascular muscles. Rutabaga like other plants of its genre is a cruciferous plant that is rich in anti cancer properties. It prevents the body from various types of cancer such as breast cancer, colon cancer and prostate cancer. The phosphorus content present in rutabaga helps in instigating compounds that manage blood pressure levels. The anti oxidant properties present in rutabaga makes it an ailment for asthma and lung related problems. Apart from these vital nutrients rutabaga takes on board many other nutrients as well as minerals.Rutabaga additionally helps prevent spot baldness (alopecia).It relieves the premenstrual syndrome (pms).The chance of type 2 diabetes is reduced by consuming it.It safeguards from heart diseases as well as brittle bones.Rutabaga repairs as well as safeguards DNA.Rutabaga raises endurance, milk manufacturing as well as digestion.Frequencies of migraines may also be decreased by rutabaga.Regular usage of rutabaga helps prevent stroke as well as epileptic seizures.Due to the high-content of fibre, rutabaga manage blood levels of cholesterol.

Principle	Nutrient Value	Percentage of RDA
Energy	28 Kcal	1.5%
Carbohydrates	6.43 g	5%
Protein	0.90 g	1.5%
Total Fat	0.10 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%
Vitamins
Folates	15 µg	4%
Niacin	0.400 mg	2.5%
Pantothenic acid	0.200 mg	4%
Pyridoxine	0.090 mg	7%
Riboflavin	0.030 mg	2.5%
Thiamin	0.040 mg	4%
Vitamin A	0 IU	0%
Vitamin C	21 mg	35%
Vitamin E	0.03 mg	<1%
Vitamin K	0.1 µg	<1%
Electrolytes
Sodium	39 mg	2.5%
Potassium	233 mg	5%
Minerals
Calcium	30 mg	3%
Copper	0.085 mg	9%
Iron	0.30 mg	4%
Magnesium	11 mg	2.5%
Manganese	0.134 mg	6%
Zinc	0.27 mg	2%
Phyto-nutrients
Carotene-ß	0 µg	—
Carotene-a	0 µg	—
Lutein-zeaxanthin	0 µg	—

Rutabaga is a new addition to the vegetable kingdom and has very low acceptance and awareness in all the parts of the world. This veggie can be consumed using the method of char grilling, roasting or even baking it to eat it with butter or sour cream that gives a very nice punch of flavour. Rutabaga is also consumed in soups and added to baked delicacies such as pie and quiches.

66. Lotus root

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Lotus root or kamalkakdi is the edible root of the lotus plant. It has a crunchy texture with mild sweet flavor. It is advisable to eat cooked lotus root, as raw root may cause stomach infection. Lotus root is rich in potassium and also contains other nutrients including calcium, magnesium, iron, phosphorus, folate and choline. Lotus root supports our digestive system, regulates blood sugar and promotes your hair and skin health. It has low calories which helps in weight management. It may support heart health and regulate the cholesterol level. The excess amount of potassium in the lotus root prevents water retention.

The roots are planted at the bottom of the river and the leaves float on top of the river. The flowers grow on the stem which is found above the river. The plants grow to height of 150 cm and horizontally spread up to 3 m. The lotus has the remarkable ability to regulate the temperature of it flowers to within a narrow range just as humans and other creatures.

The legend goes that Goddess Lakshmi, Hindu God of Wealth bestows her blessings sitting on this beautiful flower. The devotees of India also place the Lotus flower bud as an offering to many gods and goddesses.This plant is also considered as holy plant like holy basil (Tulasi leaves).

Principle	Nutrient Value	Percentage of RDA
Energy	74 Kcal	3.70%
Carbohydrates	17.23 g	13%
Protein	2.60 g	5%
Total Fat	0.10 g	0.50%
Cholesterol	0 mg	0%
Dietary Fiber	4.9 g	13%
Vitamins
Folates	13 µg	3%
Niacin	0.400 mg	2.50%
Pantothenic acid	0.377 mg	7.50%
Pyridoxine	0.258 mg	20%
Riboflavin	0.220 mg	17%
Thiamin	0.160 mg	13%
Vitamin A	0 IU	0%
Vitamin C	44 mg	73%
Electrolytes
Sodium	40 mg	3%
Potassium	556 mg	12%
Minerals
Calcium	45 mg	4.50%
Copper	0.257 mg	29%
Iron	1.16 mg	14%
Magnesium	23 mg	6%
Manganese	0.261 mg	1%
Selenium	0.7 µg	1%
Zinc	0.39 mg	3.50%
Phyto-nutrients
Carotene-ß	0 µg	—
Carotene-α	0 µg	—
Cryptoxanthin-ß	0 µg	—
Lutein-zeaxanthin	0 µg	—

65. Moringa leaves

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Moringa leaves are small, oval shaped leaves with wax coating. They have a slightly bitter taste with fresh and grassy aroma. Moringais known as a miracle tree, as every part of the plant benefits our health. Moringa leaves are more nutritious when compared to drumstick pods. They are high in vitamin B6, riboflavin, iron, vitamin C, beta-carotene and magnesium. Moringa leaves lower the blood sugar and cholesterol level. It promotes our nervous system, bone, skin and hair health. It helps in weight management and protects the liver. It also helps to improve our digestive system. Moringa leaves are added into soup, stew or processed into powder.

64. Horseradish

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Horseradish is a hard perennial root vegetable from the mustard family. It is well known for its hot pungent taste, odor and spicy flavor. It has a long white root with flaky skin and green leaves.
It can be processed into sauce and often used as a replacement for wasabi. It contains several nutrients and plant compounds including calcium, potassium, magnesium, folate, protein and other micronutrients. The antioxidant in horseradish helps to inhibit the growth of the cancer cells. It has antibacterial and inflammatory properties. It may also support your respiratory system.

Horseradish is known for its fiery taste but there is more to it; this food that is usually used as condiment has health benefits that many foods lack in. Like other cruciferous Horseradish has anti cancer properties in it. Glucosinolate a compound present in horseradish is used to fight cancer cells and horseradish is considered to have 10 times more glucosinolate when compared to broccoli and other cruciferous vegetables. Horseradish has been used as an age old remedy for sinus, horseradish consumed as a sauce or powdered form creates a sensation in the body and thus clearing sinus formed in form of sweating or tearing. Owing to its anti bacterial properties it is also known for its remedial properties of treating urinal infections.

Principle	Nutrient Value	Percentage of RDA
Energy	48 cal	2%
Carbohydrates	11.29 g	9%
Protein	1.18 g	2%
Total Fat	0.69 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	3.3 g	9%
Vitamins
Folates	57 µg	14%
Niacin	0.386 mg	2.5%
Pantothenic acid	0.093 mg	2%
Pyridoxine	0.073 mg	6%
Riboflavin	0.024 mg	2%
Thiamin	0.008 mg	<1%
Vitamin A	2 IU	<1%
Vitamin C	24.9 mg	41%
Electrolytes
Sodium	314 mg	21%
Potassium	246 mg	5%
Minerals
Calcium	56 mg	6%
Copper	0.058 mg	6%
Iron	0.42 mg	5%
Magnesium	27 mg	7%
Manganese	0.126 mg	5.5%
Phosphorus	31 mg	4.5%
Zinc	0.83 mg	8%
Phyto-nutrients
Carotene-ß	1 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	10 µg	—

Horseradish is sold in small jars in supermarket and sometimes alsoin flavoured sauces such as dips, mayonnaise and hot sauces.There are numerous possibilities with horseradish it is served as a accompaniment to beef steaks and it is a classic combination. Grating a horseradish can be a tough task as it has so much heat in it that it emits fumes when you peel the outer skin of it and leaves with irritated eyes and nose. Care should be taken while peeling this tap root.
Horseradish is one of the traditional spices that is relished even today in the countryside. Fresh root grated directly on the recipes to add special jest.The root is used in many preparations, including dips, dressings, salads, and sauces as an accompaniment with meat, chicken, and seafood.Horseradish sauce with cream is a perfect accompaniment to steak, venison, and fish like mackerel, tuna, and smoked trout.

Horseradish can be enjoyed by mixing it with some freshly pureed beet and sugar as it not only reduces the heat but fuses to give an interesting flavour. This is known for its rustic flavours so it is often paired with subtle fish such as tuna or mackerel. It is also a key ingredient in making tartar dips as it gives a pungent flavour to it.
This aids in bringing zing to the food while incubating good health benefits in it.

63. Ivy gourd

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Ivy gourd is a tropical vine with small melon shaped vegetables. It has a polished green exterior with longitudinal light green stripings and white to red flesh. It is a good source of protein, calcium, fiber, vitamin A and beta carotene. It helps to regulate blood sugar level and body temperature. It reduces the risk of type 2 diabetes, chronic sinuses and fever. Ivy gourd supports our digestive system and promotes better health. The roots and leaves of the plant are used to treat skin infection and wounds. It makes an excellent side dish and it is also enjoyed in gravies.

This plant resembles watermelon plant and grows throughout the year. The other names of this plant are baby watermelon, little gourd, gentleman's toes, tindora or gherkin. This plant is found abundantly in many countries such as Africa to Asia, Philippines, Cambodia, China, Indonesia, Malaysia, Myanmar, Thailand, Papua New Guinea and Australia.

The seeds are dispersed throughout the world through various means which includes pig, bird, human and rats and it grows rapidly where it is dispersed. This plant is generally regarded as very invasive plant and the vines spread across the areas extremely vast. Farmer or the people who grow this plant generally find it difficult to control the growth of the plant and take various steps to control the growth. The plants are deciduous in nature, growing as long as 30m.
They are climbers with long tendrils, tuberous rootstock and their broad leaves are arranged in alternate fashion. They bear flowers that shaped like stars which transform into fruits. The length of the vegetable varies from 2 to 2 ½ inches. The colour of this vegetable is light green and attains red when it ripens. The shape of this plant is oval or elongated. This plant prefers well-drained or humus soils, but grows.

Principle	Nutrient Value	Percentage of RDA
Water	93.5 g	N/D
Energy	18 Kcal	N/D
Energy	75 kJ	N/D
Protein	1.2 g	2.40%
Total Fat (lipid)	0.1 g	0.29%
Carbohydrate	3.1 g	2.38%
Total dietary Fiber	1.6 g	4.21%
Minerals
Iron, Fe	1.4 mg	17.50%
Calcium, Ca	40 mg	4.00%
Potassium, K	30 mg	0.64%
Vitamins
Vitamin B2 (Riboflavin)	0.08 mg	6.15%
Vitamin B1 (Thiamin)	0.07 mg	5.83%
Vitamin C (Ascorbic acid)	1.4 mg	1.56%
Vitamin B3 (Niacin)	0.07 mg	0.44%

62. Earthnut

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Earthnut or peanut is a small, oval shaped, pale pink seed or legume. They have a crunchy and grain texture with rich aroma. Peanut has a high oil content, which plays a major role in Indian cuisine. Groundnuts are an excellent source of protein, healthy fats and fiber. It also has potassium, folate, calcium, iron, magnesium and vitamin B. Groundnuts are served as a healthy snack, processed into peanut butter, oil and added in many dishes to add flavor. It may prevent the risk of diabetes, cancer and promotes weight loss. It benefits oru skin and hair health. The rich source of protein helps in children's growth and boosts their memory.

These plants grow throughout the year and the tubers grow up to 3 to 5 cm which is attached to the roots. The stem of these plants grow up to 30 to 80 cm and is sprawling, wingless and nearly hairless. The leaf blades are pinnate with a single pair of broad lanceolate leaflets with blunt tips, entire margins and a terminal tendril. The inflorescence has long stem and two to seven pinkish-red flowers, each 12 to 20 mm long. These have five sepals and five petals and are irregular, with a standard, two wings and a fused keel. There are ten stamens and a single carpel. The fruit is a flat brown pod containing up to six seeds.

61. Drumstick

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Drumstick or moringa is a long green vegetable with tapering ends. It had bulgy seeds with thin white covering. The flesh becomes tender when cooked and has a mixed flavor. It is enriched with vitamins C, A and B1 and also provides us with magnesium, phosphorus, potassium and fiber. Drumstick has the potential to regulate blood sugar level and helps to purify blood. It helps to boost your digestive system, immune system and develops strong bones. It has blood-purifying compounds and supports better blood circulation. It is also used to treat respiratory problems. It is mainly used in Indian dishes like sambar and curries.

It is imperative to note that these plants grow rapidly when planted. This plant can reach a height of 10-12 m and the trunk can reach a diameter of 45 cm. The bark has a whitish-grey colour and is surrounded by thick cork. Young shoots have purplish or greenish-white, hairy bark. The tree has an open crown of drooping, fragile branches and the leaves build up feathery foliage of tripinnate leaves. The flowers are rich in fragrance and bisexual.

It is worth to note that India is the largest producer of drumstick with an annual production of 1.3 million tons. Andhra Pradesh tops the list in production followed by Tamil Nadu and Karnataka. These plants are also found in wild and grown as a garden plant in hundreds of houses all over the world including Philippines and Thailand.

Principle	Nutrient Value	Percentage of RDA
Energy	37 Kcal (2%)	64 Kcal (3%)
Carbohydrates	8.53 g (6.5%)	8.28% (6%)
Protein	2.10 g (4%)	9.40 g (17%)
Total Fat	0.20 g (1%)	1.40% (7%)
Cholesterol	0 mg (0%)	0 mg (0%)
Dietary Fiber	3.2 g (8%)	2.0 g (5%)
Vitamins
Folates	44 µg (11%)	40 µg (10%)
Niacin	0.680 mg (4%)	2.220 mg (14%)
Pyridoxine	0.120 mg (9%)	1.200 mg (92%)
Riboflavin	0.074 mg (6%)	0.660 mg (51%)
Thiamin	0.053 mg (4.5%)	0.257 mg (21.5%)
Vitamin A	74 IU (2.5%)	7564 IU (252%)
Vitamin C	141mg (235%)	51.7 mg (86%)
Electrolytes
Sodium	42 mg (3%)	9 mg (0.5%)
Potassium	461 mg (10%)	337 mg (7%)
Minerals
Calcium	30 mg (3%)	185 mg (18.5%)
Iron	0.36 mg (4.5%)	4.00 mg (50%)
Magnesium	45 mg (11%)	147 mg (37%)
Phosphorus	50 mg (9%)	112 mg (20%)
Selenium	8.2 µg (15%)	0.9 µg (1.5%)
Zinc	0.45 mg (4%)	0.60 mg (5%)

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