Vegetables are very beneficial for our health and daily life. It helps the muscle gain, body fitness and healthy life lead. Vegetables are the rich source of protein, vitamin and minerals, which fulfills our daily needs. So, today I discuss the 20 biological vegetables which is very properly nourishses our body. So without any further delay let's get start with No.1.
1) Sweet potatoes: Sweet potatoes are contains 0.177g. fat and 104 calories energy, 4 gram fibre and 2 gram proteins. Rich source of vitamin A Vitamin C and Vitamin B6, 11-12% of potassium and 6-8% of manganese and beta carotene present in it. Beta carotene changes in vitamin A and it is very crucial for our eye's. Sweet potatoes are very beneficial for diabetes ppatient. Because it's low the glycogen and high fibres content to maintain the blood sugar level. Sweet potatoes are orange colour and sweet in taste. Beta carotene helps to prevent certain types of cancer lungs disease. Biology says, white sweet potatoes helps to reduce the blood cholesterol and sugar levels. Serve it with fish or tofu.
2)Peas: Green Peas contains a good amount of fibre which helps to grow healthy body. 159 gram green peas 1 cup greenpeas contains 9 grams of proteins, fibre, 132-137 calories of energy, Vitamin-E,C and K, riboflavin, vitamin-B3 Vitamin-B1 and folate. It's help our digestive system to enhance the beneficial bacteria and helps the bowel movement in gut of intestine. Also, controls blood sugar level when eaten a large amount of greenpeas. Peas contains a compound which name is saponins. This is help us to fight cancer and reducing tumor growth, destroyed the cancer cells. Person can make a refreshing pea and mint soup.
3)Kohlrabi: It's a rich source of vitamin-C. Biology says a greater reduction in blood sugar by it. Kohlrabi displays stronger antidiabetic and anti-inflammatory effects. Also, its known as turnip cabbage. 136g. Of kohlrabi contains full source of vitamin-C and get 140.34 calories energy per cup. It's also play a vital role for diabetes patient. It's decrease the blood sugar level approximately 60%. You can be eaten raw or cooked as you like.
4)Spinach. Spinach has rich content of iron vitamin A,K and C, magnesium and folate. It is the leafy green vegetable. Also contain a great source of calcium and antioxidants. Spinach provides magnesium to help gain the muscle strength and improves nervous system. Iron helps to the consistency level of blood and energy. Biology says, it's also controls the blood pressure level. 1 cup of spinach made up of water and contains 7.2 calories energy. You can take it salads as well as pasta for different kind of soups.
5) Carrot: Carrots is a rich content of vitamin- A. Biology says that can reduce tendency of prostate cancer by 4-5%, 1 cup or 25-28g. of carrots gives 50 calories. Vitamin-A plays a vital role of proper vision. It's also a versatile vegetable. Carrot juice extract and kill the growth of leukaemia cells. Another study says, that's it also reduces the chances of lungs cancer in smoker. Smokers at least once a week take the carrot juice or solid. Put chopped carrot in soups or casseroles. It's also enhance is taste as well as boost immunization power.
6) Garlic: Garlic decreases blood sugar levels help lower triglyceride levels and it's also have a anti cancering effect. Garlic improve insulin sensitivity in blood to decrease blood sugar level. Eat some medicinal plant and pleasure antibiotic role. Diallyl sulphide (compound of garlic) fighting the campylobacter bacterium (tested in lab). Each garlic cloves contents 4.32 Calories of energy.
7) Ginger: Ginger helps decrease the level of blood sugar. It's reduce the chances of knee and shoulder pain and diabetes. It's help to treating disease orders like Arthritis, gout and Lupus. Natural remedy for sickness and helps to reduce nausea, alleviate inflammation. Take it dessert dishes and boost your immune power.
8)Sea vegetable: Sea vegetable contents are antioxidant which name is focoxanthin.(13.65 times power of Vitamin E) vegetable contains chlorophyll as we know, that has a anti-inflammatory properties. Some common types of Seaweed: sea lettuce, kale, wekame etc. It is a versatile nutritious plants. Rich contain of docosahexaenoic acid and eicoapantaenoic acid,(two types of Omega 3 fatty acid) which found is basically dairy and meat products. Decrease the rates of goitre because it's contain high source of Iodine. Take it cooked hot salad items.
9)Tomatoes: Tomato is a high source of Beta carotene which breaks down into vitamin-A and helps the proper vision. 1 cup of chopped tomato contains 30-32 calories, 26 milligrams of Vitamin-C and approx. 425 milligrams of potassium. Its content like open that say help us to reduce the chances of prostate cancer. In tomatoes present lutein and zeaxanthin helps to provide the proper vision. Take it in salad, puree, ketchup or juice.
10)Sweet bell peppers: These are commonly available red green and yellow in colour. 1 cup of sweet bellpapers contains 39 Calories of energy, vitamin-A and B6, 192 milligram of Vitamin-C, folate contains in it. It's content capsanthin, Lutein and quercetin, which protects our vision. These are also versatile vegetable. Add it scrambled eggs or sandwiches.
11) Fermented vegetable: It improves the gut. It's contain probiotics which help with the symptoms of irritable bowel syndrome. Also, reduce the chances of diarrhoea. Enjoy this put in salad, sandwiches or side dish.
12) Red cabbage: These belongs to cruciferous family. One cup of cabbage contains 2 gram fibre and fulfill 80-85% of Vitamin-C. High content of anthocyanins which is very effective for our health. Biology says, it helps to increase the cholesterol level and protect from liver damage. People enjoy this with salad or sandwiches.
13) Alfa-Alfa: High sources of fibre content and reduces the inflammation and high sources of amino acid in protein. It is very beneficial for our health. 1 cup of alfalfa contains 8- 10 Calories of energy and also contains saponins, flavonoids and phytoestrogens. To Reduces the chances of Arthritis and kidney problems. Very good amount of vitamin K present in it. Take it in salad or sandwiches and enjoying it.
14) Collard Greens: It are high in antioxidants and decrease the risk of prostate cancer. Just take one serving per week and decreased 58% risk of glaucoma. 1 cup of cooked Greens contents 4 grams protein and 5-6 grams of fibre. Also, high source of calcium which, decrease the risk of osteoporosis. Another study prove that 28% calcium fulfilled by take 190 grams of greens.
15) Beet: Drinking beetroot juice helps to decrease blood pressure. 1 cup of beats contains 55-60 calories energy. Beats content Alpha lipoic Acid which decreases risk of diabetes and nerve problems. It is also called diabetic neuropathy. Wheat also good for heart system. Beetroot juice for solid wheat contains potassium an folate. Take it with salad sandwiches as well as juices.
16) Swiss Chard: 1 cup of Swiss chard nearly about 35 grams. It contains 7 calories energy and 1 gram protein fibre with Vitamin A,C,K, manganese and magnesium element. It's protect from damaged the diabetes mellitus. Antioxidant extract from kidney and liver to save them. Also, decrease in the blood sugar level and maintain diabetes.
17) Kale: Kale is reach higher amount of Vitamin A,C,K, potassium, copper, calcium and antioxidants. Biology says, that kale juice decreases blood pressure and reduce blood sugar cholesterol level. It's a leafy green vegetable. 1 cup of raw leaves gives us 7 calories energy. Take Kale juice or Kale chips as you like it. Studies show that kale Juice is about 10% reduce LDL cholesterol and increased about 27% of HDL cholesterol.
18) Cauliflower: Cauliflower is under the group of cruciferous vegetable which contain indone-3-carbinol. It's reduce the breast cancer and another anticancer compound which name is Sulforaphane. 1 cup of chopped cauliflower contains vitamin C,K and 25-27 calories energy. It's also contents fibre to improves health system and reducing obesity. People may enjoy in curry or blend and turn into ka pizza base.
19) Broccoli: Broccoli gives us 53-55 calories of energy with Vitamin K and C. It' are helpful cruciferous vegetables. Broccoli contains sulphoine and it's reduced the breast cancer cells number and blocked them. After destroyed it. Take it in soups or salads. Its also contains glucosinolate. Eating this vegetable help you to prevent any kind of chronic disease.
20) Brussels: It's contain kaempferol, (an antioxidant) which protect oxidative damage cells and prevent diseases. A good amount of Vitamin A,C, folate, manganese and potassium reaches in it. It can also help detoxification as well. Some specific types of enzyme present in it, which could decrease the level of colorectal cancer.
So, these are the top 20 vegetable which very Nutritious and much beneficial for health system.
1) Sweet potatoes: Sweet potatoes are contains 0.177g. fat and 104 calories energy, 4 gram fibre and 2 gram proteins. Rich source of vitamin A Vitamin C and Vitamin B6, 11-12% of potassium and 6-8% of manganese and beta carotene present in it. Beta carotene changes in vitamin A and it is very crucial for our eye's. Sweet potatoes are very beneficial for diabetes ppatient. Because it's low the glycogen and high fibres content to maintain the blood sugar level. Sweet potatoes are orange colour and sweet in taste. Beta carotene helps to prevent certain types of cancer lungs disease. Biology says, white sweet potatoes helps to reduce the blood cholesterol and sugar levels. Serve it with fish or tofu.
2)Peas: Green Peas contains a good amount of fibre which helps to grow healthy body. 159 gram green peas 1 cup greenpeas contains 9 grams of proteins, fibre, 132-137 calories of energy, Vitamin-E,C and K, riboflavin, vitamin-B3 Vitamin-B1 and folate. It's help our digestive system to enhance the beneficial bacteria and helps the bowel movement in gut of intestine. Also, controls blood sugar level when eaten a large amount of greenpeas. Peas contains a compound which name is saponins. This is help us to fight cancer and reducing tumor growth, destroyed the cancer cells. Person can make a refreshing pea and mint soup.
3)Kohlrabi: It's a rich source of vitamin-C. Biology says a greater reduction in blood sugar by it. Kohlrabi displays stronger antidiabetic and anti-inflammatory effects. Also, its known as turnip cabbage. 136g. Of kohlrabi contains full source of vitamin-C and get 140.34 calories energy per cup. It's also play a vital role for diabetes patient. It's decrease the blood sugar level approximately 60%. You can be eaten raw or cooked as you like.
4)Spinach. Spinach has rich content of iron vitamin A,K and C, magnesium and folate. It is the leafy green vegetable. Also contain a great source of calcium and antioxidants. Spinach provides magnesium to help gain the muscle strength and improves nervous system. Iron helps to the consistency level of blood and energy. Biology says, it's also controls the blood pressure level. 1 cup of spinach made up of water and contains 7.2 calories energy. You can take it salads as well as pasta for different kind of soups.
5) Carrot: Carrots is a rich content of vitamin- A. Biology says that can reduce tendency of prostate cancer by 4-5%, 1 cup or 25-28g. of carrots gives 50 calories. Vitamin-A plays a vital role of proper vision. It's also a versatile vegetable. Carrot juice extract and kill the growth of leukaemia cells. Another study says, that's it also reduces the chances of lungs cancer in smoker. Smokers at least once a week take the carrot juice or solid. Put chopped carrot in soups or casseroles. It's also enhance is taste as well as boost immunization power.
6) Garlic: Garlic decreases blood sugar levels help lower triglyceride levels and it's also have a anti cancering effect. Garlic improve insulin sensitivity in blood to decrease blood sugar level. Eat some medicinal plant and pleasure antibiotic role. Diallyl sulphide (compound of garlic) fighting the campylobacter bacterium (tested in lab). Each garlic cloves contents 4.32 Calories of energy.
7) Ginger: Ginger helps decrease the level of blood sugar. It's reduce the chances of knee and shoulder pain and diabetes. It's help to treating disease orders like Arthritis, gout and Lupus. Natural remedy for sickness and helps to reduce nausea, alleviate inflammation. Take it dessert dishes and boost your immune power.
8)Sea vegetable: Sea vegetable contents are antioxidant which name is focoxanthin.(13.65 times power of Vitamin E) vegetable contains chlorophyll as we know, that has a anti-inflammatory properties. Some common types of Seaweed: sea lettuce, kale, wekame etc. It is a versatile nutritious plants. Rich contain of docosahexaenoic acid and eicoapantaenoic acid,(two types of Omega 3 fatty acid) which found is basically dairy and meat products. Decrease the rates of goitre because it's contain high source of Iodine. Take it cooked hot salad items.
9)Tomatoes: Tomato is a high source of Beta carotene which breaks down into vitamin-A and helps the proper vision. 1 cup of chopped tomato contains 30-32 calories, 26 milligrams of Vitamin-C and approx. 425 milligrams of potassium. Its content like open that say help us to reduce the chances of prostate cancer. In tomatoes present lutein and zeaxanthin helps to provide the proper vision. Take it in salad, puree, ketchup or juice.
10)Sweet bell peppers: These are commonly available red green and yellow in colour. 1 cup of sweet bellpapers contains 39 Calories of energy, vitamin-A and B6, 192 milligram of Vitamin-C, folate contains in it. It's content capsanthin, Lutein and quercetin, which protects our vision. These are also versatile vegetable. Add it scrambled eggs or sandwiches.
11) Fermented vegetable: It improves the gut. It's contain probiotics which help with the symptoms of irritable bowel syndrome. Also, reduce the chances of diarrhoea. Enjoy this put in salad, sandwiches or side dish.
12) Red cabbage: These belongs to cruciferous family. One cup of cabbage contains 2 gram fibre and fulfill 80-85% of Vitamin-C. High content of anthocyanins which is very effective for our health. Biology says, it helps to increase the cholesterol level and protect from liver damage. People enjoy this with salad or sandwiches.
13) Alfa-Alfa: High sources of fibre content and reduces the inflammation and high sources of amino acid in protein. It is very beneficial for our health. 1 cup of alfalfa contains 8- 10 Calories of energy and also contains saponins, flavonoids and phytoestrogens. To Reduces the chances of Arthritis and kidney problems. Very good amount of vitamin K present in it. Take it in salad or sandwiches and enjoying it.
14) Collard Greens: It are high in antioxidants and decrease the risk of prostate cancer. Just take one serving per week and decreased 58% risk of glaucoma. 1 cup of cooked Greens contents 4 grams protein and 5-6 grams of fibre. Also, high source of calcium which, decrease the risk of osteoporosis. Another study prove that 28% calcium fulfilled by take 190 grams of greens.
15) Beet: Drinking beetroot juice helps to decrease blood pressure. 1 cup of beats contains 55-60 calories energy. Beats content Alpha lipoic Acid which decreases risk of diabetes and nerve problems. It is also called diabetic neuropathy. Wheat also good for heart system. Beetroot juice for solid wheat contains potassium an folate. Take it with salad sandwiches as well as juices.
16) Swiss Chard: 1 cup of Swiss chard nearly about 35 grams. It contains 7 calories energy and 1 gram protein fibre with Vitamin A,C,K, manganese and magnesium element. It's protect from damaged the diabetes mellitus. Antioxidant extract from kidney and liver to save them. Also, decrease in the blood sugar level and maintain diabetes.
17) Kale: Kale is reach higher amount of Vitamin A,C,K, potassium, copper, calcium and antioxidants. Biology says, that kale juice decreases blood pressure and reduce blood sugar cholesterol level. It's a leafy green vegetable. 1 cup of raw leaves gives us 7 calories energy. Take Kale juice or Kale chips as you like it. Studies show that kale Juice is about 10% reduce LDL cholesterol and increased about 27% of HDL cholesterol.
18) Cauliflower: Cauliflower is under the group of cruciferous vegetable which contain indone-3-carbinol. It's reduce the breast cancer and another anticancer compound which name is Sulforaphane. 1 cup of chopped cauliflower contains vitamin C,K and 25-27 calories energy. It's also contents fibre to improves health system and reducing obesity. People may enjoy in curry or blend and turn into ka pizza base.
19) Broccoli: Broccoli gives us 53-55 calories of energy with Vitamin K and C. It' are helpful cruciferous vegetables. Broccoli contains sulphoine and it's reduced the breast cancer cells number and blocked them. After destroyed it. Take it in soups or salads. Its also contains glucosinolate. Eating this vegetable help you to prevent any kind of chronic disease.
20) Brussels: It's contain kaempferol, (an antioxidant) which protect oxidative damage cells and prevent diseases. A good amount of Vitamin A,C, folate, manganese and potassium reaches in it. It can also help detoxification as well. Some specific types of enzyme present in it, which could decrease the level of colorectal cancer.
So, these are the top 20 vegetable which very Nutritious and much beneficial for health system.
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