From giving essential vitamins and minerals to fighting illness, it's obvious that including vegetables in your food is essential for good health.
A good mix of vegetables in your diet is very important to take advantage of diverse health benefits. Grow these vegetables from seeds and get the most nutritional thrill for your daily recipes.
Spinach:
This leafy green is one of the healthiest vegetables and tops the chart for its impressive nutritional value. It's proven that one cup about 30gms of raw spinach gives 56% of your daily vitamin A.
Spinach can provide our entire daily vitamin K requirement with just 7 calories. With an amazing deal of antioxidants, spinach is known to reduce chronic diseases.
Dark green leafy vegetables like spinach are identified for their high beta-carotene and lutein, the antioxidants that have been associated with a lowered risk of cancer.
Broccoli:
Broccoli is extensively used in healthful salads and fitness diets. Belonging to the cruciferous family of vegetables, it's rich in a sulfur-containing plant compound known as glucosinolate, a protective effect against cancer.
Broccoli is also loaded with nutrients and can protect heart-related problems.
Carrots:
Carrots are a super food packed with vitamin A, giving 428% of the daily recommended value in just one cup of about 128 grams.
Just like green leafy vegetables, carrots contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and helps in reduced chronic diseases. Each serving of carrots per week reduces a 5% risk of prostate cancer.
Garlic:
Diverse studies have shown that garlic can regulate blood sugar as well as encourage good heart health. Garlic has a great history of use as a medicinal plant, with roots drawing back to ancient China and Egypt.
One of the compounds found in garlic is allicin, which is largely responsible for various health benefits of garlic. With tested results, garlic is found to decrease total blood cholesterol, triglycerides, and LDL cholesterol.
Green Peas:
Peas have a higher amount of carbs and calories and are considered a starchy vegetable. These greens are incredibly nutritious. Peas are rich in fiber, proteins and vitamins A, C and K, riboflavin, thiamin, niacin, and folate.
As these are high in fiber, peas support digestive health by improving the beneficial bacteria in your gut and helping regular bowel movements. These are considered to help reduce chronic diseases.
Brussels Sprouts:
Just like broccoli, brussels sprouts are a member of the cruciferous family of vegetables and carry the same health-promoting plant compounds.
Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells.
Eating Brussels sprouts can lead to a 15 % increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer.
Ginger:
Ginger is one of the most popular for a natural remedy, the roots are used as a spice in everything from vegetable dishes to desserts.
Ginger has beneficial effects on nausea, motion sickness and is best known for anti-inflammatory properties, which can help treat inflammation-related disorders like arthritis, lupus, or gout.
Red Cabbage:
Red Cabbage relates to the cruciferous family of vegetables and as a result, it brings antioxidants and health-promoting properties. One cup of raw red cabbage contains 2 grams of fiber as well as 85% of vitamin C required daily.
Anthocyanins, a group of plant compounds that contribute to its distinct color, prevent increases in blood cholesterol levels, and protect against damage to the heart and liver.
Sweet Potatoes:
Considered as a root vegetable, sweet potatoes stand out for their sweet taste and impressive health benefits. One medium sweet potato carries 4 grams of fiber, 2 grams of protein, and a great amount of vitamin C, vitamin B6, potassium and manganese.
Beta-carotene consumption has been linked to a significant reduction in the risk of specific types of cancer, including lung and breast cancer.
Asparagus:
Asparagus or sparrow grass is an excellent addition to any diet. It contains plenty of selenium, vitamin K, thiamin, and riboflavin. This is generally grown in springs and widely included in dishes for several vitamins and minerals.
There are plenty of vegetables and herbs which you can grow and enjoy the richness of fresh healthy feast!!!
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