Vegetables-At a glance

Eating vegetables provides health benefits – people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients

Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
Potassium rich nutrientsVegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Artichoke

Artichoke

Artichoke has been used traditionally as food and as a medicinal herb for its diuretic and digestive properties. Artichoke leaves are used by many in connection with gastrointestinal complaints stemming from bile deficiency (in the liver and gall bladder), as well as to stimulate appetite and diuresis. The results of several clinical investigations suggested that artichoke extracts are useful when used in connection with hepato-biliary dysfunction and digestive complaints, such as sensation of fullness, loss of appetite, nausea, and abdominal pain. Some researchers have even suggested that artichoke dry extract could be safely recommended to patients with hyperlipoproteinemia and for possible prevention of vascular disease. Artichoke also has powerful antioxidant activity.

Suggested health benefits of artichoke

High Cholesterol: Lowers LDL or bad cholesterol and increases HDL or good cholesterol. Artichoke leaf has been shown to lower cholesterol. One study showed a decrease in total cholesterol of 18.5 and LDL cholesterol by 23. It had actually gained widespread use in the 1950’s and 60’s before the advent of statin drugs. It is thought to interfere with cholesterol synthesis. A substance it contains called luteolin may play a role in it cholesterol lowering abilities.
Reduces triglycerides, total serum cholesterol
Has diuretic properties – useful in kidney disease
Increases bile flow and lover function – used in connection with cirrhosis
Helps abdominal pain, heartburn, bloating
Relieves constipation, diarrhea, nausea, vomiting

Asparagus

Asparagus, its fleshy spears topped with bud-like compact heads, is often thought of as a luxury vegetable, prized for its succulent taste and tender texture. It is harvested in the spring when it is 6 to 8 inches tall. While the most common variety of asparagus is green in color, two other edible varieties are available. White asparagus, with its more delicate flavor and tender texture, is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select gourmet shops, and it is generally more expensive than the green variety since its production is more labor intensive. The other edible variety of asparagus is purple in color. It is much smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color. With prolonged cooking, the purple color may disappear.

Benefits of Asparagus

It is high in vitamin K and Folate
Eat asparagus when you are pregnant or thinking about conceiving – because of it being high in folic acid it helps prevent birth defects such as spina bifida
Great for your heart
Helps menstrual cramps with fertility problems
Great for your gastrointestinal tract and your colon
Helps menstrual cramps
Great food to help treat depression
Has been known to increase the success rate of chemo therapy
Is considered a diuretic which means it is a good anti-inflammatory – best for arthritis, asthma rheumatism, and even water retention…PMS
Help get rid of warts
Helps detoxify your body
Add more asparagus to your diet to lover cholesterol
Great for nursing mothers stimulating milk production
Has antioxidant agents – prevents the effects of aging
Has antifungal and antiviral qualities
Great for your kidneys – cleansing your body by stimulating urination and preventing kidney stones
Helps prevent bladder and urinary tract infections
Use to be used as an a aphrodisiac – increase sexual and comforting feelings
Helps with treating HIV
Helps prevent multiple sclerosis
Helps prevent scurvy
Asparagus has anti-cancer agents – especially lung cancer
Helps fight chronic fatigue syndrome
Helps fight off high blood pressure
If you bruise easily – eat more asparagus
Is considered a laxative – eat an asparagus if you have diarrhea and constipation
Great for your capillaries – eat more asparagus to avoid varicose veins
Great for your eyes preventing cataracts
If you are experiencing hair loss- eat more asparagus
Helps treat toothaches

Both beets and Swiss chard are different varieties within the same plant family (Amaranthaceae-Chenopodiaceae) and their edible leaves share a resemblance in both taste and texture. Attached to the beet’s green leaves is a round or oblong root, the part conjured up in most people’s minds by the word ‘beet.’ Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white or golden roots. No matter what their color, however, beet roots aren’t as hardy as they look; the smallest bruise or puncture will cause red beets’ red-purple pigments, which contain beneficial flavonoids called anthycyanins, to bleed, especially during cooking.

Health Benefits of Beet

Beets have ZERO trans fat and ZERO saturated fat. They are also low calorie! How’s that for a food to satisfy your hunger and have the ability to satisfy a sweet tooth at the same time? You’ve got to love a food that meets a sugar craving and doesn’t harm your body!
Canned beets are very inexpensive! Buy them sliced or whole and buying the store brand they will cost about 60 cents or less! Just put a few cans in the refrigerator and next time you are looking for a snack food they will be super cold and ready to eat, no dirty pots, no cooking. Just drain and enjoy with a fork!
Beets are high in carbohydrates which means they are a great instant energy source, but unlike processed foods which are high in carbohydrates, beets will energize your body. Beets can be regarded as body fuel.
Beets contain sodium, magnesium, calcium, iron and phosperous! They are also considered a fiber food and contain vitamins A and C as well as niacin! You can’t beat that!
Beets contain folic acid which is necessary for the production and maintenance of new cells. This is especially important for pregnant woman or anyone undergoing physical healing. Many people take
folic acid in the form of herbal supplements, but if you eat beets, you won’t need to! It is always better for the body to receive it’s nutrients and vitamins through food over a supplement because it is like mainlining the natural source into your bloodstream. The benefits are far superior and faster with real food over powder mixes or pills.
Studies have shown that beets guard against cancer, especially colon cancer.
Medical studies have also shown that including beets in your diet helps protect a body against heart disease.
Beets are available all year round! So they are not difficult to find in any produce section if you want them fresh!
Beets can be eaten raw or you can boil, steam roast or sautee them. Additionally raw beets can be juiced in a Jay the Juiceman type juicer very easily! But be warned, beet juice is EXTREMELY strong and powerful! If you want to get naturally drunk without alcohol, take a glass of beet juice and see what happens. It is startling! If you want the benefits of beet juice but candle handle drinking it straight up, then mix it with some carrot or apple juice for a milder but still beneficial juice.
Borscht, a very popular vegetable soup made of beets is a traditionally loved dish in Poland, Russia, Germany and other Eastern European menus. There are cold and hot Borscht soups and each country varies some of the ingredients, but beets are the one common and main ingredient of this revered and hearty soup.
Even the leaves of raw beets have been eaten and useful and beneficial to one’s health. The leaves have been known to counter “garlic” breath and in Roman times Hippocrates advocated the use of beet leaves as binding for healing wounds.
Beets being naturally colorful and bright red make an excellent and healthful garnish for artistic presentation of a meal. They also can be made into a number of cold salads for a change of pace meal. Betacyanin is the pigment that gives beets their red color, this pigment is what is responsible for helping to fight cancer.
Beets have been shown to help cleanse the blood, cleanse the colon and strengthen the gall bladder and liver.
There is something called Beet Therapy. Doctors have used it to get rid of tumors and to help people with blood diseases and leukemia.
Some people have used beats to treat and cure boils, abscesses and even acne.

Bok Choy

Bok Choy is a member of the cabbage family and quite popular in Asian cuisine. Also known as Chinese white cabbage, among other names, it is frequently found in wonton soup and many stir-fry dishes ordered in Japanese and Chinese restaurants. Mildly flavored with a tender sweetness, bok choy is a welcome accompaniment to many meals without being overpowering. It can be found fresh year-round in supermarkets.

Health Benefits of Bok Choy

Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6. Some of the vitamins found in bok choy are also powerful antioxidants, making this tasty cabbage an extremely healthy treat.

The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers. Beta-carotene has also been known to reduce the risk of cataracts. Bok choy is also an excellent source of folic acid, and can also contain other healthful nutrients like iron, depending on where it was grown.

Breadfruit

Breadfruit is unlike any other fruit you’ve eaten before. That’s because breadfruit does not have the look, feel or consistency of a typical fruit, but like its name suggests, looks much like bread. When the breadfruit is ripe it is relatively soft and the inside has a yellow, cream colored flesh that resembles bread. The flesh of the breadfruit is somewhat sweet and has a nice fragrant smell.

Health Benefits of Breadfruit

Not only is breadfruit a rich source of energy, breadfruit also contains significantly high amounts of fiber. According to the American Heart Association fiber decreases bad cholesterol and triglycerides which increases heart attack risks. An increased intake of fiber lowers LDL (bad) cholesterol levels in the body, while elevating HDL (good) cholesterol levels in the body. Breadfruit protects the body against heart disease and heart attacks.

Additionally, the fiber found in breadfruit can help those with diabetes to control the disease. Research shows that fiber can control diabetes by reducing the absorption of glucose from the food we eat.

Another health benefit of breadfruit is that breadfruit helps to make our intestines and bowels work properly. Fiber regulates bowel movements and clears out the buildup of junk from our intestines; eating breadfruit on a regular basis can reduce the risk of developing colon cancer.

Breadfruit benefits the body as it contains favorable amounts of Omega-3 and Omega-6 fatty acids. These essential fatty acids help the body and mind to develop normally. Fatty acids also stimulate skin and hair growth, regulate our metabolism, promote reproduction and stimulate bone health.

In addition to these health benefits breadfruit also contains Vitamin C, thiamin, riboflavin, niacin, iron and phosphorus. Further research is being done to uncover even more health benefits of breadfruit. But in the meantime, you can start eating more breadfruit and take advantage of the many health benefits we know it has now.

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means ‘cabbage sprout.’ Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Do not let the smell of the sulfur compounds that are released while cooking keep you away from this highly nutritious vegetable.

Health Benefits of Broccoli

Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.

Brussels Sprouts

Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature cabbages, with diameters of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows as high as three feet tall. Brussels sprouts are typically sage green in color, although some varieties feature a red hue. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem. Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright and green taste.

Health Benefits of Brussels Sprouts

Brussels Sprouts Are High in Vitamin C
One of the things that you may not know about Brussels Sprouts is that they are one of the vegetables that is highest in Vitamin C. Four ounces of Brussels Sprouts contains about 100 mg of Vitamin C – when it is not yet cooked. When it is cooked thoroughly, it will contain about 40 mg of Vitamin C. If you want to get the most Vitamin C out of your Brussels Sprouts but still cook them, the best thing that you can do is steam them to a point where they are still a bit crispy. The same holds true for most types of vegetables.

Brussels Sprouts May Help Prevent Cancer
Many types of vegetables have been proven to protect the body against developing certain types of cancer. Brussels Sprouts are no exception. The reason that Brussels Sprouts can help prevent the body from developing cancer is because they contain Glucosinolates and antioxidants. Some of the types of cancer that Brussels Sprouts may help protect the body against include breast, colon and prostate.

Brussels Sprouts Are a Good Source of Fiber
As with a wide variety of other vegetables, Brussels Sprouts are known to contain a fairly high amount of fiber. This essential nutrient is just very healthy for the body, in general. It can help you maintain a regular digestive system, fight cancer and regulate both blood sugar and cholesterol levels. Most people do not get the recommended daily amount of fiber, so getting it any way, even though the form of Brussels Sprouts, can help.

Brussels Sprouts Provide the Body With Potassium
Brussels Sprouts are a good source of potassium, which can also be found in potatoes and bananas. In regards to nutrient deficiencies, potassium deficiency is known to be one of the more common types of deficiencies. Eating Brussels Sprouts is a great way to get potassium if you don’t like bananas or potatoes – or even if you do.

Cabbage

Cabbage, a member of the Cruciferae family, is related to kale, broccoli, collards and Brussels sprouts. Cabbage has a round shape and is composed of superimposed leaf layers.

There are three major types of cabbage: green, red and Savoy. The color of green cabbage ranges from pale to dark green while red cabbage has leaves that are either crimson or purple with white veins running through. Both green and red cabbage have smooth textured leaves. The leaves of Savoy cabbage are more ruffled and yellowish-green in color. nd oil contained in the seeds of okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.

Health Benefits of Cabbage

Cabbage contain phytonutrients, works to protect the body from free radicals that can damage the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes involved in detoxification.
Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate.
Cabbage is a muscle builder, blood cleanser and eye strengthener.
The juice of fresh raw cabbage has been proven to heal stomach ulcer.
Cabbage is rich in iron and sulfur.
Juice of fresh cabbage is effective in treating fungus infection(due to it sulfur content).
Cabbage can lower serum cholesterol.
Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body’s most important internally produced antioxidant which plays a role in liver detoxification.
Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage.
Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer’s disease.

Carrot

Carrot is an edible root vegetable which is originated from Asia. It gains high respect in Western countries as it has been regarded as the best dishes for its outstanding nutritional and medicinal values. Even Dutch have listed carrot as one of their national dishes.

Health Benefits of Carrot

– Prevent heart diseases: In a study meant to reveal therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland revealed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day is taken for thee weeks. High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol level it is good to prevent heart related problems. A group of Swedish scientists discovered that root vegetables can reduce the chances of having a heart attack. A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found that those who ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.

– Prevent cancer: Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In a study, researchers found that eating fiber rich carrots reduce the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.

– Macular degeneration: This is a common eye disease of elderly. It impairs the macula. Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.

– Improves eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrot is rich in vitamin A it is good for improving eyesight.

– Stroke: A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with highest levels of Beta carotene have the best survival rate.

– Diabetes: Carrot is good for blood sugar regulation because of the presence of carotenoids in carrot. Carotenoids inversely affect insulin resistance and thus lower blood sugar.

Cauliflower

Cauliflower is a vegetable belonging to the Brassica oleracea species, which also includes cabbage, Brussels sprouts, kale, broccoli and collard greens. The vegetable originated in the Northeast Mediterranean and is presently cultivated in most of the countries of the world. It has a white head and stalk and is surrounded by thick, green leaves. However, the stalk and the leaves are discarded and only the head (white curd) is eaten. Cauliflower can be had in the raw, cooked or pickled form, though it the raw form that holds the highest nutritional value. Given below is complete information on the health and nutrition benefits of eating cauliflower.

Health Benefits of Cauliflower

The allicin in cauliflower is known to promote a healthy heart and reduce the risk of strokes
Cauliflower contains selenium and vitamin C, both of which work together to strengthen the immune system.
Cauliflower has been associated with the maintenance of a healthy cholesterol level.
Being rich in folate, cauliflower is known to help improve cell growth and replication.
The high amount of fiber in cauliflower improves colon health and can even help prevent cancer.
Recently, it was found that cauliflower contains ‘indole-3-carbinol’, a substance that can prevent breast and other female cancers.
The glucosinolates and thiocyanates, present in cauliflower, increase the ability of liver to neutralize potentially toxic substances.
Cauliflower acts as a blood and liver detoxifier.
Sulforaphane, a substance in cauliflower, can remove cancer causing chemicals and also stop the spread of cancer cells, even in the later stages of their growth.
Researches have suggested that cauliflower contains certain phyto-chemicals that might help reduce the risk of some hereditary cancers

elery

Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.

Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender. In the United States, we are used to celery appearing in different shades of green, but in Europe they also enjoy a variety that is white in color. Like white asparagus, this type of celery is grown shaded from direct sunlight, so the production of its chlorophyll content, and hence its green color, are inhibited.

Health Benefits of Celery

The strong water removing powers of celery enable it to be used in the control of health problems such as arthritis, stone, liver problems and rheumatism.
A tablespoonful of honey in celery juice, sipped slowly, will very effectively reduce the appetite if taken before a meal, and makes a delightful drink. It will also help in reducing their weight.
You can take the same mixture as a nightcap; it will help you to relax into a soothing and restful sleep. So those who have a problem of sleeplessness must enjoy the sound sleep after having this yummy health drink.
Those who are suffering from stones in the gall bladder or the kidney must take the juice of celery. It has been found that those who drank juice do not found any formation of stones in bladders & kidney again. It seems likely that this effect is related to the anti-arthritic properties of the juice.
Celery calms the nerve because of the high calcium content & helps in controlling high blood pressure. Raw celery should be eaten to reduce high blood pressure.
Celery is used in aromatherapy and other traditional way of healing like Ayurveda. In Japan, rheumatic patients are sometimes put on a celery only diet.
Moreover you can eat a lot of celery without thinking twice because it has almost zero calories. You won’t add any extra pounds after having such a yummy drink or raw celery.
The whole plant is gently stimulating & nourishing; it also acts as a digestive remedy and liver stimulant. A tincture can be used as a diuretic in hypertension and urinary disorders.
Celery roots, fruits (seeds), and aerial parts, are used as ethno medically to treat mild anxiety and agitation, loss of appetite, fatigue & cough.

Chard

Chard is a relative of beets and spinach. It has a slightly bitter and salty flavor that becomes stronger as the leaves mature.

Health Benefits of Chard

Even though chard exhibits great nutritional benefits, it is not a complete food. Swiss chard is packed with nutrition. It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber. It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese. Swiss chard is also a good source of many other nutrients including vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid.

Swiss chard is one of the most powerful anti-cancer foods due to its combination of traditional nutrients; phytochemicals, chlorophyll, other plant pigments, and soluble fiber. The generous amount of vitamin K that is contained in Swiss chard, is especially beneficial in the maintenance of bone health.

Chickpeas

Garbanzos have a delicious nutlike taste and a texture that is buttery, yet somewhat starchy and pasty. A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of chickpeas as being in beige in color, other varieties feature colors such as black, green, red and brown.

Health Benefits of Chickpeas

Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
Manganese for Energy Production: Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
Iron Boost: Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
Stabilizing Blood Sugar and Low Glycaemic Index (GI): Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.
Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
Weight Loss: Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.

Collards

Collards are leafy green vegetables that belong to the same family that includes cabbage, kale and broccoli. While they share the same botanical name as kale, Brassica oleracea, and some resemblance, they have their own distinctive qualities. Like kale, collards are one of the non-head forming members of the Brassica family. Collards’ unique appearance features dark blue green leaves that are smooth in texture and relatively broad. They lack the frilled edges that are so distinctive to their cousin kale. The taste of collards can be described as pleasantly green and bitter.

Health Benefits of Collards

– Lowers Risk of Cancers
– Lowers Risk of Ovarian Cancer
– Lowers Risk of Breast Cancer
– Detoxifies Cells
– Cleanses Cells
– An Antioxidant Vegetable
– Protects DNA
– Protects from free radicals
– Lowers Risk of Prostate Cancer
– Lowers Risk of Colorectal Cancer
– Lowers Risk of Lung Cancer
– Protects from Atherosclerosis
– Protects from Osteoarthritis
– Protects from diabetes
– Protects from Rheumatoid arthritis
– Lowers Risk of Colon Cancer
– Lowers Risk of Asthma Attacks
– Improves Bone health
– Prevents Migraine headaches
– Reduces PMS symptoms
– Prevents blood clotting
– Improves Immune System
– Prevents from bad cholesterol
– Improves blood flow
– Lowers Risk of Heart Attack
– Lowers Risk of Stroke
– Promotes Lung health
– Protects Cardiovascular Health
– Improves heart health
– Reduces High blood pressure
– Lowers Cholesterol
– Reduces Stress
– Improves sleeping times
– Lowers Risk of hot flashes
– Helps with Menopause
– Slows Down Mental Function Loss
– Decreases Cognitive Decline
– Keeps Normal blood sugar level

Corn

Corn grows in ‘ears,’ each of which is covered in rows of kernels that are then protected by the silk-like threads called ‘corn silk’ and encased in a husk. Corn is known scientifically as Zea mays. This moniker reflects its traditional name, maize, by which it was known to the Native Americans as well as many other cultures throughout the world.

Health Benefits of Corn

Health benefits of corn include controlling diabetes, prevention of heart ailments, lowering hypertension and prevention of neural-tube defects at birth. Corn or maize is one of the most popular cereals in the world and forms the staple food in many countries including USA, Africa etc. It not only provides the necessary calories for daily metabolism, but is a rich source of vitamins A, B, E and many minerals. Its high fibre content ensures that it plays a role in prevention of digestive ailments like constipation and haemorrhoids as well as colorectal cancer. The antioxidants present in corn also act as anti-cancer agents and prevent Alzheimer�s.

Health benefits of corn are offered by presence of quality nutrients in it. Also, being rich in phytochemicals, it provides protection against numerous chronic diseases. Following are some of the health benefits of corn:

Rich Source of Calories: Corn is a rich source of calories and forms a part of the staple diet among many populations. The calorific content of corn is 342 calories per 100grams, among the highest in cereals.
Prevention of Haemorrhoids and Colorectal Cancer: The fibre content of one cup of corn amounts 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and haemorrhoids, as well as lowering the risk of colon cancer.
Rich Source of Vitamins: Corn is rich in vitamin B constituents, especially Thiamin and Niacin. Thiamin is essential for maintaining nerve health and cognitive function. Niacin deficiency leads to Pellagra; a disease characterised by diarrhoea, dementia and dermatitis and is commonly observed in malnourished individuals. Corn is also a good source of Pantothenic acid which is a vitamin necessary for carbohydrate as well as protein and lipid metabolism in the body. Deficiency of folic acid in pregnant women leads to birth of underweight infants and may also result in neural tube defects at birth. Corn provides a large chunk of the daily folate requirement. Yellow corn is a rich source of beta-carotene which forms vitamin A in the body, essential for maintenance of good vision and skin. The kernels of corn are rich in vitamin E, a natural antioxidant essential for growth.
Provides Necessary Minerals: Corn contains abundant phosphorus apart from magnesium, manganese, zinc, iron and copper. It also contains trace minerals like selenium. Phosphorus is essential for maintenance of normal growth, bone health and normal kidney functioning. Magnesium is necessary for maintaining normal heart rate and for bone strength.
Antioxidant Properties of Corn: According to studies carried out at Cornell University, corn is a rich source of antioxidants which fight the cancer causing free radicals. In fact, cooking increases the antioxidants in sweet corn. Corn is a rich source of a phenolic compound ferulic acid, an anti-cancer agent which has been shown to be effective in fighting tumours in breast cancer and liver cancer. Anthocyanins, found in purple corn also act as scavengers of cancer-causing free radicals.
Cardio-Protective Attributes: According to researchers, corn oil has been shown to anti-atherogenic effect on the cholesterol levels, thus preventing the risk of cardiovascular diseases.
Prevents Anaemia: The vitamin B12 and folic acid present in corn prevent anaemia caused by the deficiency of these vitamins.
Lowering LDL Cholesterol: According to Journal of Nutritional Biochemistry, consumption of corn husk oil lowers plasma LDL cholesterol by reducing cholesterol absorption by the body.
Protection against Diabetes and Hypertension: Consumption of corn kernels assists the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn.
Cosmetic Benefits: Corn starch is used in the manufacture of many cosmetics and may also be applied topically to soothe skin rashes and irritations. Corn products can be used to replace carcinogenic petroleum products which form major components of cosmetic preparations.

Cucumber

Cucumbers, scientifically known as Cucumis sativus, are grown to either be eaten fresh or to be pickled. Those that are to be eaten fresh are commonly called slicing cucumbers. They are cylindrical in shape and commonly range in length from about six to nine inches, although they can smaller or much larger. Their skin, which ranges in color from green to white, may either be smoothed or ridged depending upon the variety. Inside a cucumber is a very pale green flesh that is dense yet aqueous and crunchy at the same time, as well as numerous edible fleshy seeds.

Health Benefits of Cucumber

The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumbers’hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium.

A Radiant Complexion
The silica in cucumber is an essential component of healthy connective tissue, which includes intracellular cement, muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silicon to improve the complexion and health of the skin, plus cucumber’s high water content makes it naturally hydrating–a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis.

An Easy Way to Increase Your Consumption of Both Fiber and Water
Trying to get adequate dietary fiber on a daily basis is a challenge for many Americans. Adding a crunchy cool cucumber to your salads is an especially good way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber. Plus, you get the added bonus of vitamin C, silica, potassium and magnesium.

High Blood Pressure? Cucumber Can Help You Cool Down
When people who participated in the DASH (Dietary Approaches to Stop Hypertension) Study added foods high in potassium, magnesium and fiber, their blood pressure dropped to healthier levels. Those people in the study who ate a diet rich in these compounds in addition to the other foods on this diet (low fat dairy foods, seafood, lean meat and poultry) lowered their blood pressure by 5.5 points (systolic) over 3.0 points (diastolic).

Dandelion

Dandelion also known as lion’s tooth and wild endive, is a perennial herb native to the northern hemisphere. Dandelions dot the lawns of most North Americans and Europeans, and are more often thought of as a weed and a nuisance to those striving for a well-manicured lawn.

Health Benefits of Dandelion

Bone Health: Dandelion is rich in calcium, which is essential for growth and strength of bones, and is rich is anti oxidants like vitamin-C and Luteolin, which protect bones from age related damages due to free radicals, such as weakening and loss in density.
Liver Disorders: Dandelion can help liver in many ways. While its anti oxidants such as vitamin-C and Luteolin keeps it functioning in full gear and protect it from aging, other compounds in it help treating hemorrhage in liver, maintaining proper flow of bile etc. It also stimulates liver and promotes digestion.
Diabetes: Dandelion juice can help diabetic patients by stimulating production of insulin from pancreas and thus help keeping low the blood sugar level. Since it diuretic in nature, it makes the diabetic patients urinate frequently which too helps remove the extra sugar from the body. Moreover, diabetics are prone to renal problems. The diuretic properties of dandelion can help removing the sugar deposition in the kidneys through urine. Moreover, dandelion juice is slightly bitter to taste, which also effectively lowers sugar level in the blood, as all bitter substances do.
Urinary Disorders: Dandelion is highly diuretic in nature. In fact, its French name literally means “urinate in bed”. Thereby it helps clean deposits of toxic substances in the kidneys and the urinary system. Moreover, its disinfectant properties inhibit microbial growth in the urinary system.
Skin Care: Dandelion sap, also known as dandelion milk, is useful in treating skin diseases which are caused due to microbial and fungal infection, as this sap is highly alkaline and have germicidal, insecticidal and fungicidal properties. Care should be taken while using this sap as to avoid its contact with eyes. This sap can be used on itches, ringworm, eczema etc. without risk.
Acne: Dandelion juice is a good detoxifier, diuretic, stimulant and anti oxidant. These four properties make it a good treatment for acne. Before we know how it treats acne, we must know what causes it. Acne is caused mainly during teens, when the body undergoes many physiological and hormonal changes. The hormones, which bring about changes in the body, if do not maintain proper ratio among themselves or are not regulated properly, tend to deposit as toxic substances in the body which tend to come out with sweat through the sweat glands or sebaceous glands on the skin. Now, during these changes, these glands secret more oils which, mixed with dead skin, block the pores and the secretion is obstructed. Due to this, these toxic substances cannot escape and result in acne. This is further worsened by the microbial infections on the effected places. Dandelion juice, being a stimulant, diuretic and detoxifier in nature, can help regulate proper secretion of hormones, increases sweating and widens up the pores facilitating removal of toxics through sweat and also through urine, as it is diuretic too. Its sap, if externally applied on acne, can inhibit microbial infection.
Weight Loss: Our urine contains up to 4% of fats. So, more we urinate, more water and fats are lost from the body. Dandelion, being diuretic in nature, promotes urinating and thereby helping lose weight without side effects.
Cancer: Dandelion is high in anti oxidants such as vitamin-C and Luteolin which reduce the free radicals (very much responsible for causing cancer) in the body, thereby reducing the risk of cancer. It also detoxifies the body, which also helps protect from cancer.
Jaundice: Jaundice is primarily a disorder of the liver in which it starts over producing bile, which ultimately gets into the blood stream damaging the whole metabolism. The excess of bile is also reflected through color of the skin, eyes etc. The treatment of jaundice includes three main steps. First, checking production of bile; second, removal of excess bile from the body and third, fighting the viral infection. Dandelion is very helpful in all of these. It promotes liver health and regulates bile production. Being diuretic in nature, it promotes urination through which the excess bile is removed. Finally, being anti oxidant and disinfectant in nature due to presence of vitamin-C and Luteolin, it fights viral infection too. It is more beneficial if taken with sugarcane juice, since it replaces the sugar in the body which is very much lowered due to action of bile, causing extreme fatigue and weakness.
Gall Bladder Disorders: Dandelion is very beneficial for gall bladder and liver, as it improves their functioning, protects them from ill effects of oxidants and infections and regulates secretions from them.
Anemia: Dandelion has pretty good iron, vitamin and protein content. While iron is the integral part of hemoglobin in the blood, vitamins (particularly vitamin-B) and protein are essential for formation of red blood cells and certain other components of the blood. This way dandelion can help anemic people.
High Blood Pressure: Urinating is an effective way of lowering blood pressure. In fact, most of the modern drugs for lowering blood pressure are based on this phenomenon. Dandelion juice, being diuretic in nature, increases urinating, both in quantity and frequency and thus helps lower high blood pressure. The fiber in dandelion is also helpful in reducing cholesterol and thereby assists lowering of blood pressure, since cholesterol is one of the factors which make blood pressure high. Then there is potassium, which is in plenty in dandelion juice and is very effective in lowering blood pressure by replacing sodium.
Other Benefits: Dandelion can also be used as a vegetable and is a good source of fiber. It promotes digestion. In old days it was also used to treat scurvy, due to presence of vitamin-C in it. It also has healing effects on dyspepsia, infections in the stomach, intestines and urinary system.

Drumstick

Moringa oleifera or horseradish tree, is chiefly a tropical tree which is known in many parts of the world with its regional names as drumstick tree, kelor, nébéday, mlonge, malunggay, benzolive, saijhan, marango, and sajna. Moringa oleifera, commonly called the ‘drumstick tree’, is well known for its multi-purpose attributes, wide adaptability, and ease of establishment. Its leaves, pods and flowers are packed with nutrients important to both humans and animals.

Health Benefits of Drumstick

Juice of Drum stick when mixed in milk and offered to children greatly helps by strengthening their bones as it is said to be a great source of Calcium. Also drumstick is said to be a great blood purifier.
Pregnant women should often eat drumsticks as it helps ease any kind of pre and post delivery complication.
Drumstick soup helps ease any kind of chest congestions, coughs and sore throats.
Inhaling steam of water in which drumsticks have been boiled helps ease asthma and other lung problem.
Finally drumstick juice greatly adds to the glow on one’s face. Make a mixture of drumstick and limejuice and dab it on your face. You will find your face glowing greatly.