Benefits of Vegetables

              We all are taking vegetables in daily diet but most of us are really unaware of nutritional facts of vegetables. After reading this article you will know all the benefits , nutritional facts of  those vegetables which you are taking in your daily diet.   
             Firstly you will make sure what the vegetable is? How one know that it is a veg not a fruit? 

Vegetable: any plant whose fruit, seeds, roots, tubers, bulbs, stems, leaves, or flower parts are used as food, as the tomato, bean, beet, potato, onion, asparagus, spinach, or cauliflower.

1. Broccoli

                                  Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea.

It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.

There are three main varieties of broccoli:

• Calabrese broccoli
• Sprouting broccoli
• Purple cauliflower — despite its name a type of broccoli

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.

Here are the some  top  health benefits of broccoli.

One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.

One cup (91 grams) of raw broccoli packs (1):

• Carbs: 6 grams
• Protein: 2.6 gram
• Fat: 0.3 grams
• Fiber: 2.4 grams
• Vitamin C: 135% of the RDI
• Vitamin A: 11% of the RDI
• Vitamin K: 116% of the RDI
• Vitamin B9 (Folate): 14% of the RDI
• Potassium: 8% of the RDI
• Phosphorus: 6% of the RDI
• Selenium: 3% of the RDI

Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:

• Breast (13)
• Prostate (14)
• Gastric/stomach (15)
• Colorectal (16)
• Renal/kidney (17)
• Bladder (18)

Though this data is encouraging, it isn’t strong enough to make definitive health claims regarding broccoli’s role in cancer treatment or preve

2. Cabbage

Even though cabbage is very low in calories, it has an impressive nutrient profile.

In fact, just 1 cup (89 grams) of raw green cabbage contains (2):

• Calories: 22
• Protein: 1 gram
• Fiber: 2 grams
• Vitamin K: 85% of the RDI
• Vitamin C: 54% of the RDI
• Folate: 10% of the RDI
• Manganese: 7% of the RDI
• Vitamin B6: 6% of the RDI
• Calcium: 4% of the RDI
• Potassium: 4% of the RDI
• Magnesium: 3% of the RDI

Inflammation isn’t always a bad thing.

In fact, your body relies on the inflammatory response to protect against infection or speed up healing. This kind of acute inflammation is a normal response to an injury or infection.

On the other hand, chronic inflammation that occurs over a long period of time is associated with many diseases, including heart disease, rheumatoid arthritis and inflammatory bowel disease (6).

3. Ginger

Ginger is among the healthiest (and most delicious) spices on the planet.

It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain

Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy (4, 5).

But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.

According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea (6).

However, ginger had no effect on vomiting episodes in this study.

Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.

4. Turnip

  The turnip is a vegetable with a creamy white color and a purple top, where it has been exposed to the sun. It is a cruciferous vegetable.

High-fiber diets have been linked to a lower risk of intestinal problems, such as colorectal cancer and diverticulitis.

Turnips and other high-fiber foods can help reduce the prevalence of flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.

According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of cooked turnip cubes, weighing about 156 grams (g), contains:

• 34 calories
• 1.11 g of protein
• 0.12 g of fat
• 7.89 g of carbohydrate (including 4.66 g of sugar)
• 3.1 g of fiber
• 51 milligrams (mg) of calcium
• 0.28 mg of iron
• 14 mg of magnesium
• 41 mg of phosphorus
• 276 mg of vitamin K
• 25 mg of sodium
• 0.19 mg of zinc
• 18.1 mg of vitamin C
• 14 micrograms (mcg) of folate

Turnip is a good source of vitamin C, manganese, potassium, vitamin B-6, folate, and copper

5. Potatoes

 Potatoes are a versatile root vegetable and a staple food in many households.

They are an underground tuber that grows on the roots of the Solanum tuberosum plant(1).

Potatoes are an excellent source of many vitamins and minerals.

One medium baked potato (6.1 ounces or 173 grams), including the skin, provides (2):

• Calories: 161
• Fat: 0.2 grams
• Protein: 4.3 grams
• Carbs: 36.6 grams
• Fiber: 3.8 grams
• Vitamin C: 28% of the RDI
• Vitamin B6: 27% of the RDI
• Potassium: 26% of the RDI
• Manganese: 19% of the RDI
• Magnesium: 12% of the RDI
• Phosphorus: 12% of the RDI
• Niacin: 12% of the RDI
• Folate: 12% of the RDI            

Potatoes contain a special type of starch known as resistant starch.

This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut

The gluten-free diet is one of the most popular diets worldwide. It involves eliminating gluten, which is a family of proteins found in grains like spelt, wheat, barley and rye.

6. Tomatoes

Known scientifically as Solanum lycopersicum, the tomato is the berry of a plant from the nightshade family, native to South America.

Despite technically being a fruit, the tomato is generally categorized as a vegetable.

Nutrition Facts: Tomatoes, red, ripe, raw - 100 grams

	Amount
Calories	18
Water	95 %
Protein	0.9 g
Carbs	3.9 g
Sugar	2.6 g
Fiber	1.2 g
Fat	0.2 g
Saturated	0.03 g
Monounsaturated	0.03 g
Polyunsaturated	0.08 g
Omega-3	0 g
Omega-6	0.08 g
Trans fat	~

Although tomato allergy is rare, they more frequently cause allergic reactions in individuals allergic to grass pollen.

This condition is called pollen-food allergy syndrome or oral-allergy syndrome (49).

In oral-allergy syndrome, the immune system attacks fruit and vegetable proteins that are similar to pollen, which leads to allergic reactions like itching in the mouth, scratchy throat or swelling of the mouth or throat (50).

7. Carrot 

Carrots are often thought of as the ultimate health food. Generations of parents have told their children: "Eat your carrots, they are good for you," or "Carrots will help you see in the dark."

Consuming more beta-carotene may reduce the risk of colon cancer, according to researchers who studied 893 people in Japan.

Leukemia

A 2011 study found that carrot juice extract could kill leukemia cells and inhibit their progression.

Vision

Can carrots help you see in the dark? In a way, yes.

Carrots contain vitamin A. A vitamin A deficiency can lead to xerophthalmia, a progressive eye disease that can damage normal vision and result in night blindness, or the inability to see in low light or darkness.

According to the National Institutes of Health (NIH), a lack of vitamin A is one of the main preventable causes of blindness in children.

8. White Carrot

Many of us believe that carrots come only in orange color. But fact is that the crunchy vegetable superstars are available in a range of colors such as red, purple, white, and yellow. Each color has different nutrients and its own unique health benefits. Today we will learn about white carrots which are grown in India, Afghanistan, Iran and Pakistan. Take a look at surprising health benefits of white carrots.

White carrots are tasty with mild-sweet taste and a good crispy crunch. They taste almost similar to the orange variety but they are slightly sweeter. White carrots are white in color due to lack of pigment. The white carrots are least healthy compared to other carrot varieties. However, they are loaded with health stimulating substances, natural bioactive compounds, nutrients and dietary fibre to protect us against various diseases.

White Carrot Benefits for Health

Prevent Colon Cancer

White carrots are superb anti-cancer vegetables. The dietary fiber contained in them decreases the risk of colon cancer, the third most common cancer. Dietary fiber speeds up the passage of a meal's remnants through intestines so the amount of time that cells in the colon's lining are exposed to toxins (including carcinogens) is decreased.

Carotene-Allergy

The beta-carotene content in white carrots is very low compared to orange and purple carrots. So, people who are sensitive to beta-carotene can consume it without any concern.

Good for Digestion

The dietary fiber in white carrots promotes healthy digestion and prevents digestive conditions such as hemorrhoids, constipation, irritable bowel syndrome, etc. The fibers help liver to flush out the toxins from the body.

Lung Cancer and Breast Cancer

Phytochemical named falcarinol contained in white carrots inhibit the growth of cancer cells. It destroys pre-cancerous cells in the tumors and reduces the risk of lung and breat cancer.

9. Onions

Onions are members of the Allium genus of flowering plants that also includes garlic, shallots, leeks and chives.

These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.

Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production and nerve function (4).

Lastly, they’re a good source of potassium, a mineral in which many people are lacking.

Red onions are rich in anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes.

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes.

A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours (23).

10. Lettuce

Lettuce, scientifically known as Lactuca sativa, was first cultivated by the Egyptians thousands of years ago. The Egyptians used the seeds to produce oil and also utilized the leaves of this useful vegetable.

The health benefits of lettuce include lower cholesterol levels, protection of neurons, regular sleep, anxiety control, lower inflammation, and a constant supply of antioxidants.