Top 10 Vegetables That are Good for Health

Nishahameetha

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Vegetables constitutes very important part of diet, they improve the immune system up to great extent. Vegetables can be said as a low priced source of vitamin A , vitamin C, carbohydrates, proteins, minerals. These sources provide deliciousness, increase in appetite, taste, etc. Vegetables also play an important role in neutralizing the tarts generated during digestion of the fatty edibles. Vegetables also provide required amount of fiber which helps in food movement. A person interested in toning his body, getting it shaped decently or just improving the overall health and figure can simply have vegetables in good amount.

It is a proven fact that by having eight to nine servings of vegetables per day a person can pick up body’s immunity besides having cancer, heart ailments and diabetes. Most vegetables are highly nutritious and costs low calories and hence improve health by making most of the weight loss pains. Dieticians suggest to have about 75-130 gram of green vegetables, around 85 grams of tubers and roots and 85 gram other vegetables. But knowing which vegetables to have for a particular disease is an issue.

So, here is a list of top 10 vegetables good for health.
 

Nishahameetha

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1) Asparagus



Asparagus is a member of lily family and is a rich source of fiber, potassium, vitamins(A, C, B complex and K), folic acid. It helps in weight reduction, depression and inflammation and vitamin B6 helps in keeping the heart healthy. Asparagus can be taken steamed or grilled and is excellent for food metabolism. It is considered to be an excellent food for pregnant women.
 

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2) Tomato



Tomato are technically classified as fruit but are mostly taken as vegetables. Tomatoes are rich in vitamin C, Vitamin K, Vitamin A, lycopene cartenoids. They are normally taken in sandwiches, soups, raw snack, pasta, salad, etc. Tomatoes are medically famous for their cancer fighting properties and also helps in controlling the blood pressure levels.
 

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3) Beans and Peas


Among all the vegetables beans and peas are highly rich in protein. They contain fiber, calcium, iron, folate, magnesium and potassium. Beans and Peas can be taken dried called as lentils, lightly steamed called as soybeans and canned called as kidney beans or raw(peas) and can be added in salads, chillie, soups or pasta sauce. Other legumes also contain same nutrients.
 

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4) Bell Peppers



Bell Peppers come in various colors like orange, red, yellow and green. Bell Peppers are rich source of folic acid, lycopene, potassium, fiber, manganese and vitamins(A, B, C and K) . Presence of lycopene and folic acid makes it good for heart health. Bell Peppers also decrease the risk of cancer. These peppers are used as flavoring agent in salads and stir fries. The ripened bell peppers provide maximum amount of vitamin C and cartenoid which in turn increases its antioxidant properties and is now very good for health.
 

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4) Onions


Onions come under the category of Allium foods. Onion is well known for its antibiotic properties and its daily intake boosts the immunity level , reduces inflammation. It can be eaten raw in salads, healthy dips and is also used as a flavoring agent in many dishes. Onions have high content of peptide GPCS which maintains the calcium level in our body, and also contains folate and vitamin C which takes care of gastrointestinal and cardiovascular health. Other vegetables which posses same properties are garlic, leeks, shallots and scallions.
 

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6) Sweet Potatoes



Sweet potatoes are rich in carotenoids, potassium, iron, fiber, and vitamins (A, C, B6). The skin of sweet potato contains high amount of fiber. Tastes scrumptious when eaten baked or plain without butter, are also taken with soups, stir-fries and casseroles. Sweet potatoes are very good for digestion functioning of body, and iron and fiber present in it makes it a rich source of energy.
 

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7) Broccoli



Broccoli come under the category of cruciferous vegetables, which are rich in cancer combating, anti-aging, immune system stabilizing compounds. Broccoli also contains phytonutrients, calcium, potassium, iron, folic acid and vitamins(C & K). Other vegetables possessing such nutrients are cauliflower, green cabbage, red cabbage and Brussels sprouts. Broccoli are considered to be the storehouse of antioxidants, which helps in skirmishing various cancers like lungs, stomach and rectal. The beta carotene present in broccoli boosts our immunity against various diseases like flus and colds. Steamed Broccoli can be taken with grilled chicken breast and can be mixed with pasta dishes.
 

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8) Spinach



Spinach can be eaten raw, added to favorite dish, salads, soups ,casseroles or steamed lightly. Spinach and other green leafy vegetables are highly rich in minerals like iron, magnesium, potassium and calcium and also contains various vitamins(B,C,E and K). It is said that it contains about 13 flavonoid compounds which protects us against heart diseases, cancer and osteoporosis. Due to its high mineral content it is good for many health issues such as calcification, anemia, skin infections, immunity, good for nervous and brain functioning, vision and blood pressure etc.
 

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9) Carrots



Carrots are rich in vitamin A, carotenoid antioxidants, vitamin C, vitamin K , potassium and also rich in beta carotene and fiber. Almost everyone likes to have carrot because of its sweet taste and crusty texture. Raw carrots are highly rich in fiber but on cooking the fiber content reduces. The health benefits of carrot include prevention from heart attack, controlling cholesterol level, protection against cancer, improves eyesight, macular generation, stroke and diabetes.
 

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