Veggies and the benefits

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VEGGIES
Picture image of the Health logo on the site toward understanding general nutrition and veggies

 

Veggies for clean energizing eating!

Asparagus
Veggie Nutrition Facts and Health Benefits

Asparagus is low in calories and carbohydrates, and compared to other veggies it is relatively rich in protein.  One cup of asparagus supplies only 24 calories, almost half of which are derived from protein.  Asparagus is an excellent source of potassium, vitamin K, folic acid (263 micrograms per cup), vitamins C and A, riboflavin, thiamine, and vitamin B6.

Asparagus has been used as a diuretic and in the treatment of arthritis and rheumatism. The amino acid asparagine may be responsible for the diuretic effect of asparagus. When this amino acid is excreted in the urine, it gives off a strong, characteristic odor.

Beets
Veggies Nutrition Information and Health Benefits

Beet greens contain a larger amount of nutrients than beet roots.  The greens are richer in iron, calcium, and Vitamins A and C.  Beet roots are an excellent source of folic acid and a very good source of manganese, potassium, and fiber.  Both the greens and roots are a good source of phosphorus, magnesium, iron, and vitamin B6.

Throughout history, beetroots have been used for medicinal for liver disorders because they have stimulating effects on the liver’s detoxification processes.  Studies have shown that beets contain anticancer properties.  Beta cyanin is the pigment that gives beets their rich purple-crimson color.

The pigment is also a powerful cancer-fighting agent.  Research found that the fibers
in beets have a favorable effect on both the bowel function and cholesterol levels.
Beets’ protective role against colon cancer is probably due to the combination of its beta cyanin and fiber content.

Broccoli
Veggies Nutrition Information and Health Benefits

Broccoli is low in calories and is one of the most nutrient-dense veggies food.  It’s an excellent source of vitamins A, C, and K, folic acid, and fiber.  It’s also a good source
of potassium, phosphorus, magnesium, and the vitamins B6 and E.  Broccoli also contains the carotenoid lutein, glucosinolates, and phytochemicals that have tremendous anti cancer effects.

Broccoli, like other members of the cabbage family, has demonstrated it’s remarkable
anti cancer effects, especially in breast cancer.  Glucosinolates, specifically indole3-carbinol and sulforaphane, increase the excretion of the form of estrogen (2-hydroxyestrone) which is linked to breast cancer.

In preliminary studies,  Indole-3-carbinol has also been shown to arrest the growth of both breast and prostate cancer cells. Studies have also shown that it increases the ability of the liver to detoxify toxic compounds and decreases the growth of human papillomavirus (a virus linked to cervical cancer).

Carrots
Veggies Nutrition Information and Health Benefits

Of all the commonly consumed veggies, carrots provide the highest amount of pro vitamin A carotenes.   Carrots also offer an excellent source of fiber, vitamin K, and biotin They are a good source of vitamins B6 and C, potassium, and thiamine.

Carrots contain a large amount of antioxidant compounds which help to protect against
cardiovascular disease and cancer.  The high intake of carotene has been linked with a
20 percent decrease in postmenopausal breast cancer and up to a 50 percent decrease in the cancers of the cervix, bladder, colon, prostate, larynx, and esophagus.

Extensive studies have shown that a diet that includes at least one carrot per day could cut the rate of lung cancer in half.

Carrots are also effective in promoting good vision, especially night vision.  Beta-
carotene provides protection against occular degeneration and the development of
senile cataracts – which is the leading cause of blindness in the elderly.

Cauliflower
Veggies Nutrition Information and Health Benefits

Even though cauliflower is not as nutrient-dense as many of the other veggies in the
cabbage-family, it is still packed with nutrition.  Cauliflower is an excellent source of vitamins C and K.   It is also a very good source of potassium, fiber, phosphorus, and B vitamins.  Cauliflower is a good source of the trace mineral boron.

Cauliflower and other veggies in the cruciferous family, including
cabbage, contain compounds that may help prevent cancer.  Studies have shown that their compounds stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens.

Chilies
Veggies Nutrition Information and Health Benefits

Hot peppers (chilies) provide an excellent source of vitamin C and capsaicin.  They are often used as a hot spice, especially in ethnic cuisine such as Mexican, Indian, Thai, Vietnamese, Arab, and Spanish cooking.

Chilli peppers are effective in stimulating and enhancing digestion.  Due to their spiciness, chilli peppers tend to bother people who have active peptic ulcers.  Studies have found that
spicy foods do not cause ulcerscapsaicin in chilli peppers also has a stimulating effect on the mucus membranes of the nose and sinuses.

Studies have shown that capsaicin stimulates blood flow through the membranes and causes mucus secretions to become thinner and more liquid.  This action makes it beneficial in combating the common cold and sinus infections.

Cucumbers
Veggies Nutrition Information and Health Benefits

Even though fresh cucumbers are mostly composed of water, they still pack a lot of nutrition.  The flesh of cucumbers is a very good source of vitamins A, C, and folic acid. The hard skin is rich in fiber and a variety of minerals including  magnesium, silica, molybdenum, and potassium.

Cucumber is an excellent source of silica, which is a trace mineral that contributes to the strength of our connective tissue. Connective tissue is what holds our body together.  Cucumbers are effective when used for various skin problems, including swelling under the eyes and sunburn.  They also contain ascorbic and caffeic acids.  These acids prevent water retention.  That may explain why when cucumbers are applied topically they are often helpful for swollen eyes, burns, and dermatitis.

Garlic
Veggies Nutrition Information and Health Benefits

Garlic provides an excellent source of vitamin B6.  It also offers a very good source of
vitamin C, manganese, and selenium.  Garlic is also a good source of other minerals including calcium, copper, phosphorous, iron, and potassium.

Garlic offers many therapeutic effects which are due to its volatile factors.  It is composed of sulfur-containing compounds such as diallyl disulfide, allicin, diallyl trisulfide, and a few high concentration of trace minerals, (particularly selenium and germanium),
glucosinolates, and enzymes.

Studies have shown that garlic provides protection against atherosclerosis and heart
disease.  The studies revealed that garlic decreases total serum cholesterol levels
while increasing serum HDL-cholesterol levels.  HDL cholesterol, also known as “good”
cholesterol, is a protective factor against heart disease.  Studies have also shown that
garlic is effective in lowering blood pressure.

Throughout history, garlic has also been used as an infection fighter.  Allicin has been proven to be effective against common infections such as colds, flu, stomach viruses,
and candida yeast.  It is also effective against powerful pathogenic microbes, including tuberculosis and botulism.  Garlic has been known to offer protection against some
cancers.

Green Beans
Veggies Nutrition Information and Health Benefits

Green beans (string beans) have the same nutritional benefits as other common beans such as lima beans, mung beans, kidney beans, pinto beans, and navy beans.

Common beans are low in fat and offer an excellent source of protein, fiber, and complex
carbohydrates. They are also a very good source of folic acid and molybdenum.  They provide significant amounts of iron, phosphorus, magnesium, manganesese, and potassium. The major health benefit of common beans is their ability to lower cholesterol due to their rich source of fiber.

Studies have shown that the high fiber contained in beans prevents blood sugar levels form rising too rapidly after a meal.  This makes beans an especially good choice for individuals with diabetes, insulin resistance, or
hypoglycemia.

Common beans promote heart health due to their fiber, antioxidants, folic acid,
vitamin B6, and magnesium.  Folic acid and vitamin B6 help to lower levels of
homocysteine, which is an amino acid that is an intermediate product in an important
metabolic process called the methylation cycle.

Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, and peripheral vascular disease.  These elevated blood levels are found in 20 to 40 percent of patients with heart disease. Research has indicated that beans are also protective against cancer.

Leeks
Veggies Nutrition Information and Health Benefits

Leeks have similar nutritional benefits as onions and garlic.  They provide a good
source of fiber, folic acid, vitamins B6 and C, manganese, and iron.

Since leeks are less dense than onions and garlic, larger quantities of them need to be
consumed in order to produce similar beneficial effects.  Studies have shown that
leeks (just as onions and garlic) can improve the immune system, lower bad cholesterol levels, and fight cancer.

Lentils
Veggies Nutrition Information and Health Benefits

Lentils have similar health benefits as common beans.  They are a good source of
protein, fiber, and folic acid.  They also contain many trace minerals.

Since lentils contain a large amount of fiber, they are effective in lowering cholesterol
and managing blood sugar disorders.  Like common beans, the high fiber in lentils prevents blood sugar levels from rising rapidly after a meal.  Studies have shown that eating beans or lentils two or more times per week was linked with a 24 percent reduced risk of beast cancer.

Onions
Veggies Nutrition Information and Health Benefits

Onions are a very good source of vitamins B6 and C, chromium,biotin, and fiber.  They are also a good source of folic acid and vitamins B1 and K.

The health benefits provided by onions are mostly due to their content of several organic sulfur compounds.  Like garlic, onion salso have the enzyme all iinase(released when an onion is cut or crushed).

Studies have shown that, like garlic, onions and onion extracts decrease blood lipid levels, prevent clot formation, and lower blood pressure.  Studies have also revealed that onions have a significant effect in lowering blood sugar levels.

Throughout history,  onions have also been used to treat asthma.  Their action in asthma is mostly due to their ability to inhibit the production of compounds that cause the bronchial muscle to spasm, which then causes the muscle to relax.

Bell Peppers
Veggies Nutrition Information and Health Benefits 

Bell peppers are low in calories and are packed with nutrition.  As one of the most nutrient-dense foods available, they provide a good source of vitamin B6, C,and K, beta-carotene, thiamine,and folic acid.  Bell peppers are also a very good source of phytochemicals.

They provide exceptional antioxidant activity.Red bell peppers have significantly higher levels of nutrients than green peppers.   Studies have shown that bell peppers,  possibly due to their vitamin C and beta-carotene content, are effective in providing protection against cataracts.

However, like other nutrient-dense vegetables, they contain many different powerful
phytochemicals.  Bell peppers also contain substances, including vitamin C, capsaicin, and flavonoids. Those substances have been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes.

Even though chili peppers contain more of those compounds, bell pepper consumption should still be promoted for individuals with elevated cholesterol levels.

Spinach
Veggies Nutrition Information and Health Benefits 

Spinach is one of the most nutrient-dense veggies.  It provides an excellent source of vitamins C and K, carotenes, andfolic acid.  It also offers a very good source of manganese,iron,magnesium, and vitamin B2.Spinach is also a good source of vitamins B1, B6, and E.

The iron content in spinach is twice that of other greens.Spinach is also one of the most alkaline foods.  This makes it useful in helping to regulate the body’s pH balance.  Spinach also contains one of the richest dietary sources of lutein.  Therefore, it is effective in promoting healthy eye sight and preventing occular degeneration and cataracts.

Spinach, like other chlorophyll and carotene containing vegetables, contains anticancer
properties.  Studies have identified at least thirteen different flavonoid compounds in
spinach that function as antioxidants and as anticancer agents.

Sweet Potatoes
Veggies Nutrition Information and Health Benefits 

Sweet potatoes provide an excellent source of carotenes.The darker  varieties of sweet
potatoes contain a higher concentration of carotenes.Sweet potatoes also offer a very good source of vitamins B6 and C.  They are also a good source of manganese, copper, biotin, pantothenic acid, vitamin B2, and dietary fiber.

Sweet potatoes contain unique root storage proteins, which have been shown to contain  proteins.  Since sweet potatoes contain proteins along with their high content of carotenes and vitamin C, they are a valuable food for boosting antioxidants in the body.  Studies have shown that unlike many other starchy vegetables, sweet potatoes are an”anti diabetic” food.

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Craig

Learn it, Love it, Live it!

 

 

 

Veggies and the benefits

 

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