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Vegetables
Vegetables, are probably our most important nutritious and vital foods. Especially the fresh picked variety. Fresh vegetables have life force. The Latin word for vegetables means "to enliven or animate". Most vegetables are very high in water and necessary vitamins and minerals and low in fat and protein. Thus, they are a perfect complement to animal protein meals to help supply the needed nutrients that aid the digestion and utilization of those concentrated foods. Most vegetables are predominantly carbohydrate, with important fiber bulk. Vitamins C and A, potassium, calcium, magnesium, and iron are the most commonly rich nutrients, along with some B vitamins and other trace minerals. The dark leafy greens, yellow or orange vegetables, such as squash and carrots, and red ones, such as peppers, are all high in beta-carotene, which produces vitamin A in our body. Many of the nutrients may be partially lost when cooking vegetables. Vitamin C and some minerals may dissolve in the water, and the B vitamins may be destroyed by heat and also lost in the water, yet, overall, the basic nutrition and fiber will still remain.
Artichokes	Benefits
	The Artichoke, is a rich source of vitamin C, folate(folic acid), dietary fibre, and a multitude of minerals.
Asparagus	Benefits
	Asparagus contains a good supply of folate (folic acid), as well as some vitamin C and, in green asparagus, some beta-carotene. Asparagus also contains the phytochemical glutathione, which has antioxidant and anticarcinogenic properties.
Avocado	Benefits
	Avocados, the fat they contain is highly monounsaturated, that's associated with a healthy heart. Avocados are also rich in vitamin E, another heart helper. They are an exemplary potassium source, high in fiber, and provide substantial amounts of folate (folic acid), vitamin B6, and pantothenic acid, as well as some iron, copper, and magnesium. Avocados contain glutathione, an antioxidant with anti-carcinogenic potential. They also contain a significant amount of a cholesterol-lowering phytosterol called beta-sitosterol.
Beans	Benefits
	Although dried beans are more concentrated sources of complex carbohydrates and other nutrients, fresh beans do offer some vitamin C, folate, iron, and, if they're deep green in color, some beta-carotene.
Beansprouts	Benefits
	Bean sprouts are a good source of vitamin C, B complex vitamins and protein.
Bokchoy	Benefits
	Bok choy, also known as Pak choi or Peking cabbage. Bok choy, offers nutritional assets similar to those of other cabbages: It is rich in vitamin C and contains significant amounts of nitrogen compounds known as indoles, as well as fibre, both of which appear to lower the risk of various forms of cancer. Bok choy is also a good source of folate (folic acid). And with its deep green leaves, bok choy has more beta-carotene than other cabbages, and it also supplies considerably more calcium.
Broccoli	Benefits
	Broccoli is one of the most healthful foods you can eat--a real nutritional powerhouse. Along with a rich supply of vitamins and minerals--notably vitamin C, folate (folic acid), and potassium--it contains the phytochemical sulforaphane, which helps reduce the risk of cancer. In addition, broccoli contains a good amount of beta-carotene, and, is (like all green vegetables) low in calories and virtually fat-free.
Brusslesprouts	Benefits
	Brusslesprouts, have the same cancer-inhibiting potential as cabbage and other cruciferous vegetables (such as broccoli and cauliflower) because they contain the nitrogen compounds called indoles and a significant amount of vitamin C. Brussels sprouts also supply good amounts of folate (folic acid), potassium, vitamin K, and a small amount of beta-carotene.
Butternut	Benefits
	Butternut's deep-orange flesh is richer in complex carbohydrates and, as you might guess by its color, in beta-carotene. Butternut squash is also a very good source of dietary fibre, and supplies vitamin C, magnesium, manganese, and a good amount of potassium.
Cabbage	Benefits
	Cabbage, is rich in vitamin C and nutrients. Along with vitamin C, it contains significant amounts of the nitrogen compounds known as indoles, which appear to lower the risk of various forms of cancer. Cabbage also contains a good amount of fibre, both soluble and insoluble.
Carrots	Benefits
	Carrots, are the leading source of Vitamin A(derived from beta-carotene). In fact, carotenoids, the group of plant pigments of which beta-carotene is a member, are so named because they were first identified in carrots. This ever-popular vegetable is also a source of disease-fighting flavonoids, and carrots contain a specific type of fibre, called calcium pectate, which may lower blood cholesterol.
Cauliflower	Benefits
	Cauliflower is linked with lower rates of cancer. It can also help to lower the risk of heart disease and stroke, counter anaemia and help regulate blood pressure.
Celery	Benefits
	Celery is mostly water and therefore exceptionally low in calories, making it a first-rate snack food for people trying to control their weight. Although it is not especially high in nutrients (largely because of its high water content), it does have a respectable amount of potassium.
Chickpeas	Benefits
	Chickpeas, have hefty amounts of protein (but very little fat), slow-burning complex carbohydrates, fibre (including the soluble fibre that may lower cholesterol), B vitamins--especially folate (folic acid)--and minerals. The phytochemicals in chick-peas include isoflavones and protease inhibitors.
Chillies	Benefits
	Chili Peppers, contain a significant amount of vitamin C. And red chilies (although not green ones) are full of beta-carotene. The nutritional aspect of hot peppers most interesting to researchers today, however, is capsaicin--the compound that gives chilies their "burn." Capsaicin seems to have a positive effect on blood cholesterol, and also works as an anticoagulant.
Corn	Benefits
	Sweet corn is a good source of folate. It also helps protect against age-related macular degeneration and helps fight free radicals in the retina. It is high in iron and potassium. It is also a good food for steadying blood sugar.
Coslettuce	Benefits
	Coslettuce is linked to a reduced risk of cancers. It is also a good source of folate and helps to protect against ARMD (Age-related macular degeneration). They have a low calorie content.
Cucumbers	Benefits
	These gourd relatives are crisp, cool, and juicy, but get only so-so marks for flavor and nutritional content.
Fennel	Benefits
	Fennel helps to aid digestion. It may help to regulate hormone levels and can ease stomach cramps. It is traditionally used for coughs and it can help to counter high blood pressure.
Garlic	Benefits
	Promising health benefits of garlic are that it may protect against stomach and colon cancer, slow the build-up of artery-clogging plaque, prevent the formation of blood clots, help lower blood pressure, reduce the chances of infection, improve nasal congestion and sinusitis.
Kale	Benefits
	Kale, like other members of the cabbage family, is a good source of vitamin C and is rich in phytochemicals, including sulforaphane and indoles, that may protect against cancer. Levels of beta-carotene--and other nutrients--in leafy greens appear to be linked to the presence of chlorophyll, the green pigment produced by photosynthesis that signals that this green vegetable (unlike the paler cabbage-family cousins) is also rich in beta-carotene. Kale has a substantial mineral content, providing manganese as well as some iron, calcium, and potassium. There's antioxidant vitamin E in the flavorful leaves as well.
Leeks	Benefits
	Leeks are surprisingly nutritious, supplying more vitamins and minerals than an equal-sized serving of onions or scallions.
Lentils	Benefits
	When you consider the nutritional superiority of lentils, you might want to serve them instead of pasta: Compared with spaghetti, lentils supply much more folate (folic acid), which fights heart disease and prevent birth defects; considerably more fibre (about 25% of which is the soluble kind, which lowers cholesterol); and more protein.
Lettuce	Benefits
	Iceberg is the least-nutritious member of a family of nutritional champions. Any other lettuce or leafy green vegetable would be a better choice. Most other greens are also good sources of vitamin C, beta-carotene, folate, and dietary fibre as well as some calcium. As a general rule, the darker green the leaves, the more nutritious it is. For example, romaine or watercress have seven to eight times as much beta-carotene, and two to four times the calcium, and twice the amount of potassium as iceberg lettuce. By varying the greens in your salads, you can enhance the nutritional content as well as vary the tastes and textures.
Mushrooms	Benefits
	Mushrooms, actually rank rather high in nutritive value. They contain a substantial amount of B vitamins, selenium, copper, and some other trace minerals. Mushrooms are low in calories. Researchers have discovered they contain antibacterial and other medicinal substances, including anti-tumor compounds called triterpenoids.
Olives	Benefits
	Between 75% and 85% of the caloric content of olives is monounsaturated fatty acid, which,  may have significant cardioprotective properties. The monounsaturated fatty acid content of olives can help to lower LDL (the "bad" cholesterol) levels and it also prevents the build up of dangerous arterial plaque on artery walls. While olives are relatively low in calories, and high in heart-healthy monounsaturated fatty acids, it is important to note that if you are on a low-sodium diet you should try to go easy on your consumption of olives. Depending upon how they were processed, some olives can be quite high in sodium.
Onions	Benefits
	Onions are low in calories and, to be truthful, in most vitamins and minerals (although they do supply a little calcium, iron, and potassium). However, the many flavorful members of this plant family-- scallions, leeks, shallots and garlic as well as onions themselves--are rich sources of a number of phytonutrients. They contain allyl sulfides (sulfur compounds that may lower blood pressure and discourage tumor growth), quercetin (a flavonoid with high antioxidant activity), and saponins (substances connected with cholesterol-lowering and tumor inhibition).
Parsley	Benefits
	Parsley has many health benefits. It provides antioxidant protection, it counters anaemia, is a traditional diuretic and may help kidney function and gout. It is also a good source of folate and Vitamin C.
Parsnip	Benefits
	Parsnips contain no beta-carotene but they are a good source of vitamin C.
Peas	Benefits
	Peas, are storehouses of nourishment and provide low-fat protein, too. Green peas are second only to lima beans as a fresh vegetable source of protein. A 1 cup serving of peas contains more protein than a whole egg or a tablespoon of peanut butter yet has less than half a gram of fat.
Peppers	Benefits
	Green bell peppers are excellent sources of many essential nutrients, especially vitamin C. Red peppers have three times as much vitamin C as citrus fruit. Moreover, red peppers are quite a good source of beta-carotene, and they offer a good amount of fibre and vitamin B6.
Potatoes	Benefits
	Only a few other foods are as nutritious, delicious, and versatile as the potato. Not only does a potato give you an energizing supply of complex carbohydrates, but it also provides protein and important vitamins and minerals, including potassium, vitamins B6 and C, copper, and manganese. For a substantial helping of fibre, eat potatoes with the skin.
Pumpkin	Benefits
	Pumpkins, are rich in fibre, potassium, riboflavin, and vitamins C and E. Pumpkins offer plenty of nutritional value, and are particularly rich in carotenoid pigments such as alpha-carotene, beta carotene, and lutein. Outstanding amounts of beta carotene are found in pumpkin.  Carotenoids are thought to protect against chronic diseases such as heart disease and cancer, and may also ward off age-related vision loss.
Radishes	Benefits
	Radishes are cruciferous vegetables that offer cancer-protecting potential. Radishes are usually eaten raw; however, they can be added to cooked dishes such as soups, or pickled, or heated and served as a whole vegetable. As with many other root vegetables, their green tops are edible and lend a peppery taste to salads. While radishes are not nutritionally outstanding, they are a good source of vitamin C.
Seaweed	Benefits
	Seaweed is high in fibre, and some varieties are rich in vitamin C and beta-carotene. But its greatest claim to fame is as a concentrated source of minerals, including potassium, calcium, magnesium, iron, and iodine.
Soy	Benefits
	Soybeans are high in protein (more than any other legume) and fibre, low in carbohydrates and are nutrient-dense. Phytochemicals in soybeans protect the heart against oxidation, inhibit blood clot formation, function as antioxidants and also exert anti-inflammatory actions. Soybeans, compared with other legumes, are higher in essential fatty acids, and are a good source of calcium, magnesium, lecithin, riboflavin, thiamin, fibre, folate (folic acid), and iron.
Spinach	Benefits
	Spinach, is exceptionally rich in carotenoids, including beta-carotene and lutein, and also contains quercetin, a phytochemical with antioxidant properties. Spinach is rich in vitamins and minerals, particularly folate (folic acid), vitamin K, magnesium, and manganese; it also contains more protein than most vegetables.
Squash	Benefits
	Squash, are more than 95% water, and so offer only a moderate amount of nutrients. The high water content, however, means that they are very low in calories The yellow or orange flesh of winter squashes is darker than that of summer varieties, and it is more nutritious, richer in complex carbohydrates and, in many cases, beta-carotene.
Sweet Potato	Benefits
	Sweet Potatoes, are among the most nutritious of vegetables. Their bright color is a key to their high beta-carotene content, and they also contain the carotenoids lutein and zeaxanthin. Eaten with the skin, a baked sweet potato is an excellent fibre source (about half of which is soluble). And these naturally sweet treats supply substantial amounts of vitamins C and B6, and manganese, as well as a small amount of potassium.
Swiss Chard	Benefits
	Swiss chard is a good source of beta-carotene and dietary fibre.
Tomatoes	Benefits
	Tomatoes, are a delicious source of vitamin C, but recent findings attribute an even more important nutritional asset, as it is one of the best sources of lycopene, a carotenoid with cancer-fighting properties. Preliminary research suggests that lycopene may fight heart disease as well. this is one case where a vegetable is more healthful cooked than it is raw as your body absorbs more lycopene from cooked or processed tomatoes. Especially when the tomatoes are cooked with a little oil, as they often are. (Serving raw tomatoes with oil--a drizzle of olive oil, for instance--also enhances lycopene absorption).
Turnip	Benefits
	Turnips, are a good source of complex carbohydrates--as well as for its greens, which are rich in vitamins and minerals.
Watercress	Benefits
	Watercress has many health benefits: it is a traditional treatment for eczema , counters anaemia, may reduce cancer risk and helps avoid and treat infections.
Zucchini	Benefits
	Zucchini are more than 95% water, and so offer only a modest amount of nutrients. The high water content, however, means that they are very low in calories.

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