Vegetables are an important source of vital vitamins and nutrients for your body. You should make it a point to add fresh vegetables to your daily diet.
Regular intake of vegetables not only makes you healthy but also strengthens your immune system and reduces your risk of acquiring chronic diseases in future.
Let us have a look at the health benefits of various vegetables:
Arugula
This cruciferous leafy vegetable is loaded with antioxidants and contains vitamins K, A and C. Regular consumption of arugula reduces the risk of heart diseases and diabetes. In addition, it also improves eyesight and promotes weight loss.
Kohlrabi
Also known as German turnip, kohlrabi is a very good source of magnesium, vitamin C and B6, Potassium, thiamin etc… It is very rich in dietary fibres  due to which it regulates and eases the functions related to digestion.
Zucchini
It contains high number of antioxidants and rich in several vitamins and minerals plus it has zero fats. It aids in weight loss, digestion and reducing blood sugar level. It also contributes to heart health and slows ageing.
Dill
It is rich in antioxidants, vitamin C, calcium, fibre, iron etc…It helps in maintaining bone health, prevents excess gas in your body, cures diarrhoea, regulates irregular menstruation cycle and boost overall immunity.
Asparagus
It is a great source of fiber and vitamin E, A, C, K. It contains very low calories but has several minerals. It has anti cancer properties and boost brain health. In addition, it keeps your urinary tract healthy and aids in weight loss.
Seaweed
Grown in the sea, seaweed is rich in iodine and tyrosine. It also contains iron, copper, manganese in high proportions. Regular consumption of seaweed improves gut health, enhances thyroid functions and reduces risk of heart diseases.
Basil
It is very nutritious and contains calcium, zinc, iron, chlorophyll, iron and certain vitamins. Basil helps to bring down stress and anxiety level by acting as an adaptogen. It lowers the level of bad cholesterol, heals wounds quickly, eases inflammation and vitalizes your body.
Water chestnut
It contains 74% of water and has a high amount of riboflavin, vitamin B6, fiber potassium etc…It helps in reducing high BP and growth of cancer cells. The antioxidants present in it helps to fight various infections and diseases.
Green peas
Green peas are rich in fibre and protein. They are loaded with antioxidants that reduce the inflammation in the body. It provides vitamin C, flavonols and corticoids, which reduce the risk of heart diseases.
Ivy gourd / Tindora
The two major constituents of Ivy gourd are potassium and iron. In addition to this Ivy guards also provide Vitamin A, calcium, protein, beta-carotene and fibre to your body. It is considered beneficial in controlling blood sugar level.
Green chillies
Green chillies are rich in vitamin C, which keeps your skin healthy and glowing. They also improve your digestive system by providing dietary fibre to your body. Apart from this, green chillies also contain copper, vitamin A, vitamin B6 and iron.
Bottle gourd / Lauki
It is 92%water and contains vitamin K, calcium and vitamin C. Bottle gourd is quite effective in reducing the level of bad cholesterol. The water content and fibres in it help to cure urine infections and upset stomach.
Broccoli
A member of the cauliflower family, broccoli is a good source of vitamin K and vitamin C. It contains sulforaphane that is said to have anti cancer properties. Researchers have also found that sulforaphane has the ability to block the growth of tumour.
Horseradish
It is filled with antioxidants that help to cure respiratory issues. Horseradishes are home to several nutrients and dietary fibres. Vitamin C in them boosts your immune system while the bioactive compounds in it have anti cancer properties. In addition, consumption of horseradish improves digestion and bone health.
Sweet corn
Sweet corn contains insoluble fibre, which helps healthy digestion. The two major constituents’ zeaxanthin and lutein aids in healthy vision. It is also a good source of antioxidants, vitamin B and B12, folic acid and iron due to which its consumption helps to prevent anemia, boosts energy and lower cholesterol levels.
Corn maize
Corn maize contains various bioactive enzymes like anthocyanins, ferulic acid, phytic acid etc., which boosts your overall immunity. Due to the high amount of carbohydrates, it acts as a great source of energy. The carotenoid in corn maize protects your skin and eyes from oxidative damage.
Curry leaves
Curry leaves possess anti-inflammatory, anti-bacterial and anti cancer properties which helps your body to fight several infections. Carbazole alkaloids present in curry leaves can treat diarrhea and relive ingestion. It also protects the liver, fights oxidative stress, reduces LDL and strengthens hair.
Spinach
This leafy vegetable is a great source of vitamin, which strengthens your bones. Presence of iron in spinach purifies blood and boosts energy level. It provides antioxidants to your body, which lowers high BP, and magnesium, which strengthens muscles and nerve functions.
Beans
Beans belong to the fabaceae family, which are a great source of proteins, vitamins and fibres. Beans contain antioxidants that fight against the dangers of free radicals, cancer and inflammation. Consumption of beans is effective maintaining heart health, preventing diabetes, preventing fatty liver and improving gut health.
Alfalfa sprouts
These sprouts are home to numerous minerals, nutrients and vitamins. The phytoestrogens and antioxidants present in alfalfa sprouts treat menstruation irregularity in women, reduce inflammation and reduce growth of cancer cells. Vitamin K strengthens the bones and speeds up the healing process of your body.
Cauliflower
Cauliflower contains plenty of vitamin C, fibre and vitamin K. It also contains antioxidant indole-3 carbinol that can reduce cancer of the reproductive system. The dietary fibres on the other hand improve gut health, heart health, and reduce obesity.
Coriander / parsley
Coriander leaves are a great source of magnesium, iron, dietary fiber and several vitamins. High iron aids in curing anaemia. Coriander helps to improve memory, increase good cholesterol, promotes bowel movements and functions of the liver and prevents eye diseases.
Okra / lady’s finger / bhindi
Okra provides vitamin K, fibre and folate to your body. It contains nutrients that can protect your body from cancer, strengthen your bones and improve your heart health. In addition, it can reduce the risk of obesity and diabetes.
Carrots
Carrots are loaded with vitamins nutrients and antioxidants. The mineral in carrots prevent your teeth from decaying and strengthen your gums. Carrots have super power of reducing bad cholesterol. It also helps maintain healthy skin, hair and vision.
Eggplants / Brinjal
Brinjal has good number of vitamins, antioxidants, minerals and little calories. Antioxidants reduce the risk of heart disease and fight free radicals. Eggplants have ability to improve bone and liver health. It also aids in digestion and treating reflux acid.
Cluster beans
These beans are loaded with protein, zinc, vitamin C, K, A, fiber, calcium, etc… Cluster beans have hypoglycemic properties that improve functioning of brain. Calcium gained from cluster beans aids in preventing kidney stones and improves bowel movements.
Beetroot
Beetroot has many vital vitamins and minerals in it, which boosts overall energy of your body. It is also capable of fighting inflammation, improving digestion and brain health. In addition, it aids in weight loss and cancer prevention.
Moringa oleifera / drumsticks
Drumsticks are home to bioactive plant compounds and several healthy antioxidants, vitamins and proteins. Drumsticks guard your body against arsenic toxicity, high BP and unusual sugar level. It has the ability to reduce inflammation and bad cholesterol.
Cucumber
It is 96%water and is very rich in vital nutrients. It supports healthy bowel movements and helps in weight loss. Due to high water content, it saves your body from dehydration. The antioxidants in cucumber protect your body from various chronic diseases.
Mushrooms
Mushrooms have very low calories and are a rich source of nutrients, fiber and protein. It has anti-inflammatory properties, which boosts your immune system. Mushroom is a gut friendly vegetable and improves digestion.
Radishes
Radish contains many important minerals and vitamins, which help in proper digestion, detoxifying your body, controlling blood pressure etc. Anthocyanins in radish lower the risk of cardiovascular disease. In addition, radish increases oxygen supply in blood and protect your RCB from getting damaged.
Sweet potatoes and yams
Yams have various nutrients, which promote fertility and relieve menopause symptoms in women. It fights inflammation and aids in treating diabetes. Sweet potatoes contain carbs, vitamins and nutrients, which promote gut health and enhance brain functions and vision.
Lettuce / salad patta
Lower inflammation, constant supply of antioxidants, low cholesterol, protection from neurons etc.are some of the benefits your body gets through regular consumption of lettuce. This is due to high quantity of vital minerals and vitamins which it possesses.
Capsicum / shimla mirch
Capsicum has anti-inflammatory properties, which gives you relief from various body pains. The healthy components in capsicum solve menopausal problems, stomach issues, skin ageing, peptic ulcers etc.
Onions
Onions are filled with antioxidants and packed with vital nutrients. Due to this, they help in increasing bone density, controlling blood sugar and boost digestive system.
Ginger
Not only as all-important nutrient but also contains various medicinal properties. Ginger can treat nausea, cold, cough, reduce soreness, and muscle pain. It aids in reducing menstrual pain and treating chronic indigestion as well as several infections.
Garlic
Garlic contains very nutritious values and has very low calories. It has active compounds which can reduce high BP. Apart from this it has the ability to detoxify heavy metals from your body, treat common cold improve bone health.
Chervil herb
Just like ginger, chervil herb also has nutritious and medicinal properties. It makes your teeth and gums stronger and enhances brain health. It helps in controlling blood sugar levels and maintaining healthy metabolism.
Pumpkin
Pumpkin is very nutritious and majorly rich in vitamin A. Its nutrients enhance your eyesight, benefit heart health, promote healthy skin etc. Due to high contents of antioxidants, it can also protect your body from several chronic diseases and boost the immune system.
Potatoes
Potatoes contain vitamin B6 and C, fiber, iron and potassium. It helps in smooth digestion and metabolism of body. It contributes to bone health and helps in controlling blood pressure.
Cabbage
Cabbage contains vitamin C and other nutrients, which help to improve digestion, maintain heart health, control cholesterol and reduce inflammation in your body.
Bitter gourd
It is a rich source of vitamin B1, B2, B3, fibre and other nutrients and minerals. Due to such nutritional value, it helps in purifying blood, controlling diabetes, fighting acne and improving overall immunity.
Tomatoes
It is a good source of vitamin K and C, fibre, folate, potassium etc. These important nutrients gained from tomato help to fight several allergies, improve digestion and heart health, lower hypertension and maintain healthy skin.
Lemon grass
Lemon grass contains many important medicinal properties, minerals and vitamins, which helps in smooth excretion process, boost oral health, fight infections, lower anxiety and cholesterol etc.
