April 06, 2013

25 Vegetables you Should not Miss

Vegetables are important protective food and highly benefi­cial for the maintenance of health and prevention of disease.
They contain valuable food ingredients which can be success­fully used to build up and repair the body.
 Here is a list with the veggies that are high in nutrients and your body would love to have them. 
  1. Artichokes1 medium (60 calories, 0 g fat): In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
  2. Avocado1/2 avocado (170 calories, 13 g fat): Yes, they’re high in fat, but fortunately half of it’s the heart-healthy monounsaturated variety. Avocado is a good source of vitamin E.
  3. Beets - 1/2 cup, sliced (37 calories, 0 g fat): Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
  4. Bok choy1 cup, cooked (20 calories, 0 g fat): This veggie of Chinese cuisine contains isothiocyanates (useful chemopreventive agent against the development and proliferation of cancers), plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
  5. Broccoli1 cup, cooked (44 calories, 0 g fat): This super food is loaded with sulphoraphane. Then there’s the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
  6. Cabbage1 cup raw, chopped(22 calories, 0 g fat): The indoles in cabbage make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
  7. Carrots1 medium (26 calories, 0 g fat): They are a rich source of beta-carotene. One carrot contains twice the RDA for vitamin A.
  8. Garlic - 1 clove (5 calories, 0 g fat): Raw, cooked or granulated: all forms contain cholesterol-fighting organosulfur compounds.
  9. Greens (collard, kale, mustard, turnip)1 cup, cooked (29-49 calories, 0-1 g fat): These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
  10. Green beans1 cup, cooked (43 calories, 0 g fat): Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
  11. Green pepper1 medium (32 calories, 0 g fat): One of the richest vitamin C vegetables – 66 mg per pepper.
  12. Lettuce (romaine) - 2 cups, shredded (18 calories, 0 g fat): The darker the green, the more carotenoids. These lettuces are also high in folic acid: there’s 40% of the RDA in 2 cups of romaine.
  13. Mushrooms4-5 mushrooms (20 calories, 0 g fat): they are a good source of B vitamins, copper and selenium.
  14. Onions1/2 cup, chopped (30 calories, 0 g fat): They’re important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
  15. Peas - 1/2 cup, cooked (67 calories, 0 g fat): A good source of the carotenoids lutein and zeaxanthin – both of which help protect against age-related eye disease.
  16. Peppers (hot)1 pepper (18 calories, 0 g fat): Help short-circuit the cancer process.
  17. Potato (white)1 medium (220 calories, 0 g fat): Don’t peel it, and you get a generous 5 g of fiber, 43% of the day’s vitamin C requirement and a major dose of potassium. See here how to cook a potato without peeling it.
  18. Pumpkin - 1/2 cup (41 calories, 0 g fat): Gives you three times the RDA for vitamin A and 3/5 g of fiber.
  19. Radishes - 4 radishes (4 calories, 0 g fat): The beginning of the bite is cool, but soon things get hot; chewing activates the veggies’ indoles and isothiocyanates. Radishes are an excellent source of Potassium (767mg), Vitamin C (74mg), Folate (95mcg) and Magnesium (54mg).
  20. Seaweed1 cup (32 calories, 0 g fat): Seaweed is carotenoid and calcium-rich and has a delicate taste.
  21. Spinach - 1 cup, cooked (41 calories, 0 g fat): Offers enough beta-carotene to surpass the RDA for vitamin A, a lot of lutein and more than half the RDA for folic acid.
  22. Squash (winter types)1 cup, cooked (82 calories, 0 g fat): Not only does a cup equip you with three day’s worth of vitamin A, but it fulfills nearly 10% of your daily calcium needs also.
  23. Tomatoes1 tomato (26 calories, 0 g fat): Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
  24. Watercress2 cups (8 calories, 0 g fat): One of its compounds detoxifies a major carcinogen in tobacco and may help prevent lung cancer.
  25. Yams (sweet potatoes)1/2 cup, mashed (103 calories, 0 g fat): They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.

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