Vegetable Nutrition Index

INDEX OF PLANTS

• Anaheim Peppers

  Anaheim chilies have a mild and sweet flavor that works well in many foods. Being a larger pepper, they can be used in the same dishes for which poblanos are traditionally used, like the popular chile rellenos. And like other chilies, they are very good for you. Let’s break down Anaheim pepper nutrition to see just what makes them so healthy.

  Anaheim chilies are mostly water, with small amounts of fat and carbohydrates. The result is that they do not add a significant amount of calories to your diet. They are perfect if your goal is to lower your calorie intake for weight loss.

  Vitamins

  Anaheim peppers contain high levels of various vitamins, but they are particularly rich in vitamin C and vitamin A. each 75 g serving provides 219 percent of your vitamin C requirement and 111 percent of your daily vitamin A requirement. Anaheim peppers are also good sources of vitamin K and vitamin B6. You get 16 percent of your vitamin B6 and 10 percent of your vitamin K from 75 grams.

  Along with being necessary for most of your organs to function properly, vitamin A is also necessary for vision and is one of the components of the pigment in your retina. Vitamin B6 is crucial for the metabolism of proteins, carbohydrates and fats. Vitamin C is essential for collagen synthesis. Collagen is needed for bone, skin and tendon health along with the health of other tissues.

  Minerals

  Anaheim chilies contain significant levels of a variety of minerals. From 75 grams you get 7 percent of your iron and 5 percent of your potassium.

  Iron’s most important role is in the production of hemoglobin, which is what the body uses to transport oxygen to the tissues. Potassium is important for regulating the body’s waste and for normalizing heart rhythms.

  Dietary fiber

  Dietary fiber is a carbohydrate with an important characteristic—it is not easily digestible in the small intestine. There are two types of fiber: soluble and insoluble. Soluble fiber can be digested in the large intestine while insoluble fiber passes through the digestive tract without being broken down at all. Soluble fiber hinders the body’s absorption of cholesterol and carbohydrates. A 75-gram serving of Anaheim pepper provides 1.1 grams of fiber.

  Capsaicin

  Capsaicin is the phytochemical responsible for the Anaheim pepper’s heat as well as the heat of all chili peppers. While Anaheim peppers have a reputation for being very mild, they do contain some capsaicin. These peppers are rated between 500 and 2,500 on the Scoville scale, which is a measure of heat and thus also a measure of capsaicin concentration. Studies have shown diets rich in capsaicin can reduce blood pressure. Capsaicin also improves the post-meal release of insulin and stabilizes low-density lipoprotein (LDL).

  The nutrients in Anaheim peppers make it beneficial for treating health conditions that include:

  • Heart disease: Anaheim peppers have a number of compounds that can help to reduce your risk of heart disease. Those compounds include their dietary fiber content and vitamins A and C, which are both antioxidants. Antioxidants help to fight free radicals that oxidize LDL and cause atherosclerosis. Atherosclerosis is the main factor in heart disease.
  • Diabetes: Both capsaicin and dietary fiber are considered beneficial for controlling blood sugar. Studies have shown that capsaicin decreases blood sugar, thus helping to prevent the insulin resistance that typically precedes diabetes.
  • Cancer: There is a significant amount of evidence that the capsaicin in Anaheim peppers is an effective tool for fighting different cancers. It is believed to trigger apoptosis, which is the cancer cells’ self-destruct mechanism.

   

• Arugula

  Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. It is a small, low-growing annual herb. The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib).

  It belongs to the Brassicaceae family similar to as mustard greens, cauliflower, kale…,etc., and has the scientific name: Eruca sativa.

  Some of the common names of this garden rocket are rucola, rucoli, rugula, colewort, roquette, etc.

  
  

  Health benefits of Arugula

  1. As in other greens, arugula also is one of the very low-calorie vegetables. 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health.

  2. Salad rocket has the ORAC value (oxygen radical absorbance capacity, a measure of antioxidant strength) of about 1904 µmol TE per 100 grams.

  3. Being a member of the Brassica family, arugula greens are rich sources of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and iso­thiocyanates. Together, these compounds have been found to counter the carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

  4. Further, Di-indolyl-methane (DIM), a lipid-soluble metabolite of indole, has the immune modulator, anti-bacterial, and anti-viral properties (by potentiating Interferon-gamma receptors). DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase-III clinical trials for cervical dysplasia.

  5. Fresh salad rocket is one of the greens rich in folates. 100 g of fresh greens contain 97 µg or 24% of folic acid. When given to the anticipant mothers during their conception time, folate may help prevent neural tube defects in the newborns.

  6. Likewise as in kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 µg of beta-carotene, and 2373 IU of vitamin A. Carotenes convert into vitamin-A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help humans protected from skin, lung, and oral cavity cancers.

  7. This vegetable also excellent sources of the B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid which are essential for optimum cellular enzymatic and metabolic functions.

  8. Fresh rocket leaves contain healthy levels of vitamin-C. Vitamin-C is a powerful, natural anti-oxidant. Foods rich in this vitamin help the human body protect from scurvy disease, develop resistance against infectious agents (boosts immunity), and scavenge harmful, pro-inflammatory free radicals from the body.

  9. Salad rocket is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of recommended intake. Vitamin K has a potential role in bone health by promoting osteotropic (bone formation and strengthening) activity. Adequate amounts of dietary vitamin-K levels help to limit neuronal damage in the brain. It thus has an established role in the treatment of patients who have Alzheimer's disease.

  10. Its leaves contain adequate levels of minerals, especially copper and iron. Also, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.

• Bell Peppers

  Bell pepper, also known as sweet pepper, is one of the most commonly employed chili peppers in the Capsicum annuum family. Sweet peppers are fruit pods on the capsicum plant grown for their subtle hotness yet sweet, the delicate peppery flavor they extend to the recipes. Botanically, it is a small perennial shrub in the nightshade or Solanaceae family, of the genus, Capsicum.

  Scientific name: Capsicum annuum L.

  Sweet peppers, unlike their fellow capsicum members, characteristically have a bell-shape, and crunchy, thick fleshy textured pods. In comparison with fellow chili-pepper members, bell (sweet) peppers feature dramatically far less pungency that ranges from zero to very minimal on the hotness scale. For the same reasons, they are treated much like any other day-to-day vegetables instead of spices in the cuisine.Peppers are native to Mexico and other Central American regions, from where they spread to the rest of the world through the Spanish and Portuguese explorers during the 16th and 17th centuries. Today, they are grown widely in many parts of the world as an important commercial crop.

  As in other chili pepper varieties, bell peppers also have several cultivar types. However, their plant type and fruit pod (bell shape and 3-5 lobed) are common hallmarks in almost all cultivars.

  In structure, sweet pepper features blocky, cube-like outer flesh enveloping around many tiny, cream-colored, round, and flat seeds. The seeds are clinging to the central core (placenta).

  For harvesting, peppers are handpicked at different stages of maturity depending on the preferences of local markets. All varieties of young, immature peppers feature green color pods, irrespective of their final destined color. As the fruit matures, it gradually acquires its true genetic color; orange, red, purple, yellow, and green.

  The hotness of peppers is measured in Scoville heat units(SHU). On the Scoville scale, a sweet bell pepper scores 0, while a jalapeno pepper around 2,500-4,000, and a Mexican habanero- 200,000 to 500,000 units.

  Health benefits of Bell pepper

  • Bell pepper contains an impressive list of plant nutrients that are found to have disease-preventing and health-promoting properties. Unlike other fellow chili peppers, it has very fewer calories and fats. 100 grams provides just 31 calories.
  • Sweet (bell) pepper contains small levels of capsaicin, a health benefiting alkaloid compound. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. When used judiciously, it also found to reduce triglycerides and LDL cholesterol levels in obese individuals.
  • Fresh bell peppers, red or green, are a rich source of vitamin-C. This vitamin is particularly concentrated in red peppers at the highest levels. 100 g red pepper provides about 127.7 µg or about 213% of RDA of vitamin-C.
  • Vitamin-C is a potent water-soluble antioxidant. Inside the human body, it is required for collagen synthesis. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in this vitamin helps the human body protect from scurvy, develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
  • It also contains healthy levels of vitamin-A. 100 g of sweet pepper has 3,131 IU or 101% of vitamin A. Additionally, antioxidant flavonoids such as alpha and beta carotenes, lutein, zeaxanthin, and cryptoxanthin are also found in them. Together, these antioxidant substances in sweet peppers help protect the body from the injurious effects of free radicals generated during stress and disease conditions.
  • Bell pepper has adequate levels of essential minerals. Some of the main minerals in it are iron, copper, zinc, potassium, manganese, magnesium, and selenium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Selenium is an antioxidant trace element that acts as a co-factor for enzyme, superoxide dismutase.
  • Further, capsicum (sweet pepper) is also good in the B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that the body requires them from external sources to replenish. B-complex vitamins facilitate cellular metabolism through various enzymatic functions.
    

• Carrots

  Naturally sugary, delicious, and crunchy, carrots are healthy additions you can make to the vegetable list of your diet. Indeed, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes, falcarinol, vitamin-A, minerals, and anti-oxidants in ample amounts.

  Botanically they are the taproots belong to the Apiaceae or umbelliferous family in the genus; Daucus. Scientific name: Daucus carota. The other close Apiaceae members include parsnips, parsley, dill, cumin, etc.

   

  Health benefits of Carrots

  1. Sweet and crunchy carrots are notably rich in antioxidants, vitamins, and dietary fiber. They provide only 41 calories per 100 g, a negligible amount of fat, and no cholesterol.

  2. They are an exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contains 8,285 µg of beta-carotene and 16,706 IU of vitamin-A. Studies have found that flavonoid compounds in carrots may offer protection against skin, lung, and oral cavity cancers.

  3. In humans, carotenes convert into vitamin-A in the liver cells. Beta-carotene is the important carotene type present in these roots. Beta-carotene is one of the powerful natural antioxidants that protect the human body from harmful oxygen-derived free radicals. Also, it also carries out all the functions of vitamin-A such as maintaining good eye health, reproduction (sperm production), maintenance of epithelial integrity, growth, and development.

  4. Carrots are rich in polyacetylene antioxidant, falcarinol. A research study conducted by scientists at the University of Newcastle on laboratory animals has found that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumors.

  5. Fresh roots are also good in vitamin-C; provide about 9% of RDA. Vitamin-C is a water-soluble antioxidant. It helps the body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging action on harmful free radicals.

  6. Also, they are exceptionally rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during substrate metabolism in the body.

  7. Further, They also compose healthy levels of minerals like copper, calcium, potassium, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering the effects of sodium. The human body utilizes manganese as a co-factor for the antioxidant enzyme, superoxide dismutase.

• Corn

  Sweet corn is a specialty maize species that differ genetically from the field maize. Its kernels are tender, delicious, and eaten as a vegetable in many cuisines worldwide. In contrast to the traditional field corn, sweet corn crops are harvested while their corn-ears have just attained the milky stage. The cob is either used immediately or frozen for later use since its sugar content turns quickly into starch.

  Corn is native to the Central Americas which then introduced to the rest of the world through Spanish explorers. Sweetcorn differs genetically from the field maize by mutation at the sugary (su) locus.

  The crop has achieved major success as one of the important commercial cash crops in many tropical and semi-tropical countries, including the USA. Scientific name: Zea mays var. saccharata.

  Corn grows to about 7-10 feet in height. It grows quickly under sunny, fertile, and well-drained soil supplanted with good moisture conditions. Each plant bears about 2-6, long husked "ears" filled with rows of tooth-like seeds arranged around a central woody core (cob). Optimum pollination is essential for full kernel development.

  Several different sweet corn cultivars with variations in their sweetness, color, and maturation are grown keeping in mind local and regional demands. Most farmers opt for crops that attribute superior eating and keeping quality and high yields. Examples include Standard (su), Sugary Extender (se), Supersweet (sh2), Synergistic (sy), and Augmented Supersweet. Depending on the cultivar type, the crop can be ready for harvesting in 65-90 days. Harvesting is done when the free end (silk end) of the ear is full, its silk has turned brown, and its kernels are firm but in the milky stage. Often, farmers check the kernels by pricking them with their thumbnail to ascertain harvest timing.

  Baby corns are very young, miniature ears harvested when their kernels are still at the incipient stage. Its central core is sweet and tender enough to be eaten raw. Baby corns measure about 3-5 inches in length and weigh about 20-50 g each.

  Health benefits of Sweet corn

  1. At 86 calories per 100 g, sugar corn kernels are moderately high in calories in comparison to other vegetables. However, fresh sweet corn has much fewer calories than that of in the field corn and other cereal grains like wheat, rice, etc. Their calorie chiefly comes from simpler carbohydrates like glucose, sucrose than complex sugars like amylose and amylopectin, which is a case in the cereals.
  2. Sweet corn is a gluten-free cereal and may be used safely in celiac disease individuals much like rice, quinoa, etc.
  3. Sugar corn features a high-quality phyto-nutrition profile comprising of dietary fiber, vitamins, and antioxidants in addition to minerals in modest proportions. It is one of the finest sources of dietary fibers, 100 g kernels carry 2 g or 5% of the daily requirement of dietary fiber. Together with slow-digesting complex carbohydrates, dietary fiber in the food helps regulate a gradual increase in blood sugar levels. However, corn, in line with rice, potato, etc., is one of the high glycemic index food items, limiting its authority as the chief food ingredient in diabetes patients.
  4. Yellow variety corn has significantly higher levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and lutein, xanthins, and cryptoxanthin pigments along with vitamin-A. 100 g fresh kernels provide 187 IU or 6% of the daily requirement of vitamin-A. Altogether; these compounds are required for maintaining healthy mucosa, skin, and vision. Consumption of natural foods rich in flavonoids helps protect from lung and oral cavity cancers.
  5. Corn is a good source of the phenolic flavonoid antioxidant, ferulic acid. Several research studies suggest that ferulic acid plays a vital role in preventing cancers, aging, and inflammation in humans.
  6. It also contains good levels of some of the valuable B-complex group of vitamins such as thiamin, niacin, pantothenic acid, folates, riboflavin, and pyridoxine. Many of these vitamins function as co-factors to enzymes during substrate metabolism.
  7. Further, it contains healthy amounts of some essential minerals like zinc, magnesium, copper, iron, and manganese.

• Cucumbers

  Ever wonder how to beat the scorching summer heat? Just remember your backyard, humble crunchy cucumber! Nonetheless, this wonderful low-calorie vegetable indeed has more nutrients to offer than just water and electrolytes.

  It is one of the oldest cultivated crops and believed to be originating in the northern sub-Himalayan plains of India. The plant is a creeper (vine) akin to other members of Cucurbita family such as gourds, squashes, melons, and zucchini.

  Botanically; it belongs to the Cucurbitaceae family, and is known scientifically as Cucumis sativus.

  Health Benefits of Cucumber

  1. It is one of the very low-calorie vegetables; provide just 12 calories per 100g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers by eliminating toxic compounds from the gut.
  2. It is an excellent source of potassium, an important intracellular electrolyte. 100g of cucumber provides 136 mg of potassium but only 2 mg of sodium. Potassium is a heart "friendly" electrolyte helps bring a reduction in total blood pressure and heart rates by countering effects of sodium.
  3. Cucumbers contains unique antioxidants in moderate ratios such as ß-carotene and α -carotene, vitamin-C, vitamin-A, zeaxanthin, and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100g.
  4. Cucumbers have mild diuretic property, which perhaps attributed to their free-water, high potassium and low sodium content. It helps in checking weight gain and high blood pressure.
  5. They surprisingly have a significant amount of vitamin-K, provides about 7.2 µg of this vitamin per 100g. Vitamin-K has been found to have a potential role in bone strength by promoting osteoblastic (bone mass building) activity. It also has an established role in the treatment of Alzheimer's disease patients by limiting neuronal damage in their brain.
     

• Eggplant

  Eggplant or Brinjal is a very low-calorie vegetable. Nonetheless, it is packed with a healthy nutrition profile; good news for weight watchers! The veggie is popularly known as aubergine in the western world.

  Botanically, aubergine belongs to the Solanaceae family of vegetables. It is a perennial plant native to the Indian subcontinent and grown in many tropical and semitropical regions as a popular vegetable all around the year.

  Scientific name: Solanum melongena.

  Several varieties of aubergines are grown all around the world. They vary widely in size, shape, and color depending upon the cultivar type. Aubergines fall into two broad categories, either oval-shaped or thin and elongated.

  The plant reaches about 3-4 feet tall in quick time and bears many bright fruits. Each fruit has smooth, glossy skin. Internally, it features off-white color pulp with numerous centrally arranged small, soft seeds. Fruits are harvested when they reach maturity but just short of full stage ripeness.

  Health Benefits of Eggplant (aubergine)

  1. Eggplant is very low in calories and fats but rich in soluble fiber content. 100 g provides just 24 calories but contributes about 9% of RDA (recommended daily allowance) of fiber.

  2. Research studies conducted at the Institute of Biology of São Paulo State University, Brazil, has suggested that chemical substances in the eggplant are effective in controlling high blood cholesterol levels.

  3. The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that these antioxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.

  4. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of aubergines is 993 µmol TE/100 g. At value 15; they are one of the low glycemic index (GI) vegetables.

  5. It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.

  6. Further, this vegetable is also an excellent source of minerals like manganese, copper, iron and potassium. The antioxidant enzyme, superoxide dismutase utilizes manganese as a co-factor. Potassium is an important intracellular electrolyte that helps counter pressing (hypertension) effects of sodium.

INDEX OF PLANTS

• Green Beans

  Green beans, also known as French beans or snap beans, are tender, elongated, firm yet flexible edible pods of the bean plant. The beans are one of the delights of vegetarian lovers for their wholesome nutritional properties. They are the unripe or immature pods belonging to the common Fabaceae family, of the genus, Vicia. Scientific name: Phaseolus vulgaris.

  French beans require well-drained, sandy soil for optimal growth. In about 80 days from seedling, the pods are harvested while they are still immature and tender stage. The green bean pods are long, cylindrical, enclose tiny seeds inside and snap easily.

  Broadly, tender green beans (French beans) are classified as one of the cultivars of common beans (Phaseolus vulgaris). Depending on their growth habits, the beans further differentiated as "bush beans" which stand erect without the need of support, and "Pole Beans" that need climb supports (trellis). The other varieties of unripe fruit pods of the bean family include shell beans, Pinto or mottled beans, White beans, red or kidney beans, Black beans, Pink beans, and yellow-wax beans. Almost all the varieties of beans can be available year-round.

  Fava or broad beans (Vicia faba) are large, flat light green pods usually eaten shelled for their delicious beans. Lima beans (Phaseolus lunatus) are large, plump, pale-green pods with kidney-shaped seeds.

  Health benefits of Green beans

  1. Fresh green beans are very low in calories (31 calories per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are an excellent source of vitamins, minerals, and plant-derived micronutrients.

  2. The beans are a very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect the colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut.

  3. An adequate amount of fiber in the diet has also been shown to reduce blood cholesterol levels by decreasing the reabsorption of cholesterol-binding bile acids in the colon.

  4. Green beans contain excellent levels of vitamin-A, and health-promoting flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and β -carotene in right amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

  5. Zea-xanthin, an important dietary carotenoid in the beans, is selectively absorbed into the retinal macula lutea in the eyes, where it thought to provide antioxidant and protective UV-light filtering functions. Therefore, xanthin chemicals in green beans offer some protection in the prevention of age-related macular disease (ARMD) in older adults.

  6. Snap beans are an excellent source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Alongside vitamin B-12, folic acid is one of the essential components of DNA synthesis and cell division. A good folate diet, when given during preconception periods and pregnancy, may help prevent neural-tube defects in newborn babies.

  7. They also carry good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

  8. Moreover, they contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are essential parts of carbohydrate, protein, and fat metabolism. Manganese is a co-factor for the antioxidant enzyme superoxide dismutase, which is a very potent free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

INDEX OF PLANTS

• Leeks

  Pleasant, delicate sweet flavored leeks are cylindrical leafy stalks obtained from the onion-family plant, in the Allium genus. They are biennial, tall, slender herbs with a long cylindrical stem composed of concentric layers of overlapping leaves. They commonly employed as vegetables in stir-fries in many parts of Asia, Europe, and America.

  Botanically, leek belongs to the Alliaceae family of bulbous plants, in the genus: Allium. However, unlike their fellow allium members such as onion, shallots, garlic, etc., they do not form underground bulbs.

  Scientific name: Allium ampeloprasum var. porrum.

  Leek requires well-drained, fertile soil to flourish. In general, it is cultivated as an annual crop in many parts of Europe and Asia. Farmers either sow seeds or transplant already raised seedlings sets in the field that take about 100-120 days to harvest.

  In general, leeks are planted in deep trenches to deprive them of sunlight which otherwise would turn their stalks green (chlorophyll pigmentation) due to photosynthesis. As the plant grows in height, farmers gradually fill the trench by pulling surrounding earth to create a mound around the stalk. This method applied in order to obtain long, white, sweet, and blanched stalks instead of green, sharp, and pungent ones.

  Health Benefits of Leeks

  1. Leek contains many unique flavonoid antioxidants, minerals, and vitamins that have proven health benefits.

  2. Leeks are moderately low in calories. 100 g fresh stalks carry 61 calories. Further, their elongated stems provide good amounts of soluble and insoluble fiber.

  3. Though leeks contain proportionately fewer thiosulfonates than that in garlic; they still possess significant amounts of these groups of antioxidants such as diallyl disulfide, diallyl trisulfide, and allyl propyl disulfide. The compounds convert to allicin by the enzymatic reaction when the leek stalk subjected to crushing, cutting, etc. The total measured antioxidant strength (ORAC value) of 100 grams of the leek is 490 TE (Trolox Equivalents).

  4. Laboratory studies show that allicin reduces cholesterol formation by inhibiting the HMG-CoA reductase enzyme in the liver cells. Further, it also found to have antibacterial, antiviral, and anti-fungal activities.

  5. Additionally, allicin reduces blood vessel stiffness by facilitating nitric oxide (NO) release in the vessel wall, and, thereby brings a reduction in the total blood pressure. It also blocks platelet clot formation and has fibrinolytic action (clot-breaking) in the blood vessels. Thus, allicin helps decrease the overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

  6. Leeks are an excellent source of vitamins that are essential for optimum health. Their leafy stems indeed contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in the right proportions. 100 g fresh stalks provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in newborn babies.

  7. Additionally, leeks are one of the good sources of vitamin-A (1667 IU or 55% of RDA per 100 g) and other flavonoid phenolic antioxidants such as carotenes, xanthin, and lutein. They also have some other essential vitamins such as vitamin-C, K, and vitamin-E. Vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

  8. Further, its stalks hold small amounts of minerals such as potassium, iron, calcium, magnesium, manganese, zinc, and selenium.

• Okra

  Okra, also known as "lady's finger," or "bamia pod" is one of the favorite nutritious vegetables of North-East African origin. The pods usually are gathered while they are green, tender, and at the immature stage.

  Botanically, okra is a perennial flowering plant in the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.

  It is cultivated throughout the tropical and warm temperate regions around the world for its phytonutrients rich pods. It grows best in well-drained and manure-rich soil.

  The okra plant bears numerous dark green pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits. Internally, the pods feature small, round, mucilaginous white color seeds arranged in vertical rows. The pods handpicked while just short of reaching maturity and eaten as a vegetable.

  7 amazing Health Benefits of Okra

  1. The okra pods are among the very low-calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins, often recommended by nutritionists in cholesterol controlling and weight reduction programs.

  2. The pods are one of the rich sources of mucilage substance that helps in smooth peristalsis of digested food through the gut and ease constipation condition.

  3. The pods compose healthy amounts of vitamin-A, and flavonoid anti-oxidants such as beta-carotene, xanthin, and lutein. It is one of the vegetables with the highest levels of these antioxidants. Vitamin-A is essential for maintaining healthy mucosa and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

  4. Fresh pods are the good source of folates, provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the newborn.

  5. Okra pods are also an excellent source of antioxidant vitamin, vitamin-C, providing about 36% of daily recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the human body develop immunity to combat infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.

  6. They are rich in the B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. The pods also contain good amounts of vitamin-K. Vitamin-K is a co-factor for blood clotting enzymes and is required for bone health.

  7. The pods are also a good source of many essential minerals such as iron, calcium, manganese, and magnesium.

INDEX OF PLANTS

• Spearmint

  Spearmint herb (garden mint or common mint) has long been reputed for its characteristic aroma it imparts to the recipes. The least pungent and subtle among the species of the mint family, this unique herb is one of the chef’s favorite culinary ingredients all over the world.

  Garden Mint herb botanically belongs to the family of Lamiaceae, in the Genus: Mentha. Scientific name: Mentha spicata.

  Spearmint is a branching perennial herb of Mediterranean origin. It is widely used across Europe and in large parts of Asia and Africa in flavored drinks, salads, confectionary, and as a garnish to recipes.

  The herb grows easily in fertile, moist and loose soil conditions. It spreads through a wide network of underground runners. Generally, small stems (divisions) are planted to propagate. It reaches about 75 cm in height and bears oppositely arranged leaves all along its thick square stem. Spearmint leaves are deep green, deeply-veined, oval in shape with pointed ends and serrated margins. Slim pointed spikes of mauve flowers appear during late summer.

  There are at least 20 species of spearmint, and their hybrids exist. However, it is diificult to classify them because of their variability and readiness to hybridize with each other. Here are some mint herbs apart from the popular peppermint and watermint;

  • Pineapple mint (M.suaveolens),
  • Ginger mint (M. x gentilis),
  • Japanese mint M. arvensis var.piperascens),
  • Corn mint (M. arvensis),
  • Bergamot or horsemint (M. Piperita var.citrata).

  Health benefits of Spearmint

  • Spearmint is pleasantly aromatic herb, packed with numerous health benefiting vitamins, antioxidants, and phytonutrients.
  • Its leaves and herb parts carry essential oil, menthol. Unlike in peppermint, spearmint leaves compose only small amounts of menthol, 0.5% compared to that 40% in peppermint. Less menthol content would make this herb least pungent and subtly fragrant herb in the mint family.
  • The herb has low calories (about 43 calories per 100 g) and contains zero cholesterol.
  • The chief essential oil in spearmint is menthol. Other important chemical components of spearmint are alpha-pinene, ß-pinene, carvone, cineole, linalool, limonene, myrcene and caryophyllene. These compounds in mint help relieve fatigue and stress.
  • The herb parts are also very good in minerals like potassium, calcium, manganese, iron (148% of RDA), and magnesium. Iron is essential for enzymes in cellular metabolism and synthesis of hemoglobin. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. The human body utilizes manganese as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • Further, the herb is also rich in many antioxidant vitamins, including vitamin-A (provides 4054 IU or 135% of RDA), β-carotene, vitamin-C, folates (26% of RDA), vitamin B-6 (pyridoxine), riboflavin and thiamin.

• Spinach

  Spinach (Spinacia oleracea) is one of the incredible green-leafy vegetables often recognized as one of the functional foods for its health-benefiting antioxidants and anti-cancer compounds. Its tender, crispy, and dark-green leaves are one of the favorite ingredients of chefs all around the world.

  Botanically, it belongs to the Amaranthaceae family and its scientific name: Spinacia oleracea.

  Spinacia plant grows to about 1 foot in height. Although it can be grown year-round, the fresh greens are best available soon after the winter season from March through May in the Northern Hemisphere and from September until November in the South of the equator.

  At least, two varieties of spinach are cultivated for their edible leaves; Savoy type with dark-green crinkle (wrinkled) leaves and flat-leaf variety with smooth surfaced leaves.

  Health Benefits of Spinach

  1. Spinach is a storehouse for many phytonutrients that have health promotion and disease prevention properties.
  2. It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Also, its leaves hold a good amount of soluble dietary fiber; no wonder why these leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs!
  3. Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Iron is an essential trace element required by the human body for red blood cell production and as a co-factor for an oxidation-reduction enzyme, cytochrome oxidase during cellular metabolism.
  4. Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and β-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  5. Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. It thus helps protect from "age-related macular related macular disease" (ARMD), especially in older adults.
  6. Further, vitamin-A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids is also known to help the body protect from lung and oral cavity cancers.
  7. Spinach leaves are an excellent source of vitamin-K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bones. Additionally, it also has an established role in patients with Alzheimer's disease by limiting neuronal damage in the brain.
  8. This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates, and niacin. Folates help prevent neural tube defects in the newborns.
  9. 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin-C. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  10. Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The human body uses manganese and copper as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is also required for the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, digestion and nucleic acid synthesis.
  11. It is also a small source of omega-3 fatty acids.

  Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia.

  Moreover, its soft leaves are believed to protect the human body from cardiovascular diseases and cancers of the colon and prostate.
  

• Tomatoes

  Naturally sugary, delicious, and crunchy, carrots are healthy additions you can make to the vegetable list of your diet. Indeed, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes, falcarinol, vitamin-A, minerals, and anti-oxidants in ample amounts.

  Botanically they are the taproots belong to the Apiaceae or umbelliferous family in the genus; Daucus. Scientific name: Daucus carota. The other close Apiaceae members include parsnips, parsley, dill, cumin, etc.

   

  Health benefits of Carrots

  1. Sweet and crunchy carrots are notably rich in antioxidants, vitamins, and dietary fiber. They provide only 41 calories per 100 g, a negligible amount of fat, and no cholesterol.

  2. They are an exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contains 8,285 µg of beta-carotene and 16,706 IU of vitamin-A. Studies have found that flavonoid compounds in carrots may offer protection against skin, lung, and oral cavity cancers.

  3. In humans, carotenes convert into vitamin-A in the liver cells. Beta-carotene is the important carotene type present in these roots. Beta-carotene is one of the powerful natural antioxidants that protect the human body from harmful oxygen-derived free radicals. Also, it also carries out all the functions of vitamin-A such as maintaining good eye health, reproduction (sperm production), maintenance of epithelial integrity, growth, and development.

  4. Carrots are rich in polyacetylene antioxidant, falcarinol. A research study conducted by scientists at the University of Newcastle on laboratory animals has found that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumors.

  5. Fresh roots are also good in vitamin-C; provide about 9% of RDA. Vitamin-C is a water-soluble antioxidant. It helps the body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging action on harmful free radicals.

  6. Also, they are exceptionally rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during substrate metabolism in the body.

  7. Further, They also compose healthy levels of minerals like copper, calcium, potassium, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering the effects of sodium. The human body utilizes manganese as a co-factor for the antioxidant enzyme, superoxide dismutase.

INDEX OF PLANTS