Vegetables -Vital nutrients for health and maintaining our body

Vegetables provide nutrients vital for health and maintenance of our body

Vegetables are important part of healthy Diet and provide a source of many nutrients. Vegetables are often cooked, although some kinds are eaten raw. Cooking and processing can damage some nutrients and phytochemicals in plant foods. Vegetables should not be cooked too much to minimize nutrient loss.

Suggestions to get the best out of vegetables include:

• Try vegetables pureed into smoothies.
• Eat raw vegetables and if possible.
• Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves.
• Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.
• Do not overcook, to reduce nutrient loss.
• Serve meals with vegetable pestos, salsas, chutneys and vinegars in place of sour cream, butter and creamy sauces.
• Some nutrients such as carotenoids may actually be increased if food is cooked. For example, tomato has more carotenoids, especially lycopene, when it is cooked

Vegetables are available in many varieties:

1. Onion - Vital nutrients for health and maintaining our body

The onion is found in every kitchen, Its curative powers make it an important medicinal plant too. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special. Quite apart from its medicinal properties the onion is simply delicious. It forms the basis of many dishes. It would be difficult to imagine the cuisine of any country without it.
Onions not only provide flavor, they also provide important nutrients and health-promoting phytochemicals. • High in vitamin C, onions are a good source of dietary fiber, and folic acid. • They also contain calcium, iron, and have a high protein quality (ratio of mg amino acid/gram protein)
Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.
Red onions are especially high in quercetin, according to the association. Shallots and yellow onions are also good options. White onions contain the least amount of quercetin and other antioxidants.
One cup of chopped onion contains approximately:

• 64 calories,
• 15 grams of carbohydrate,
• 0 grams of fat, 0 grams of cholesterol,
• 3 grams of fiber,
• 7 grams of sugar,
• 2 grams of protein,
• 10 percent or more of the daily value for vitamin C, vitamin B-6, and manganese.

how to eat ''Onion''

Incorporating onions into a diet is very simple, with a versatile range of ways they can be prepared and cooked in regular foods.
The reason that the onion is so much more active in its raw state than when cooked, is that it contains a variety of organic sulphur compounds, contained in a volatile oil, that provide the health benefits. These are partly destroyed by heat.
When eaten raw Onion, its juice can act as an irritant and some people find it difficult to digest. Those who are not tempted by the idea of eating raw onions can follow simple cooking methods that may make them more palatable. For people with sensitive stomachs, this is a far more suitable way to enjoy the health benefits of onions. Onions baked in their skins, in a similar way to baked potatoes, are also delicious. This method of cooking keeps all the goodness inside, but the resulting flavour is milder and more aromatic than that of raw onions.
They can be chopped and used fresh as a topping for sandwiches or salads and added to salsas and dips.
Recipes that include onions as a primary ingredient include:

• French onion soup
• onion bhaji
• blooming onions
• They can be sautéed, roasted, grilled, or caramelized.

2. Cabbage - Vital nutrients for health and maintaining our body

Almost every health guide, nutritionist, doctor and health expert talks about including green, leafy vegetables in our diet. These veggies are considered the ultimate source of fiber and nutrition. And cabbage is that humble veggie, which fulfills all these requirements.
Cabbage is rich in nutrients and an excellent source of vitamin C and dietary fibre.
Cabbage supplies your body with vitamin K, which is important for the health of your bones and for the formation of blood clots after injury.
One cup (89 grams) of raw green cabbage contains:

• Calories: 22
• Protein: 1 gram
• Fiber: 2 grams
• Vitamin K: 85% of the Reference Daily Intake
• Vitamin C: 54% of the Reference Daily Intake
• Folate: 10% of the Reference Daily Intake
• Manganese: 7% of the Reference Daily Intake
• Vitamin B6: 6% of the Reference Daily Intake
• Calcium: 4% of the Reference Daily Intake
• Potassium: 4% of the Reference Daily Intake
• Magnesium: 3% of the Reference Daily Intake

Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.

How to eat ''Cabbage''

Cabbage can be prepared in a number of ways. It can be used raw, in form of salads or pickled as used in kimchi. You can cook and add it in curries or use the leaves to make rolls. But ensure that you never overcook cabbage as it destroys the taste and also the vegetable releases a foul smell when overcooked. If eating it raw, wash it with ice-cold water to make it crunchier. You must wash it in warm salted water first to kill the germs or their pores. When you are making a curry, always add cabbage towards the end.

3. Cauliflower - Vital nutrients for health and maintaining our body

The most common cauliflowers available have a creamy, white head surrounded by green leaves. Cauliflower is an excellent source of vitamin C.
It is high in dietary fibre and folate.
Cauliflower contains phytochemicals (such as sulforaphane and carotenoids) that might have antioxidant and anti-inflammatory effects in the body.
A serving is 1 cup, or about 100 grams, of chopped cauliflower. One serving of raw or cooked cauliflower has:

• 25 calories
• 0 grams of fat
• 5 grams of carbohydrates
• 2 grams of dietary fiber
• 2 grams of sugar
• 2 grams of protein
• 30 milligrams of sodium

As for vitamins and nutrients, one serving of cauliflower has:

• 100% of the daily recommended amount of
• vitamin C
• About a quarter of your daily vitamin K
• 2% of your daily calcium and iron
• 6% of your daily potassium
• More than 3 % of your daily magnesium

Because of the naturally high amount of fiber and vitamin B in cabbage, it provides antidepressants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of "powerhouse fruits and vegetables.

How to eat ''Cauliflower''

Place raw cauliflower on a platter with radishes, sticks of carrots and cherry tomatoes – serve with a smoky eggplant dip.
Cook white cauliflower florets and bright green broccoflower in olive oil and garlic, add fresh breadcrumbs, a few anchovies and freshly chopped parsley – a great sidedish to go with fish or meat.
Cheesy cauliflower is always a favourite – make a sauce with butter, a little flour, some milk and freshly grated Gruyère or mozzarella cheese, toss some breadcrumbson top with grated parmesan and bake until golden.
Add an Indian twist to your side dish – sauté ginger, garlic and chilli and toss with cooked cauliflower.

4. Potatoes - Vital nutrients for health and maintaining our body

Potatoes are edible tubers, available worldwide and all year long. They are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.
The versatile potato is an excellent source of fibre, energy and nutrients and a favourite of children. They are a good source of vitamin C and B-group vitamins and contain minerals such as calcium, iron and magnesium.
Potatoes are a good source of vitamins C, B3 and B6 (niacin).
They contain dietary fibre and carbohydrates (provide energy for physical activity).
Potatoes also contain minerals such as potassium (which helps to regulate blood pressure) and manganese (involved in the regulation of brain and nerve function).
One medium baked potato (6.1 ounces or 173 grams), including the skin, provides:

• Calories: 161
• Fat: 0.2 grams
• Protein: 4.3 grams
• Carbs: 36.6 grams
• Fiber: 3.8 grams
• Vitamin C: 28% of the Reference Daily Intake
• Vitamin B6: 27% of the Reference Daily Intake
• Potassium: 26% of the Reference Daily
• IntakeManganese: 19% of the Reference Daily Intake
• Magnesium: 12% of the Reference Daily Intake
• Phosphorus: 12% of the Reference Daily Intake
• Niacin: 12% of the Reference Daily Intake
• Folate: 12% of the Reference Daily Intake

How to eat ''Potatoes''

The vitamin, mineral, and fiber content of potato is mostly in the skin,so it is best to eat them with the skin left on.
Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife. Use a stainless steel knife instead of carbon steel in order to prevent the metal from reacting with the phytochemicals in the vegetable, as this may cause discoloration.
Jacket potatoes, baked in their skins, are a healthy and simple meal. Serve with salad and topped with tuna, cheese, baked beans, or another favorite. Cooking and eating the skins helps preserve the nutrients.
Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.
To make a healthy potato salad, boil baby new potatoes leave to cool, then add freshly chopped garlic and mint, and olive oil.

5. Carrots - Vital nutrients for health and maintaining our body

Carrots are so good for health; this vegetable, which is rich in beta-carotene and other carotenoids, is considered one of the best anti-cancer foods, due to its antioxidant, immune stimulating and anti-aging properties. They also help regulating the intestine, they improve night vision and make your cheeks red because the carotene has also anti-anemic properties and it increases the number of red blood cells.
According to Department of Agriculture, one cup of chopped carrots, containing 128 grams (g) of carrot, provides:

• 52 calories,
• 12.26 grams (g) of carbohydrate,
• 3 g of sugars,
• 1.19 g of protein,
• 0.31 g of fat, 3.6 g of fiber,
• 1069 micrograms (mcg) of vitamin A,
• 7.6 vitamin C,
• 42 mg of calcium,
• 0.38 mg of iron,
• 15 mg of magnesium,
• 45 mg of phosphorus,
• 410 mg of potassium,
• 88 mg of sodium,
• 0.31 mg of zinc,
• 24 mcg of folate,
• 16.9 mcg of vitamin K

One cup of chopped carrots provides more than 100 percent of an average adult male or female's recommended daily allowance (RDA) of vitamin A.

How to eat ''Potatoes''

Many vegetables, including carrots, should be eaten raw, or else they lose many vitamins. Although this is the right way not to make them lose vitamin C, which is easily destroyed with heat.
Beta-carotene is not a heat-sensitive nutrient, therefore, it is not destroyed with a short cooking time; actually, when this vegetable is cooked, the cell walls of the plant tissues soften, making it easier for our digestive system to assimilate this precious substance. Basically, a short cooking time increases the assimilation of beta-carotene. But you shouldn’t cook the root too much: it should remain compact and crunchy.
Another useful “trick” to assimilate even more beta-carotene is to season the carrots with fats (oil, butter, oily seeds). Fat increases the bioavailability of beta-carotene and it can triple body’s ability to absorb it. Don’t make the mistake of cooking carrots and leaving them at room temperature too long (more than 5-6 hours), because harmful substances can develop on them.
Finally a recipe advice: season cooked (but still crunchy) carrots with sesame seeds, minced garlic, fresh mint, extra virgin olive oil, salt and a dash of apple cider vinegar. Finger-licking good.

6. Brussels Sprouts - Vital nutrients for health and maintaining our body

Brussels sprouts are look like miniature cabbages.
Brussels sprouts are highly nutritious and contain vitamin E, folate, beta-carotene (a compound that the body converts to vitamin A) and vitamin K (important for forming and keeping bones strong).
They are also a good source of dietary fibre.
Brussels sprouts are an excellent source of minerals including copper, calcium, potassium, iron, manganese and phosphorus.
Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts:

• Calories: 28
• Protein: 2 grams
• Carbs: 6 grams
• Fiber: 2 grams
• Vitamin K: 137% of the RDI
• Vitamin C: 81% of the RDI
• Vitamin A: 12% of the RDI
• Folate: 12% of the RDI
• Manganese: 9% of the RDI

How to eat ''Brussels sprouts''

Don’t overcook Brussels sprouts, as this helps to decrease the chance of them tasting bitter.
Simply boil Brussels sprouts and toss with butter – add chopped fresh herbs for a flavour kick.
Toss hot, cooked Brussels sprouts in butter and sprinkle with crispy bacon (or pancetta).

7. Broccoli - Vital nutrients for health and maintaining our body

The bright green florets of broccoli are highly nutritious and a great source of dietary fibre and vitamin C.The peak season for broccoli in Victoria is between June and November.
Broccoli is very high in vitamin C. Eating 100 g of cooked broccoli provides 30 mg of vitamin C, which is well over your daily requirement.
It is also a good source of dietary fibre, potassium, vitamin E, folate and beta-carotene (a compound that the body converts to vitamin A).
Broccoli contains high levels of a compound called sulforaphane – researchers are testing to see if this compound will help fight cancer in humans.
The nutrition facts for 1 cup (91 grams) of raw broccoli are:

• Calories: 31
• Water: 89%
• Protein: 2.5 grams
• Carbs: 6 grams
• Sugar: 1.5 grams
• Fiber: 2.4 grams
• Fat: 0.4 grams

How to eat ''Broccoli''

Gently cook broccoli by steaming or stir-frying to enjoy the great flavour of this vegetable.
Use gentle cooking methods for broccoli – steaming and stir-frying helps to maintain the levels of vitamin C.
Try broccoli with orecchiette (small, ear-shaped pasta) – sauté garlic, anchovies and breadcrumbs and scatter this tasty mix on top of the pasta.
Try this Asian dish – steam broccoli and douse with oyster sauce, rice vinegar and chilli.
Scatter freshly grated parmesan cheese on broccoli and bake until golden brown – great served with meat or chicken.

8. Brinjal - Vital nutrients for health and maintaining our body

Brinjal, also known as eggplant, garden egg, and aubergine. Brinjal usually has an egg-like shape and a vibrant purple color.
Polyphenols in Brinjal have been shown to have anti-cancer effects.
Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals and, in turn, prevent tumor growth and the invasion and spread of cancer cells.
The anticancer action of anthocyanins appears to include preventing new blood vessels from forming in the tumor, reducing inflammation, and blocking the enzymes that help cancer cells to spread.
Brinjal contain flavonoids, such as anthocyanins. Anthocyanins are water-soluble pigments that have many health benefits. They also help give the Brinjal its well-known, dark purple color.
The skin of the Brinjal is rich in antioxidants, fiber, potassium, and magnesium.
The phenolic content of Brinjal makes it such a potent free radical scavenger that this vegetable is ranked among the top 10 vegetables in terms of oxygen radical absorbance capacity.
Research has suggested that the antioxidants in Brinjal may help protect the liver from certain toxins.
The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in Brinjals all support heart health.
One cup of cooked Brinjal, weighing around 99 grams (g) contains:

• 35 calories
• 0.82 g of protein
• 8.64 g of carbohydrate, of which 3.17 g is sugars
• 0.23 g of fat
• 2.5 g of dietary fiber
• 188 milligrams (mg) of potassium
• 6 mg of calcium
• 1 mg of sodium
• 0.12 mg of zinc
• 1.3 mg of vitamin C
• 0.25 mg of iron
• 11 mg of magnesium
• 15 mg of phosphorus
• 14 micrograms (mcg) of folate
• 85 mcg of vitamin B6
• 2.9 mcg of vitamin K

How to eat ''Brinjal''

Brinjal pizza crust: Replace pizza crust with sliced Brinjal and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat
Brinjal side dish: Sauté or stir-fry chunks of Brinjal in olive oil and serve as a side
Burger garnish: Cut the Brinjal lengthwise into thick slices and grill them. They can be served on their own or in a burger
Oven-baked Brinjal fries: Slice the Brinjal into strips or wedges and bake them in the oven for healthy Brinjal fries
Eggplant pasta topping: Cut the Brinjal into thick slices, then bread and bake or sauté them and add them to a pasta dish. Top with Parmesan cheese to create Brinjal Parmesan
Ratatouille: Combine Brinjal, onion, garlic, zucchini, peppers, and tomato, sautéd in a little olive oil, to make a ratatouille
Veggie lasagne: Use the ratatouille sauce above to replace the meat layer in lasagne
Brinjal stew: Combine with tomatoes, onions, mushrooms, and spices for a fragrant and warming dish
Baba ghanoush: To make a popular Middle Eastern dip, grill the Brinjal in halves for 30 to 40 minutes, remove the flesh and blend with yogurt, tahini, lime juice, garlic and spices to taste. Top with roasted pine nuts and serve with pita bread.
Maghlouba: A chicken and aubergine "upside-down" rice dish

9. Luffa - Vital nutrients for health and maintaining our body

The taste of the Luffa (Ridge gourd) vegetable resembles zucchinis. The Luffa has some amazing health benefits and is a great source of medicinal properties. Some of the health benefits are listed below.
Luffa is extremely rich in dietary fibre and enriched with all the vital elements that include Vitamin-C, zinc, iron, riboflavin, magnesium, thiamine and traces of another minerals.
It is low in saturated fat, cholesterol and calories that aids in weight loss.
Luffa contains good amount of cellulose and high in water content that helps to relieve from constipation.
It contains insulin like peptides and alkaloids that helps to reduce the sugar levels in the blood and urine.
It is high in beta-carotene which is good for enhancing eye sight.
Luffa acts effective in purifying blood. It boosts up and nourishes the liver health and protects the liver from alcohol intoxication.
Luffa juice is used to heal jaundice and to strengthen your immune system against any infection.
It is good for skin care, as the blood purifying qualities in it ensures you to stay clear from pimples and acne.
Luffa helps to manage acidity as well as ulcers. It is well known as a cooling agent and aids in handling burning sensation during urination.
fresh, raw, Nutritive value per 100 g:

• Energy : 20 Kcal
• Carbohydrates : 4.35 g
• Protein : 1.20 g
• Total Fat : 0.2 g
• Dietary Fiber : 0.5 g

Vitamins

• Folates 7 μg
• Niacin :0.400 mg
• Pyridoxine : 0.043 mg
• Riboflavin : 0.060 mg
• Thiamin : 0.050 mg
• Vitamin-A : 410 IU
• Vitamin-C :12 mg

Electrolytes

• Sodium :3 mg
• Potassium : 139 mg
• Minerals
• Calcium : 20 mg
• Iron 0 : .36 mg
• Magnesium : 14 mg
• Phosphorus :32 mg
• Zinc : 0.07 mg

How to cook ''Luffa'

cooking Content

• 250 gm luffa (ridge gourd), peeled and chopped
• 150 gm moong dal
• 1 Tbsp coconut oil
• ½ cup of grated coconut
• 1 tsp urad dal
• 2 dried red chillies
• ½ tsp cumin seeds
• ½ tsp ground pepper
• A few sprigs of curry leaves
• A pinch of asafoetida

How to Make
Boil the ridge gourd separately in a small quantity of water with turmeric and salt.
Pressure cook the dal separately.
Fry red chillies and urad dal in coconut oil (small quantity) till they turn golden brown.
Add the coconut, pepper, jeera and curry leaves and stir fry. Cool it down and grind it to a coarse paste. Bring all the ingredients together and stir fry (add water if required).
Temper the mustard, urad dal, asafoetida and curry leaves in coconut oil and add it to the mixture.

10. Peas - Vital nutrients for health and maintaining our body

Green peas, or "garden peas," are the small, spherical seeds that come from pods produced by the Pisum sativum plant.
They have been part of the human diet for hundreds of years and are consumed all over the world. You can find them in frozen, fresh or canned varieties.
Peas can do wonders for your digestion. The high fibre content present in pods helps in maintaining good digestive health. Fibre adds bulk to the stool, thereby enhancing smoother bowel regularity.
Peas are a good source of iron. Iron deficiency is the leading cause of anaemia. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells thereby causing haemoglobin deficiency. Iron helps combat fatigue and gives you strength.
Peas are rich in vitamin C, which makes it one of the best immunity building foods. According to the book 'Healing Foods', "a single serving of peas or snow peas supplies half your daily needs. Peas, especially pea shoots, also contains phytoalexins, an antioxidant that can inhibit H.Pylori, the bacterium that causes stomach and duodenal ulcers and stomach cancer.
Peas can also do wonders to your eyes. Peas are packed with carotenoid pigment lutein. Lutein is known to reduce the risk of cataracts and macular degeneration or loss of vision in old age. Peas can also boost eyesight.
The insoluble fibre content present in peas helps reduce the risk of heart disease and stroke. Apart from this, peas also help in ensuring stable blood sugar regulation in the body. Need anymore reason to make it part of your diet already?
The bite-sized peas can help you shed some quick pounds too. Peas are low in fat and also immensely low on calories as compared to heavier legumes like beans and cowpeas. 100 grams of peas contains only 81 calories. The high content of fibre too plays its role in weight reduction. Fibre helps induce the feeling of fullness which keeps you from bingeing into other foods.
Peas are an excellent source of Vitamin C, which plays a significant role in in the production of collagen. Collagen helps keep the skin firm and glowing. Vitamin C also protects the cells from damage caused by free radicals. The antioxidants help fight oxidative damage caused by the free radicals. The antioxidants which are present in it such as flavonoids, catechin, epicatechin, carotenoid and alpha carotene helps prevent signs of ageing too.
Peas can help increase the sperm count and motility. According to the book 'Healing Foods', "Glycodelin- a substance found in snow peas, can help strengthen sperms and improves their ability to fertilize an egg.
A 1/2-cup (170-gram) serving of peas provides the following nutrients (1):

• Calories: 62
• Carbs: 11 grams
• Fiber: 4 grams
• Protein: 4 grams
• Vitamin A: 34% of the RDI
• Vitamin K: 24% of the RDI
• Vitamin C: 13% of the RDI
• Thiamine: 15% of the RDI
• Folate: 12% of the RDI
• Manganese: 11% of the RDI
• Iron: 7% of the RDI
• Phosphorus: 6% of the RDI

How to eat ''Peas''

Feel free to include Peas in your salads, sides, stews and curry.
Summer salad : Blanch shelled peas in boiling water for two minutes, then toss with lots of chopped fresh mint and a dressing of lemon juice and olive oil. Sprinkle with crumbled goat cheese.
Fresh take on hummus : In a food processor or blender, purée equal amounts of fresh or frozen shelled green peas and some canned chickpeas, drained and rinsed, with garlic, parsley, lemon juice, olive oil, a pinch of cumin and a good dollop of tahini (sesame paste). Garnish with fresh pea sprouts or basil.
Simple finger food : Thread a folded snow pea, a cooked shrimp and then another snow pea onto a short skewer. Serve with seafood cocktail sauce (or make your own salsa of finely diced tomatoes with freshly grated horseradish). For meal-size portions, use longer skewers and more shrimp, and serve over brown rice or atop a mixed salad.
Green your breakfast : Add shelled peas to a potato frittata, quiche lorraine, or a tomato and cheese omelette.
Two quick ways to add an extra veggie to your meal : Blanch shelled peas or snow peas in boiling water for a couple of minutes; cool, then fold into a potato, rice, quinoa or pasta salad. Or toss a handful of shelled fresh peas into curries, stews, chowders and stir-fries.
Colourful side dish : Sauté a small chopped onion in olive oil. Add snow peas and sliced almonds. Cook just until tender. Serve with grilled fish, chicken, pork chops or tofu.