Vegetables - Health Benefits

Health benefits

• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
• Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
• Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
• Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
• Potassium rich nutrientsVegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Artichoke

The artichoke is a large thistle-like herb. The artichoke is native to the mediterranean ares of Europe. Its leaves are green in color while the heart or core is a whitish green color. Both the heart and leaves are edible. Some people prefer the leaves and others prefer the heart.

Health Benefits of Artichoke

Artichoke has been used traditionally as food and as a medicinal herb for its diuretic and digestive properties. Artichoke leaves are used by many in connection with gastrointestinal complaints stemming from bile deficiency (in the liver and gall bladder), as well as to stimulate appetite and diuresis. The results of several clinical investigations suggested that artichoke extracts are useful when used in connection with hepato-biliary dysfunction and digestive complaints, such as sensation of fullness, loss of appetite, nausea, and abdominal pain. Some researchers have even suggested that artichoke dry extract could be safely recommended to patients with hyperlipoproteinemia and for possible prevention of vascular disease. Artichoke also has powerful antioxidant activity.

Suggested health benefits of artichoke

• High Cholesterol: Lowers LDL or bad cholesterol and increases HDL or good cholesterol. Artichoke leaf has been shown to lower cholesterol. One study showed a decrease in total cholesterol of 18.5 and LDL cholesterol by 23. It had actually gained widespread use in the 1950's and 60's before the advent of statin drugs. It is thought to interfere with cholesterol synthesis. A substance it contains called luteolin may play a role in it cholesterol lowering abilities.
• Reduces triglycerides, total serum cholesterol
• Has diuretic properties - useful in kidney disease
• Increases bile flow and lover function - used in connection with cirrhosis
• Helps abdominal pain, heartburn, bloating
• Relieves constipation, diarrhea, nausea, vomiting

Asparagus

Asparagus, its fleshy spears topped with bud-like compact heads, is often thought of as a luxury vegetable, prized for its succulent taste and tender texture. It is harvested in the spring when it is 6 to 8 inches tall. While the most common variety of asparagus is green in color, two other edible varieties are available. White asparagus, with its more delicate flavor and tender texture, is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select gourmet shops, and it is generally more expensive than the green variety since its production is more labor intensive. The other edible variety of asparagus is purple in color. It is much smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color. With prolonged cooking, the purple color may disappear.

Health Benefits of Asparagus

• It is high in vitamin K and Folate
• Eat asparagus when you are pregnant or thinking about conceiving - because of it being high in folic acid it helps prevent birth defects such as spina bifida
• Great for your heart
• Helps menstrual cramps with fertility problems
• Great for your gastrointestinal tract and your colon
• Helps menstrual cramps
• Great food to help treat depression
• Has been known to increase the success rate of chemo therapy
• Is considered a diuretic which means it is a good anti-inflammatory - best for arthritis, asthma rheumatism, and even water retention…PMS
• Help get rid of warts
• Helps detoxify your body
• Add more asparagus to your diet to lover cholesterol
• Great for nursing mothers stimulating milk production
• Has antioxidant agents - prevents the effects of aging
• Has antifungal and antiviral qualities
• Great for your kidneys - cleansing your body by stimulating urination and preventing kidney stones
• Helps prevent bladder and urinary tract infections
• Use to be used as an a aphrodisiac - increase sexual and comforting feelings
• Helps with treating HIV
• Helps prevent multiple sclerosis
• Helps prevent scurvy
• Asparagus has anti-cancer agents - especially lung cancer
• Helps fight chronic fatigue syndrome
• Helps fight off high blood pressure
• If you bruise easily - eat more asparagus
• Is considered a laxative - eat an asparagus if you have diarrhea and constipation
• Great for your capillaries - eat more asparagus to avoid varicose veins
• Great for your eyes preventing cataracts
• If you are experiencing hair loss- eat more asparagus
• Helps treat toothaches

Beet

Both beets and Swiss chard are different varieties within the same plant family (Amaranthaceae-Chenopodiaceae) and their edible leaves share a resemblance in both taste and texture. Attached to the beet's green leaves is a round or oblong root, the part conjured up in most people's minds by the word 'beet.' Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white or golden roots. No matter what their color, however, beet roots aren't as hardy as they look; the smallest bruise or puncture will cause red beets' red-purple pigments, which contain beneficial flavonoids called anthycyanins, to bleed, especially during cooking.

Health Benefits of Beet

• Beets have ZERO trans fat and ZERO saturated fat. They are also low calorie! How's that for a food to satisfy your hunger and have the ability to satisfy a sweet tooth at the same time? You've got to love a food that meets a sugar craving and doesn't harm your body!
• Canned beets are very inexpensive! Buy them sliced or whole and buying the store brand they will cost about 60 cents or less! Just put a few cans in the refrigerator and next time you are looking for a snack food they will be super cold and ready to eat, no dirty pots, no cooking. Just drain and enjoy with a fork!
• Beets are high in carbohydrates which means they are a great instant energy source, but unlike processed foods which are high in carbohydrates, beets will energize your body. Beets can be regarded as body fuel.
• Beets contain sodium, magnesium, calcium, iron and phosperous! They are also considered a fiber food and contain vitamins A and C as well as niacin! You can't beat that!
• Beets contain folic acid which is necessary for the production and maintenance of new cells. This is especially important for pregnant woman or anyone undergoing physical healing. Many people take
  folic acid in the form of herbal supplements, but if you eat beets, you won't need to! It is always better for the body to receive it's nutrients and vitamins through food over a supplement because it is like mainlining the natural source into your bloodstream. The benefits are far superior and faster with real food over powder mixes or pills.
• Studies have shown that beets guard against cancer, especially colon cancer.
• Medical studies have also shown that including beets in your diet helps protect a body against heart disease.
• Beets are available all year round! So they are not difficult to find in any produce section if you want them fresh!
• Beets can be eaten raw or you can boil, steam roast or sautee them. Additionally raw beets can be juiced in a Jay the Juiceman type juicer very easily! But be warned, beet juice is EXTREMELY strong and powerful! If you want to get naturally drunk without alcohol, take a glass of beet juice and see what happens. It is startling! If you want the benefits of beet juice but candle handle drinking it straight up, then mix it with some carrot or apple juice for a milder but still beneficial juice.
• Borscht, a very popular vegetable soup made of beets is a traditionally loved dish in Poland, Russia, Germany and other Eastern European menus. There are cold and hot Borscht soups and each country varies some of the ingredients, but beets are the one common and main ingredient of this revered and hearty soup.
• Even the leaves of raw beets have been eaten and useful and beneficial to one's health. The leaves have been known to counter "garlic" breath and in Roman times Hippocrates advocated the use of beet leaves as binding for healing wounds.
• Beets being naturally colorful and bright red make an excellent and healthful garnish for artistic presentation of a meal. They also can be made into a number of cold salads for a change of pace meal. Betacyanin is the pigment that gives beets their red color, this pigment is what is responsible for helping to fight cancer.
• Beets have been shown to help cleanse the blood, cleanse the colon and strengthen the gall bladder and liver.
• There is something called Beet Therapy. Doctors have used it to get rid of tumors and to help people with blood diseases and leukemia.
• Some people have used beats to treat and cure boils, abscesses and even acne. http://www.healing.org/only-23.html

Bok Choy

Bok Choy is a member of the cabbage family and quite popular in Asian cuisine. Also known as Chinese white cabbage, among other names, it is frequently found in wonton soup and many stir-fry dishes ordered in Japanese and Chinese restaurants. Mildly flavored with a tender sweetness, bok choy is a welcome accompaniment to many meals without being overpowering. It can be found fresh year-round in supermarkets.

Health Benefits of Bok Choy

Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6. Some of the vitamins found in bok choy are also powerful antioxidants, making this tasty cabbage an extremely healthy treat.

The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers. Beta-carotene has also been known to reduce the risk of cataracts. Bok choy is also an excellent source of folic acid, and can also contain other healthful nutrients like iron, depending on where it was grown.

Breadfruit

Breadfruit is unlike any other fruit you've eaten before. That's because breadfruit does not have the look, feel or consistency of a typical fruit, but like its name suggests, looks much like bread. When the breadfruit is ripe it is relatively soft and the inside has a yellow, cream colored flesh that resembles bread. The flesh of the breadfruit is somewhat sweet and has a nice fragrant smell.

Health Benefits of Breadfruit

Not only is breadfruit a rich source of energy, breadfruit also contains significantly high amounts of fiber. According to the American Heart Association fiber decreases bad cholesterol and triglycerides which increases heart attack risks. An increased intake of fiber lowers LDL (bad) cholesterol levels in the body, while elevating HDL (good) cholesterol levels in the body. Breadfruit protects the body against heart disease and heart attacks.

Additionally, the fiber found in breadfruit can help those with diabetes to control the disease. Research shows that fiber can control diabetes by reducing the absorption of glucose from the food we eat.

Another health benefit of breadfruit is that breadfruit helps to make our intestines and bowels work properly. Fiber regulates bowel movements and clears out the buildup of junk from our intestines; eating breadfruit on a regular basis can reduce the risk of developing colon cancer.

Breadfruit benefits the body as it contains favorable amounts of Omega-3 and Omega-6 fatty acids. These essential fatty acids help the body and mind to develop normally. Fatty acids also stimulate skin and hair growth, regulate our metabolism, promote reproduction and stimulate bone health.

In addition to these health benefits breadfruit also contains Vitamin C, thiamin, riboflavin, niacin, iron and phosphorus. Further research is being done to uncover even more health benefits of breadfruit. But in the meantime, you can start eating more breadfruit and take advantage of the many health benefits we know it has now.

Broccoli

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means 'cabbage sprout.' Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Do not let the smell of the sulfur compounds that are released while cooking keep you away from this highly nutritious vegetable.

Health Benefits of Broccoli

• Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
• Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
• Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
• Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
• Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
• Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
• Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
• Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
• Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
• High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
• Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
• Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.

Brussels Sprouts

Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature cabbages, with diameters of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows as high as three feet tall. Brussels sprouts are typically sage green in color, although some varieties feature a red hue. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem. Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright and green taste.

Health Benefits of Brussels Sprouts

Brussels Sprouts Are High in Vitamin C
One of the things that you may not know about Brussels Sprouts is that they are one of the vegetables that is highest in Vitamin C. Four ounces of Brussels Sprouts contains about 100 mg of Vitamin C - when it is not yet cooked. When it is cooked thoroughly, it will contain about 40 mg of Vitamin C. If you want to get the most Vitamin C out of your Brussels Sprouts but still cook them, the best thing that you can do is steam them to a point where they are still a bit crispy. The same holds true for most types of vegetables.

Brussels Sprouts May Help Prevent Cancer
Many types of vegetables have been proven to protect the body against developing certain types of cancer. Brussels Sprouts are no exception. The reason that Brussels Sprouts can help prevent the body from developing cancer is because they contain Glucosinolates and antioxidants. Some of the types of cancer that Brussels Sprouts may help protect the body against include breast, colon and prostate.

Brussels Sprouts Are a Good Source of Fiber
As with a wide variety of other vegetables, Brussels Sprouts are known to contain a fairly high amount of fiber. This essential nutrient is just very healthy for the body, in general. It can help you maintain a regular digestive system, fight cancer and regulate both blood sugar and cholesterol levels. Most people do not get the recommended daily amount of fiber, so getting it any way, even though the form of Brussels Sprouts, can help.

Brussels Sprouts Provide the Body With Potassium
Brussels Sprouts are a good source of potassium, which can also be found in potatoes and bananas. In regards to nutrient deficiencies, potassium deficiency is known to be one of the more common types of deficiencies. Eating Brussels Sprouts is a great way to get potassium if you don't like bananas or potatoes - or even if you do.

Cabbage

Cabbage, a member of the Cruciferae family, is related to kale, broccoli, collards and Brussels sprouts. Cabbage has a round shape and is composed of superimposed leaf layers.

There are three major types of cabbage: green, red and Savoy. The color of green cabbage ranges from pale to dark green while red cabbage has leaves that are either crimson or purple with white veins running through. Both green and red cabbage have smooth textured leaves. The leaves of Savoy cabbage are more ruffled and yellowish-green in color. nd oil contained in the seeds of okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.

Health Benefits of Cabbage

• Cabbage contain phytonutrients, works to protect the body from free radicals that can damage the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes involved in detoxification.
• Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate.
• Cabbage is a muscle builder, blood cleanser and eye strengthener.
• The juice of fresh raw cabbage has been proven to heal stomach ulcer.
• Cabbage is rich in iron and sulfur.
• Juice of fresh cabbage is effective in treating fungus infection(due to it sulfur content).
• Cabbage can lower serum cholesterol.
• Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification.
• Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage.
• Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease.

Carrot

Carrot is an edible root vegetable which is originated from Asia. It gains high respect in Western countries as it has been regarded as the best dishes for its outstanding nutritional and medicinal values. Even Dutch have listed carrot as one of their national dishes.

Health Benefits of Carrot

- Prevent heart diseases: In a study meant to reveal therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland revealed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day is taken for thee weeks. High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol level it is good to prevent heart related problems. A group of Swedish scientists discovered that root vegetables can reduce the chances of having a heart attack. A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found that those who ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.

- Prevent cancer: Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In a study, researchers found that eating fiber rich carrots reduce the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.

- Macular degeneration: This is a common eye disease of elderly. It impairs the macula. Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.

- Improves eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrot is rich in vitamin A it is good for improving eyesight.

- Stroke: A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with highest levels of Beta carotene have the best survival rate.

- Diabetes: Carrot is good for blood sugar regulation because of the presence of carotenoids in carrot. Carotenoids inversely affect insulin resistance and thus lower blood sugar.

Cauliflower

Cauliflower is a vegetable belonging to the Brassica oleracea species, which also includes cabbage, Brussels sprouts, kale, broccoli and collard greens. The vegetable originated in the Northeast Mediterranean and is presently cultivated in most of the countries of the world. It has a white head and stalk and is surrounded by thick, green leaves. However, the stalk and the leaves are discarded and only the head (white curd) is eaten. Cauliflower can be had in the raw, cooked or pickled form, though it the raw form that holds the highest nutritional value. Given below is complete information on the health and nutrition benefits of eating cauliflower.

Health Benefits of Cauliflower

• The allicin in cauliflower is known to promote a healthy heart and reduce the risk of strokes
• Cauliflower contains selenium and vitamin C, both of which work together to strengthen the immune system.
• Cauliflower has been associated with the maintenance of a healthy cholesterol level.
• Being rich in folate, cauliflower is known to help improve cell growth and replication.
• The high amount of fiber in cauliflower improves colon health and can even help prevent cancer.
• Recently, it was found that cauliflower contains 'indole-3-carbinol', a substance that can prevent breast and other female cancers.
• The glucosinolates and thiocyanates, present in cauliflower, increase the ability of liver to neutralize potentially toxic substances.
• Cauliflower acts as a blood and liver detoxifier.
• Sulforaphane, a substance in cauliflower, can remove cancer causing chemicals and also stop the spread of cancer cells, even in the later stages of their growth.
• Researches have suggested that cauliflower contains certain phyto-chemicals that might help reduce the risk of some hereditary cancers

Celery

Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.

Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender. In the United States, we are used to celery appearing in different shades of green, but in Europe they also enjoy a variety that is white in color. Like white asparagus, this type of celery is grown shaded from direct sunlight, so the production of its chlorophyll content, and hence its green color, are inhibited.

Health Benefits of Celery

• The strong water removing powers of celery enable it to be used in the control of health problems such as arthritis, stone, liver problems and rheumatism.
• A tablespoonful of honey in celery juice, sipped slowly, will very effectively reduce the appetite if taken before a meal, and makes a delightful drink. It will also help in reducing their weight.
• You can take the same mixture as a nightcap; it will help you to relax into a soothing and restful sleep. So those who have a problem of sleeplessness must enjoy the sound sleep after having this yummy health drink.
• Those who are suffering from stones in the gall bladder or the kidney must take the juice of celery. It has been found that those who drank juice do not found any formation of stones in bladders & kidney again. It seems likely that this effect is related to the anti-arthritic properties of the juice.
• Celery calms the nerve because of the high calcium content & helps in controlling high blood pressure. Raw celery should be eaten to reduce high blood pressure.
• Celery is used in aromatherapy and other traditional way of healing like Ayurveda. In Japan, rheumatic patients are sometimes put on a celery only diet.
• Moreover you can eat a lot of celery without thinking twice because it has almost zero calories. You won't add any extra pounds after having such a yummy drink or raw celery.
• The whole plant is gently stimulating & nourishing; it also acts as a digestive remedy and liver stimulant. A tincture can be used as a diuretic in hypertension and urinary disorders.
• Celery roots, fruits (seeds), and aerial parts, are used as ethno medically to treat mild anxiety and agitation, loss of appetite, fatigue & cough.

Chard

Chard is a relative of beets and spinach. It has a slightly bitter and salty flavor that becomes stronger as the leaves mature.

Health Benefits of Chard

Even though chard exhibits great nutritional benefits, it is not a complete food. Swiss chard is packed with nutrition. It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber. It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese. Swiss chard is also a good source of many other nutrients including vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid.

Swiss chard is one of the most powerful anti-cancer foods due to its combination of traditional nutrients; phytochemicals, chlorophyll, other plant pigments, and soluble fiber. The generous amount of vitamin K that is contained in Swiss chard, is especially beneficial in the maintenance of bone health.

Chickpeas

Garbanzos have a delicious nutlike taste and a texture that is buttery, yet somewhat starchy and pasty. A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of chickpeas as being in beige in color, other varieties feature colors such as black, green, red and brown.

Health Benefits of Chickpeas

• Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
• Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
• Manganese for Energy Production: Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
• Iron Boost: Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
• Stabilizing Blood Sugar and Low Glycaemic Index (GI): Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.
• Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
• For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
• Weight Loss: Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.

Collards

Collards are leafy green vegetables that belong to the same family that includes cabbage, kale and broccoli. While they share the same botanical name as kale, Brassica oleracea, and some resemblance, they have their own distinctive qualities. Like kale, collards are one of the non-head forming members of the Brassica family. Collards' unique appearance features dark blue green leaves that are smooth in texture and relatively broad. They lack the frilled edges that are so distinctive to their cousin kale. The taste of collards can be described as pleasantly green and bitter.

Health Benefits of Collards

- Lowers Risk of Cancers
- Lowers Risk of Ovarian Cancer
- Lowers Risk of Breast Cancer
- Detoxifies Cells
- Cleanses Cells
- An Antioxidant Vegetable
- Protects DNA
- Protects from free radicals
- Lowers Risk of Prostate Cancer
- Lowers Risk of Colorectal Cancer
- Lowers Risk of Lung Cancer
- Protects from Atherosclerosis
- Protects from Osteoarthritis
- Protects from diabetes
- Protects from Rheumatoid arthritis
- Lowers Risk of Colon Cancer
- Lowers Risk of Asthma Attacks
- Improves Bone health
- Prevents Migraine headaches
- Reduces PMS symptoms
- Prevents blood clotting
- Improves Immune System
- Prevents from bad cholesterol
- Improves blood flow
- Lowers Risk of Heart Attack
- Lowers Risk of Stroke
- Promotes Lung health
- Protects Cardiovascular Health
- Improves heart health
- Reduces High blood pressure
- Lowers Cholesterol
- Reduces Stress
- Improves sleeping times
- Lowers Risk of hot flashes
- Helps with Menopause
- Slows Down Mental Function Loss
- Decreases Cognitive Decline
- Keeps Normal blood sugar level

Corn

Corn grows in 'ears,' each of which is covered in rows of kernels that are then protected by the silk-like threads called 'corn silk' and encased in a husk. Corn is known scientifically as Zea mays. This moniker reflects its traditional name, maize, by which it was known to the Native Americans as well as many other cultures throughout the world.

Health Benefits of Corn

Health benefits of corn include controlling diabetes, prevention of heart ailments, lowering hypertension and prevention of neural-tube defects at birth. Corn or maize is one of the most popular cereals in the world and forms the staple food in many countries including USA, Africa etc. It not only provides the necessary calories for daily metabolism, but is a rich source of vitamins A, B, E and many minerals. Its high fibre content ensures that it plays a role in prevention of digestive ailments like constipation and haemorrhoids as well as colorectal cancer. The antioxidants present in corn also act as anti-cancer agents and prevent Alzheimer's.Health benefits of corn are offered by presence of quality nutrients in it. Also, being rich in phytochemicals, it provides protection against numerous chronic diseases. Following are some of the health benefits of corn:

• Rich Source of Calories: Corn is a rich source of calories and forms a part of the staple diet among many populations. The calorific content of corn is 342 calories per 100grams, among the highest in cereals.
• Prevention of Haemorrhoids and Colorectal Cancer: The fibre content of one cup of corn amounts 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and haemorrhoids, as well as lowering the risk of colon cancer.
• Rich Source of Vitamins: Corn is rich in vitamin B constituents, especially Thiamin and Niacin. Thiamin is essential for maintaining nerve health and cognitive function. Niacin deficiency leads to Pellagra; a disease characterised by diarrhoea, dementia and dermatitis and is commonly observed in malnourished individuals. Corn is also a good source of Pantothenic acid which is a vitamin necessary for carbohydrate as well as protein and lipid metabolism in the body. Deficiency of folic acid in pregnant women leads to birth of underweight infants and may also result in neural tube defects at birth. Corn provides a large chunk of the daily folate requirement. Yellow corn is a rich source of beta-carotene which forms vitamin A in the body, essential for maintenance of good vision and skin. The kernels of corn are rich in vitamin E, a natural antioxidant essential for growth.
• Provides Necessary Minerals: Corn contains abundant phosphorus apart from magnesium, manganese, zinc, iron and copper. It also contains trace minerals like selenium. Phosphorus is essential for maintenance of normal growth, bone health and normal kidney functioning. Magnesium is necessary for maintaining normal heart rate and for bone strength.
• Antioxidant Properties of Corn: According to studies carried out at Cornell University, corn is a rich source of antioxidants which fight the cancer causing free radicals. In fact, cooking increases the antioxidants in sweet corn. Corn is a rich source of a phenolic compound ferulic acid, an anti-cancer agent which has been shown to be effective in fighting tumours in breast cancer and liver cancer. Anthocyanins, found in purple corn also act as scavengers of cancer-causing free radicals.
• Cardio-Protective Attributes: According to researchers, corn oil has been shown to anti-atherogenic effect on the cholesterol levels, thus preventing the risk of cardiovascular diseases.
• Prevents Anaemia: The vitamin B12 and folic acid present in corn prevent anaemia caused by the deficiency of these vitamins.
• Lowering LDL Cholesterol: According to Journal of Nutritional Biochemistry, consumption of corn husk oil lowers plasma LDL cholesterol by reducing cholesterol absorption by the body.
• Protection against Diabetes and Hypertension: Consumption of corn kernels assists the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn.
• Cosmetic Benefits: Corn starch is used in the manufacture of many cosmetics and may also be applied topically to soothe skin rashes and irritations. Corn products can be used to replace carcinogenic petroleum products which form major components of cosmetic preparations.

Cucumber

Cucumbers, scientifically known as Cucumis sativus, are grown to either be eaten fresh or to be pickled. Those that are to be eaten fresh are commonly called slicing cucumbers. They are cylindrical in shape and commonly range in length from about six to nine inches, although they can smaller or much larger. Their skin, which ranges in color from green to white, may either be smoothed or ridged depending upon the variety. Inside a cucumber is a very pale green flesh that is dense yet aqueous and crunchy at the same time, as well as numerous edible fleshy seeds.

Health Benefits of Cucumber

The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumbers’hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium.
A Radiant Complexion
The silica in cucumber is an essential component of healthy connective tissue, which includes intracellular cement, muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silicon to improve the complexion and health of the skin, plus cucumber’s high water content makes it naturally hydrating–a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis.
An Easy Way to Increase Your Consumption of Both Fiber and Water
Trying to get adequate dietary fiber on a daily basis is a challenge for many Americans. Adding a crunchy cool cucumber to your salads is an especially good way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber. Plus, you get the added bonus of vitamin C, silica, potassium and magnesium.
High Blood Pressure? Cucumber Can Help You Cool Down
When people who participated in the DASH (Dietary Approaches to Stop Hypertension) Study added foods high in potassium, magnesium and fiber, their blood pressure dropped to healthier levels. Those people in the study who ate a diet rich in these compounds in addition to the other foods on this diet (low fat dairy foods, seafood, lean meat and poultry) lowered their blood pressure by 5.5 points (systolic) over 3.0 points (diastolic).

Dandelion

Dandelion also known as lion’s tooth and wild endive, is a perennial herb native to the northern hemisphere. Dandelions dot the lawns of most North Americans and Europeans, and are more often thought of as a weed and a nuisance to those striving for a well-manicured lawn.

Health Benefits of Dandelion

• Bone Health: Dandelion is rich in calcium, which is essential for growth and strength of bones, and is rich is anti oxidants like vitamin-C and Luteolin, which protect bones from age related damages due to free radicals, such as weakening and loss in density.
• Liver Disorders: Dandelion can help liver in many ways. While its anti oxidants such as vitamin-C and Luteolin keeps it functioning in full gear and protect it from aging, other compounds in it help treating hemorrhage in liver, maintaining proper flow of bile etc. It also stimulates liver and promotes digestion.
• Diabetes: Dandelion juice can help diabetic patients by stimulating production of insulin from pancreas and thus help keeping low the blood sugar level. Since it diuretic in nature, it makes the diabetic patients urinate frequently which too helps remove the extra sugar from the body. Moreover, diabetics are prone to renal problems. The diuretic properties of dandelion can help removing the sugar deposition in the kidneys through urine. Moreover, dandelion juice is slightly bitter to taste, which also effectively lowers sugar level in the blood, as all bitter substances do.
• Urinary Disorders: Dandelion is highly diuretic in nature. In fact, its French name literally means “urinate in bed”. Thereby it helps clean deposits of toxic substances in the kidneys and the urinary system. Moreover, its disinfectant properties inhibit microbial growth in the urinary system.
• Skin Care: Dandelion sap, also known as dandelion milk, is useful in treating skin diseases which are caused due to microbial and fungal infection, as this sap is highly alkaline and have germicidal, insecticidal and fungicidal properties. Care should be taken while using this sap as to avoid its contact with eyes. This sap can be used on itches, ringworm, eczema etc. without risk.
• Acne: Dandelion juice is a good detoxifier, diuretic, stimulant and anti oxidant. These four properties make it a good treatment for acne. Before we know how it treats acne, we must know what causes it. Acne is caused mainly during teens, when the body undergoes many physiological and hormonal changes. The hormones, which bring about changes in the body, if do not maintain proper ratio among themselves or are not regulated properly, tend to deposit as toxic substances in the body which tend to come out with sweat through the sweat glands or sebaceous glands on the skin. Now, during these changes, these glands secret more oils which, mixed with dead skin, block the pores and the secretion is obstructed. Due to this, these toxic substances cannot escape and result in acne. This is further worsened by the microbial infections on the effected places. Dandelion juice, being a stimulant, diuretic and detoxifier in nature, can help regulate proper secretion of hormones, increases sweating and widens up the pores facilitating removal of toxics through sweat and also through urine, as it is diuretic too. Its sap, if externally applied on acne, can inhibit microbial infection.
• Weight Loss: Our urine contains up to 4% of fats. So, more we urinate, more water and fats are lost from the body. Dandelion, being diuretic in nature, promotes urinating and thereby helping lose weight without side effects.
• Cancer: Dandelion is high in anti oxidants such as vitamin-C and Luteolin which reduce the free radicals (very much responsible for causing cancer) in the body, thereby reducing the risk of cancer. It also detoxifies the body, which also helps protect from cancer.
• Jaundice: Jaundice is primarily a disorder of the liver in which it starts over producing bile, which ultimately gets into the blood stream damaging the whole metabolism. The excess of bile is also reflected through color of the skin, eyes etc. The treatment of jaundice includes three main steps. First, checking production of bile; second, removal of excess bile from the body and third, fighting the viral infection. Dandelion is very helpful in all of these. It promotes liver health and regulates bile production. Being diuretic in nature, it promotes urination through which the excess bile is removed. Finally, being anti oxidant and disinfectant in nature due to presence of vitamin-C and Luteolin, it fights viral infection too. It is more beneficial if taken with sugarcane juice, since it replaces the sugar in the body which is very much lowered due to action of bile, causing extreme fatigue and weakness.
• Gall Bladder Disorders: Dandelion is very beneficial for gall bladder and liver, as it improves their functioning, protects them from ill effects of oxidants and infections and regulates secretions from them.
• Anemia: Dandelion has pretty good iron, vitamin and protein content. While iron is the integral part of hemoglobin in the blood, vitamins (particularly vitamin-B) and protein are essential for formation of red blood cells and certain other components of the blood. This way dandelion can help anemic people.
• High Blood Pressure: Urinating is an effective way of lowering blood pressure. In fact, most of the modern drugs for lowering blood pressure are based on this phenomenon. Dandelion juice, being diuretic in nature, increases urinating, both in quantity and frequency and thus helps lower high blood pressure. The fiber in dandelion is also helpful in reducing cholesterol and thereby assists lowering of blood pressure, since cholesterol is one of the factors which make blood pressure high. Then there is potassium, which is in plenty in dandelion juice and is very effective in lowering blood pressure by replacing sodium.
• Other Benefits: Dandelion can also be used as a vegetable and is a good source of fiber. It promotes digestion. In old days it was also used to treat scurvy, due to presence of vitamin-C in it. It also has healing effects on dyspepsia, infections in the stomach, intestines and urinary system.

Drumstick

Moringa oleifera or horseradish tree, is chiefly a tropical tree which is known in many parts of the world with its regional names as drumstick tree, kelor, nébéday, mlonge, malunggay, benzolive, saijhan, marango, and sajna. Moringa oleifera, commonly called the 'drumstick tree', is well known for its multi-purpose attributes, wide adaptability, and ease of establishment. Its leaves, pods and flowers are packed with nutrients important to both humans and animals.

Health Benefits of Drumstick

• Juice of Drum stick when mixed in milk and offered to children greatly helps by strengthening their bones as it is said to be a great source of Calcium. Also drumstick is said to be a great blood purifier.
• Pregnant women should often eat drumsticks as it helps ease any kind of pre and post delivery complication.
• Drumstick soup helps ease any kind of chest congestions, coughs and sore throats.
• Inhaling steam of water in which drumsticks have been boiled helps ease asthma and other lung problem.
• Finally drumstick juice greatly adds to the glow on one’s face. Make a mixture of drumstick and limejuice and dab it on your face. You will find your face glowing greatly.

Eggplant

Eggplant a purple, glossy fruit that is cooked as a vegetable belong to the nightshade family which also includes tomatoes, sweet peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. There are many varieties of eggplant, but the Black Magic variety which usually found in the U.S market was found to have three times the amount of antioxidant phenolics as compared to the other varieties. In addition the phenolic acid in eggplant is also responsible for the eggplants slight bitter taste and the browning the results when the flesh is cut. Eggplants are available in markets throughout the year, but they are at their very best from August through October when they are in season.

Health Benefits of Eggplant

• The skin of eggplant contains a phytonutrient that helps protect the lipids (fats) in brain cell membranes.
• Eggplant is a rich source of phenolic compounds an antioxidant that can help prevent cancer, cholesterol build-up and bacterial and viral infection.
• Eggplant has a high fiber content which can prevent constipation, hemorrhoids, and colitis.
• Eggplant is naturally low in calories and has no fat. A cup has only 38 calories.
• Lowers cholesterol by preventing its absorption in the intestines.
• Eggplant can help in cases of stomach ulcers
• It can help in various nervous conditions.
• Eggplant contains a large amount of water. It is good for balancing diets that are heavy in protein and starches.

Garlic

For a small vegetable, garlic (Allium sativum) sure has a big, and well deserved, reputation. This member of the Lily family, a cousin to onions, leeks and chives, can transform any meal into a bold, aromatic and healthy culinary experience.

Garlic is arranged in a head, called the "bulb," which is made up of separate cloves. Both the cloves and the entire bulb are encased in paper-like sheathes that can be white, off-white or pinkish.

Garlic cloves are off-white in color, and although they have a firm texture, they can be easily cut or crushed. The taste of garlic is like no other; it hits the palate with a hot pungency that is shadowed by a very subtle background sweetness.

Health Benefits of Garlic

• Diabetes: Diabetes could harm the kidneys, nervous system functions, cause heart disorders and even lead to poor eyesight. The oil extracted from garlic may aid diabetic patients from these side-effects.
• High cholesterol levels: Of the two kinds of cholesterol –LDL and HDL, the former is bad for human health. Garlic, rich in allicin compound effectively prevents LDL cholesterol from oxidization. All those who have high cholesterol level must include garlic in their daily diet.
• Hypertension: It is an herbal ingredient for curing hypertension. When exposed to high levels of pressure, allicin present in garlic relaxes the blood vessels. Garlic also fights against thrombosis by reducing the platelet aggregation.
• Digestion: Daily inclusion of garlic in diet aids in eliminating any digestive problems. Garlic assists in normal functioning of the intestines for good digestion. Even any swelling or irritation of the gastric canal may be rectifies with garlic treatment.
• Eye care: Garlic is rich in nutrients like Selenium, Quercetin and Vitamin C that helps treat eye infections and swellings.
• Earache: It is used for curing ear ache, as it has several antiviral, antifungal and antibiotic properties. Garlic oil can be made at home itself, by squeezing the juice of garlic cloves and adding it to olive oil. The mixture should be kept at room temperature for a few days.
• Intestinal problems: It clears most of the intestinal problems like dysentery, diarrhea and colitis. Its role in dispelling worms is phenomenal. It does not affect the functioning of useful organisms in the intestine, which aid in digestion but it does destroy the harmful bacteria present in intestine.
• Cold: Raw garlic is used to treat cold and cough. At the very onset of cold, you should eat at least two cloves of crushed garlic, which will thereby help in lessening the severity of cold illness.
• Infected wounds: Garlic can be placed on infected wounds for the herbal treatment. It should be mixed with three drops of water, rather than using it in raw form, as the direct juice can irritate the skin.
• Acne: Half the people in the world suffer from mild to sever forms of acne. Garlic may be used along with other ingredients like honey, cream and turmeric to treat acne scars and even prevent acne growth. Garlic acts as a cleanser and antibiotic for soothing skin rashes.
• Asthma: Boiled cloves of garlic do wonders for asthma treatment. Each night before going to sleep, a glassful of milk with 3 boiled cloves of garlic can bring subsequent relief for such patients. The asthma attacks may be brought under control by having crushed garlic cloves with malt vinegar.
• Sexual problems: Garlic has aphrodisiac properties, which could be utilized as an effectual sex rejuvenator. The health benefits of garlic are further known to enhance the libido prowess of both men & women. People who overindulge in sexual activities should take garlic in diet or supplement form to protect their selves from sheer nervous fatigue.
• Cancer: Regular intake of garlic reduces the risk of colon, stomach and esophageal cancer. It aids in reducing the production of carcinogenic compounds. It also reduces the occurrence of tumor and breast cancer.

More on This Wonderful HerbThe health benefits of garlic were realized centuries ago by mankind. Garlic is very effective when eaten raw-(crushed or chopped). Just one clove per day may bring vast improvement in your over al health. 2 to 3 cloves could prevent an attack of common cold. Garlic used in cooking should be added last for more benefit. But, taking too much garlic is also not very god as it may cause irritation in the digestive system. Garlic should be added as a part of healthy normal diet, it need not be used as an alternative. The only drawback being its pungent smell and taste that leaves a bad breadth, garlic is a medicinal boon for mankind.

Ginger

A native of tropical Asia, this perennial is cultivated in the tropical climates of Australia, Brazil, China, India, Jamaica, West Africa, and parts of the United States. The rhizome, which is used medicinally and as a culinary spice, is harvested at 6 to 20 months; taste and pungency increase with maturity. The plant carries a green-purple flower in terminal spikes; the flowers are similar in appearance to orchids.

Health Benefits of Ginger

Ginger has been used for its health benefits for over 5000 years and is a favorite medicinal as well as culinary herb. Unlike most spices, the part that has the most medicinal value grows under ground. Often mistakenly called "ginger root" this is actually the rhizome of the plant which is more of a subterranean stem than a root.

• One of ginger's most touted health benefits is its ameliorating effects on digestive ailments. It can help digest fatty foods and break down proteins. It is excellent for reducing gas. Many people report that it will also relieve nausea, and can be effective in treating morning sickness as well as motion sickness.
• Ginger can also help reduce inflammation. So it can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis. Some studies show that it can even help inhibit the replication of the herpes simplex virus.
• Being a warming herb, ginger can help knock out a fever. This property also makes it effective in stimulating circulation of the blood. It can also help relax muscles around the blood vessels and is said to help prevent blood clots from forming. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds.
• Recent studies show that ginger might also have a role in lowering LDL cholesterol because the spice can help reduce the amount of cholesterol that is absorbed. It has also been shown in animal trials to help slow or even prevent cancerous tumor growth.
• Gingers healing properties come from it's volatile oils, gingerols and shogaols, which are also responsible for it's pungent taste. The oils cause more digestive enzymes to be produced which helps with the whole digestion process and neutralizes the acids that can cause nausea, cramps and even diarrhea.
• To discover the health benefits of ginger for yourself, simply make a tea by steeping about 5 slices of ginger in hot water. If you prefer it in your food, ginger is excellent in many dishes and is perfect when combined with garlic.

Lettuce

The words lettuce and salad are practically interchangeable since most salads are made predominantly with the green crispy leaves of lettuce. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This 'milk' gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa since Lactuca is derived from the Latin word for milk

Health Benefits of Lettuce

• All lettuce is a good source of chlorophyll and vitamin K.
• Lettuce is very good for dieters because it is very low in calories.
• Lettuce is a good source of Iron which is the most active element in the body therefore it must be replenished frequently to meet any sudden demand of the body such as the rapid formation of red blood corpuscles in heavy loss of blood.
• Lettuce magnesium content has exceptional vitalizing powers especially in the muscular tissues, the brain and the nerves.
• The juice of lettuce combined with carrot and spinach juice is very helpful for maintaining the normal color of the hair.
• Lettuce is beneficial in the treatment of insomnia as it contains a sleep inducing substance.
• Lettuce may also help treat the following problems; acid indigestion, anemia, arthritis, catarrh, circulatory problems, colitis, constipation, cough, diabetes, gastritis, gout, insomnia, irritable bowel, obesity, sexual addiction, stress, tuberculosis, ulcers and urinary tract diseases. 

Okra

The worldwide used versatile vegetable called okra is characterized by green color, elongated and tapering ridged pods infused with double row of seeds and slimy texture when cut open. This integral member of the cotton family is indigenous to regions around the Nile in North Africa and the Middle East for it was discovered dating as far as 3500 years ago in Ethiopia. Early Egyptians are known to love its taste. Okra later transcended to North America enroute slave trade and then to Europe, Asia and South and Central America.

Health Benefits of Okra

Besides being low in calories it is aplenty with vitamins of the category A, Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber. Eating okra is much recommended for pregnant woman besides other for it is rich in folic acid which is essential in the neural tube formation of the fetus during 4-12 weeks of gestation period in the mother's womb.

• The mucilage and fiber found in okra helps adjust blood sugar by regulating its absorption in the small intestine.
• The fiber of okra has many superior qualities in maintaining the health of the gastro-intestinal tract.
• It helps reabsorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage and slips it out through the stool. Due to greater percentage of water in the bulk it thereby prevents constipation, gas and bloating in the abdomen.
• It is an ideal vegetable for weight loss and is storehouse of health benefits provided it is cooked over low flame to retain its properties. This also to ensure that the invaluable mucilage contained in it is not lost to high heat.
• Okra facilitates the propagation of good bacteria referred to as probiotics. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex.
• For adding bounce your hair. Boil horizontally sliced okra till the brew become maximally slimy. Cool it and add a few droops of lemon and use this as the last rinse and see your hair spring back to youthfulness and jump.
• Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal track.
• Protein and oil contained in the seeds of okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.

Onion

Onions range in size, color and taste depending upon their variety. There are generally two types of large, globe-shaped onions, classified as spring/summer or storage onions. The former class includes those that are grown in warm weather climates and have characteristic mild or sweet tastes. Included in this group are the Maui Sweet Onion (in season April through June), Vidalia (in season May through June) and Walla Walla (in season July and August). Storage onions are grown in colder weather climates and, after harvesting, are dried out for a period of several months, attaining dry, crisp skins. They generally have a more pungent flavor and are usually named by their color: white, yellow or red. Spanish onions fall into this classification. In addition to these large onions, there are also smaller varieties such as the green onion, or scallion, and the pearl onion.

Health Benefits of Onion

• Good Oral Health: Onions are often used to prevent tooth decay and oral infections. Chewing raw onions for 2 to 3 minutes could possibly kill all the germs present in the mouth area.
• Treatment for Heart Ailments: Onions aids in thinning of the blood, which in turn prevents the red blood cells from forming clumps. These blocks could lead to heart disorders or cardiovascular diseases.
• Glowing Skin: Onion juice mixed with honey or olive oil is said to be best treatment for acne condition.
• Treatment for Cough: Consuming equal mixture of onion juice and honey can relive sore throat and cough symptoms.
• Used as Insect Repellent: You can apply onion juice to reduce the pain caused due to honey-bee bite. Fresh onion juice or paste can be used for external applications for insect bites and scorpion stings.
• Boost Sexual Drive: Onions are said to increase the urge for healthy sexual life. One table spoon of onion juice along with spoonful of ginger juice, taken trice a day can boost the libido and sex drive.
• Treatment of Anemic Condition: Even anemic conditions can be improved by eating onions along with jiggery and water.
• Relieves Stomach Ache: Onions have anti-inflammatory and anti-bacterial properties that give relief to upset stomach and related gastro syndromes.
• Treating Urinary Disorders: For those suffering from burning sensation during urination, onions can provide considerable relief. The patient should drink water boiled with 6 to 7 gm of onion.
• Prevention of Cancer: Onions are rich in active compounds that successfully inhibit the development of cancerous cells.
• Relieving Earache: A few drops of onion juice may actually prove immensely beneficial to individuals suffering from acute earache. The ringing sound in the ear may be cured by applying onion juice through cotton wool.
• According to Peace Health, onions have been useful for treating various human diseases such as tumors, persistent coughs and cold. Medicine practitioners consider this plant form as a perfect home remedy for relieving disease syndromes. Peace Health further states that onion consumption can help in prevention of stomach and breast cancer.
• Onions Consist of Sulphur Rich Compounds- The medical studies reveal that these sulphur compounds stop biochemical chain formations that could possibly lead to an asthmatic condition. Onions facilitates the melting of phlegm in a patient suffering from severe cough. Fresh onion juices are said to be applied to patients who become unconscious, for bringing vigor and energy back into the patient.

Parsley

While parsley is a wonderfully nutritious and healing food, it is often under-appreciated. Most people do not realize that this vegetable has more uses than just being a decorative garnish that accompanies restaurant meals. They do not know that parsley is actually a storehouse of nutrients and that it features a delicious green and vibrant taste.

The two most popular types of parsley are curly parsley and Italian flat leaf parsley. The Italian variety has a more fragrant and less bitter taste than the curly variety. There is also another type of parsley known as turnip-rooted (or Hamburg) that is cultivated for its roots, which resemble salsify and burdock. Parsley belongs to the Umbelliferae family of plants, and its Latin name is Petroselinum crispum.

Health Benefits of Parsley

Fights cancer. Parsley contains volatile oils that have been found to inhibit tumor formation in animal studies, particularly those in the lungs. The oils are not only cancer-fighting, they're also known to neutralize carcinogens including those found in cigarette smoke and charcoal grill smoke. Parsley also contains folic acid, which has been found to help prevent colon and cervical cancers.

Antioxidant-rich. Parsley contains beneficial antioxidant compounds called flavonoids. These compounds combine with oxygen-containing molecules and help prevent oxygen-based damage to cells. Parsley extracts have also been found to increase the antioxidant capacity of the blood in animal studies.

Good for the heart. The folic acid in parsley is a critical nutrient in cardiovascular health. Specifically, folic acid helps convert potentially dangerous homocysteine into harmless molecules, a process that protects blood vessels and reduces the risk of heart attack and stroke.

Protects against rheumatoid arthritis. A study published in the Annals of the Rheumatic Diseases found that people who ate the least amount of vitamin-C-rich foods (like parsley) had a three times greater chance of developing rheumatoid arthritis than those who ate the most.

Potato

Potato is certainly the most extensively grown tuber crop in the world. In scientific terms, it is called Solanum tuberosum. Potatoes are known for being rich in carbohydrates and calories, but have we ever given a thought to this nature’s produce which actually has many benefits. Yes, you’ve read right. Potatoes are beneficial in much more ways than you can think of. Perhaps no menu is complete without incorporating potato. Be it chips, fries, vegetables, snacks or any other food, potatoes find their place in one recipe or the other. In fact, everybody likes the taste of potatoes. If you also love to crunch this tuber, then here are given some extra reasons to savor potatoes even more.

Health Benefits of Potato

• Potatoes are rich source of vitamin C, vitamin B6, copper, manganese, and dietary fiber.
• Sweet potatoes are reasonably low in calories and comprise no fat. They are rich source of beta-carotene, potassium, and vitamin A.
• Potato is the most efficient food for energy production. The energy produced through potato gets stored as glycogen in muscle and liver; it functions as a readily available energy during prolonged, strenuous exercise. That’s why; it is an important part of players’ diet.
• Potatoes are low in sodium, nearly fat free and easy to digest. They make active part of any diet.
• Potatoes are beneficial in curing stomach ulcers and inflamed conditions of the colon.
• Potatoes are also beneficial in hemorrhoid due to their high fiber content.
• Potatoes might help prevent cancer in glands and organs with epithelial tissue because of their high Vitamin A content.
• Potatoes make nice food for diabetics because they help to control blood sugar levels.
• Potatoes help to improve resistance to heart attack and stroke. The potassium content, available in potatoes, helps in maintaining fluid and electrolyte balance in the body cells.
• Potatoes also help in normal functioning of heart and keeping a check on blood pressure.

Radish

Radish is a vegetable with thin white skin and white flesh, this vegetable can be eaten raw ( appetizer and salads) or cooked (ingredient to soup dishes). To retain the freshness and crunchiness of this vegetable it is advised to soak it in a cold water.

Health Benefits of Radish

Radish, the well known part of your salad, is a root crop, pungent or sweet in taste with a lot of juice. Radishes can be white, red, purple or black, long cylindrical or round in shape. They are eaten raw, cooked or pickled. The oil obtained from the seeds of radish is also used. The other parts of radish which are consumed are the leaves, the flowers, the pods and the seeds. The scientific name of radish is Raphanus Sativus which belongs to the Brassicaceae family. Radish is also known as Daiken in some parts of the world.The benefits of radish against certain ailments and on certain body parts are listed below:

• Jaundice: Radish is very good for the liver and the stomach and it is a very good detoxifier too, that is, it purifies blood. It is miraculously useful in jaundice as it helps removing bilirubin and also checks its production. It also checks destruction of red blood cells during jaundice by increasing supply of fresh oxygen in the blood. The black radish is more preferred in jaundice. The leaves of radish are also very useful in treatment of jaundice.
• Piles: Radish is very rich in roughage, i.e. indigestible carbohydrates. This facilitates digestion, retains water, cures constipation (one of the main causes for piles) and thus gives relief in piles. Being a very good detoxifier, it helps heal up piles fast. Its juice also soothes the digestive and excretory system and this also relieves piles.
• Urinary Disorders: Radishes are diurectic in nature, i.e. increase production of urine. Juice of radish also cures inflammation and burning feeling during urinating. It also cleans the kidneys and inhibits infections in kidneys and urinary system. Thus it helps a great deal in curing urinary disorders.
• Weight Loss: Radishes are very filling, i.e. fills your stomach and satisfies your hunger easily without giving you many calories, as they are low in digestible carbohydrates, high in roughage and contain a lot of water. It is a very good dietary option for those determined to lose weight.
• Cancer: Being a very good detoxifier and rich in vitamin-C, folic and anthocyanins, radish helps cure many types of cancer, particularly those of colon, kidney, intestines, stomach and oral cancer.
• Leucoderma: The detoxifying and anti carcinogenic properties of radish make it useful in treatment of Leucoderma. The radish seeds are used in this case. They should be powdered and soaked in vinegar or ginger juice or cows urine and then applied on the white patches. Eating radish also aids treatment of Leucoderma.
• Skin Disorders: Vitamin-C, phosphorus, zinc and some members of vitamin-B complex, which are present in radish, are good for skin. The water in it helps maintaining moisture of the skin. Smashed raw radish is a very good cleanser and serves as a very efficient face pack. Due to its disinfectant properties, radish also helps cure skin disorders, such as drying up, rashes, cracks etc. and also refreshes it.
• Kidney Disorders: Being diurectic, cleanser and disinfectant, it helps cure many kidney disorders. Its diurectic properties help wash away the toxins accumulated in the kidneys. Cleansing properties clean kidneys up and lessens accumulation of toxins in the blood, thereby decreasing their concentration in the kidneys. Its disinfectant properties protect the kidneys from any infections too. Thus it is good for overall health of the kidneys.
• Insect Bites: It has anti pruritic properties and can be used as an effective treatment for insect bites, stings of bees, hornets, wasps etc. Its juice also reduces pain and swelling and soothes the affected area.
• Fever: It brings down the body temperature and relieves inflammation due to fever. Drink radish juice mixed with black salt. Being a good disinfectant, it also fights infections which cause fever, thereby helping cure it.
• Respiratory Disorders, Bronchitis and Asthma: Radish is an anti congestive, i.e. it relieves congestion of respiratory system including nose, throat, wind-pipe and lungs, due to cold, infection, allergies and other causes. It is a good disinfectant and also rich in vitamins, which protect respiratory system from infections.
• Liver & Gallbladder: Radish is especially beneficial for liver and gallbladder functions. It regulates production and flow of bile and bilirubin, acids, enzymes and removes excess bilirubin from the blood, being a good detoxifier. It also contains enzymes like myrosinase, diastase, amylase and esterase. It protects liver and gallbladder from infections and ulcers and soothes them.
• Other Benefits: Apart from above benefits, radish is a good appetizer, mouth and breathe freshener, laxative, regulates metabolism, improves blood circulation, is a good treatment for headache, acidity, constipation, nausea, obesity, sore throat, whooping cough, gastric problems, gallbladder stones, dyspepsia etc.

Spinach

Spinach is a dark green leafy vegetable native to Southeast Asia. This crop has been used as a source of food for centuries in Asia, and it had reached Europe by the eighth century CE, ensuring that spinach would follow along on the ride to the New World. Most markets which stock produce of any form carry spinach, often year-round, and it can also be found in canned and frozen form. There are a huge number of ways to use spinach, and this green is extremely popular in many corners of the world.

Health Benefits of Spinach

- Spinach contains choline and inositol, the substances that help to prevent atherosclerosis or thickening and hardening of arteries.

- Spinach and alfalfa help stabilize blood sugar among diabetics. Make a drink by getting several handful of spinach, add 3 cups of water. Place over low heat for one hour. Then strain. Take ½ cup twice a day. Spinach and alfalfa may be served as part of the meal.

- Spinach is loaded with flavonoid that functions as antioxidant and anti-cancer agent.

- Spinach contains carotenoid that help fights cancer.

- Spinach is a rich source of Vitamins C and A

- Spinach is an anti-aging vegetable.

- Spinach is a good source of Vitamin K, which aids in the formation of the blood substance required for clotting of blood

Turnip

Turnip is essentially a root vegetable that is a member of the Cruciferae family. This vegetable is usually grown in regions that experience temperate climates. It roughly resembles the size of an apple. The small and tender varieties are for human consumption while the bigger ones are kept for feeding livestock. The turnips are usually white in color from the bottom till halfway and become light purple, red or green according to the sunlight that has fallen on them, till the top. The leaves of the turnip are also edible and are eaten as turnip greens. Check out the nutritional value and health and nutrition benefits of eating turnips.

Health Benefits of Turnip

• Good physique and no excess fat because of low calories
• High quantity of Vitamin C and anti-oxidants help curb free radicals and destructive oxidation reactions
• Lowers the risk of obesity, high blood pressure, diabetes, and cancers of the stomach, pancreas, bladder, and lung diseases
• Prevents and heals up a wide range of health problems because of high nutrient content
• Very rich source of calcium, phosphor, folic acid and magnesium, essential for all-round development of human body
• Helps prevent cataracts and cardiovascular disease due to large amount of lutein

Yams

Yams are members of the Dioscoreae family. Depending upon the yam variety, of which there are about 200, its flesh may be of varying colors including white, ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly. Yams have a very starchy and slippery texture and when cooked, will either be creamy or firm, depending upon the variety. Their taste is earthy and hardy, with most varieties having minimal, if any, sweetness. Specific types of yams include Dioscorea alata (Hawaiian yam), Dioscorea batatas (korean yam) and Dioscorea esculenta (sweet yam).

Health Benefits of Yams

Protection Against Cardiovascular Disease
Yams are a good source of vitamin B6. Vitamin B6 is needed by the body to break down a substance called homocysteine, which can directly damage blood vessel walls. Individuals who suffer a heart attack despite having normal or even low cholesterol levels are often found to have high levels of homocysteine. Since high homocysteine levels are signficantly associated with increased risk of heart attack and stroke, having a good supply of vitamin B6 on hand makes a great deal of sense. High intakes of vitamin B6 have also been shown to reduce the risk of heart disease.
Yams are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but also consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a "usual" diet low in fruits and vegetables with a fat content like that found in the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Dioscorin, a storage protein contained in yam, may also be of benefit to certain individuals with hypertension. Preliminary research suggests that dioscorin c can inhibit angiotensin converting enzyme, which would therefore lead to increased kidney blood flow and reduced blood pressure.

A Look at Yam, Diosgenin, and Menopausal Symptoms
Many consumers have found products in the marketplace that promote wild yam or wild yam extracts as substances that can help provide a natural alternative to hormonal replacement in women who have reached the age of menopause. Many of these products are provided in the form of creams that can be topically applied. Even though the food itself is not usually promoted by natural products companies, these yam-containing products have sparked interest in the relationship between yam and menopause. Yams do contain some unique substances called steroidal ponins, and among these substances are chemicals called diosgenins. Because of similiarities between diosgenin and progesterone, questions were initially raised about the ability of our body to convert diosgenin into progesterone, but research has shown that the answer here is clearly no. Diosgenin does, however, have an impact on hormonal patterns in studies involving animals, and may be helpful in lowering risk of osteoporosis, although we don't as yet have any human studies in this area.
Wild yam also has some history of traditional use in herbal medicine, especially Chinese herbal medicine, as a botanical that can affect organ system function. While the focus here has been on kidney function, wild yam (or Chinese yam) has also been used to support the female endocrine system. For example, there has been traditional use of this root in conjunction with lactation. We've only seen one high-quality, peer-reviewed research study in which women were actually given wild yam (in the form of a topical cream) to determine the impact of this plant on menopausal symptoms. Although this research showed some very limited benefits from the wild yam cream-and no side effects-none of the symptom changes were statistically significant. In summary, we'd say that there's no research evidence to support the claim that yam has special benefits when it comes to menopause, but that more research is needed in this area because there is a clear connection between yam, diosgenin, and endocrine function that is not yet understood.

Blood Sugar and Weight Control
Yams' complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream. In addition, because they're rich in fiber, yams fill you up without filling out your hips and waistline. And one more benefit, yams are a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defenses. You've just got to hand it to Mother Nature; when She brings forth a food, She makes sure it integrates everything needed to contribute to your health and vitality.

Zucchini

This member of the gourd family is cylindrical in shape and brilliant dark green in color, with a watery flesh and mild flavor. Though zucchini can grow to almost monstrous proportions, the smaller vegetables are the most flavorful.

Health Benefits of Zucchini

• Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has anti-inflammatory properties.
• Zucchini helps to prevent diseases, like scurvy, bruising etc, caused by the deficiency of Vitamin C.
• Eating zucchini also helps to support the arrangement of capillaries.
• Regular intake of zucchini effectively lowers high homocysteine levels.
• Zucchini also prevents the risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), so they make perfect food for people on diet.
• Zucchini contains useful amounts of folate, potassium, and vitamin A, necessary for a human body.
• Zucchini contains Vitamin C and lutein, both of which are good for eyes.

 Source: www.naturalfoodbenefits.com