Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects. One cup 36 grams contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes 30 , Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.
Ginger root is used as a spice in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness Several studies have confirmed the beneficial effects of ginger on nausea. In a review comprised of 12 studies and nearly 1, pregnant women, ginger significantly reduced nausea compared to a placebo Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms A study looked at the effects of ginger supplements on diabetes.
After 12 weeks, ginger was found to be effective in decreasing blood sugar levels Studies show that ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.
This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy 38 , Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity Asparagus is especially high in folate, which may help prevent neural tube birth defects.
Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity. This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits. In a animal study, rats were fed a diet designed to increase cholesterol levels and increase plaque buildup in the arteries.
The rats were then given red cabbage extract. The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver These results were supported by another animal study in showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet Red cabbage contains a good amount of fiber, vitamin C and anthocyanins.
Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage. Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits.
One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer 45 , Specific types of sweet potatoes may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect. In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer.
White sweet potatoes could also help reduce blood cholesterol and blood sugar levels. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases.
Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer Collard greens are high in calcium, which could reduce the risk of osteoporosis. It is a critical nutrient for pregnant women as it prevents neural tube defects, such as spina bifida, in developing babies. Excellent vegetable sources of folate are broccoli, tomato juice, pinto beans, lentils and asparagus.
Potassium is a mineral necessary for proper fluid balance and nerve and muscle function. It may also help prevent high blood pressure. Fresh vegetables provide more potassium than highly processed counterparts. Acorn squash, artichokes, potatoes, carrots and broccoli are excellent sources of potassium.
Vitamin A promotes healthy vision and skin, and aids immune function. Dark leafy greens and deep orange-yellow vegetables are the best sources of vitamin A. Examples include spinach, kale, broccoli, carrots, sweet potatoes and pumpkin. As a fat-soluble vitamin, excesses of vitamin A are stored in the body, so avoid high-dosage supplements in your diet due to toxicity risk.
Turnips, broccoli, lettuce, cabbage, asparagus, watercress, peas and green beans have Vitamin K. Calcium is necessary for healthy teeth, bones, hair and nails. Spinach, parsley, broccoli, celery, leeks, spring onions, cabbage and carrots contain calcium.
Potassium controls muscles and nerves and may be important in preventing high blood pressure. All vegetables contain potassium. Iron is essential for red blood cells so that oxygen can be carried around the body. Eat vegetables that contain iron, with vegetables containing Vitamin C to help the iron be absorbed into the body.
Spinach, silverbeet, parsley, leeks, broccoli and mushrooms are good sources of iron. Cooking vegetables as soon as they are prepared. Using a small amount of water, or preferably, steam vegetables.
Save the cooking water and use it in soups, stocks, gravies or enjoy as a drink. Fibre keeps the digestive system healthy, helps keep a healthy body weight and decreases the risk of heart disease and cancer.
Health effects of dietary fiber. Acta Scientiarum Polonorum Technologia Alimentaria, 13 2 , Health Vegetable Nutrition Vegetable Nutrition Fresh vegetables are naturally low in fat, salt and sugar, making them an excellent food choice.
Phytonutrients These are naturally occurring plant compounds. Main phytonutrients in vegetables Unlike nutrients vitamins and minerals no recommended dietary intake levels have been established for phytonutrients. Dark green leafy vegetables such as spinach, silverbeet, lettuce; sweet corn Glucosinolates, isothiocyanates Glucosinolates or their breakdown products the isothiocyanates may reduce the risk of certain types of cancer by boosting enzymes that detoxify carcinogens.
Garlic, leeks, onions, chives Other compounds Betalains The betalains have received less attention than the more common natural red pigments, the anthocyanins. Beetroot, silverbeet, spinach red and yellow varieties Falcarinol, falcarindiol These compounds have attracted interest for their potential as anti-cancer compounds.
Carrots, celery, fennel, parsley, parsnips Saponins Saponins have been shown in some studies to have a number of protective effects in the human body, including reducing the risk of cancer, lowering cholesterol, and preventing heart disease.
Alfalfa sprouts, asparagus, beans, spinach Phytosterols Phytosterols may compete with cholesterol for absorption and lower cholesterol in the bloodstream. Asparagus, beans, lettuce, peas, brassica family e. Onions, leeks, garlic, asparagus Capsaicinoids Capsaicinoids may have multiple potential beneficial effects including pain relief, cancer prevention and weight loss, plus to a lesser extent, benefits for the cardiovascular and gastrointestinal systems.
Source and acknowledgement: Plant and Food Research, Lincoln Carbohydrates Carbohydrates are a large group of organic compounds made by plants. Potatoes, yams and kumara contain carbohydrate, are called starchy vegetables and provide energy for our bodies. About a quarter of the plate should be made up of starchy foods, non starch vegetables should make up half the plate. Vitamins and minerals Vitamins and minerals are natural substances found in a wide range of foods and are essential to maintain a healthy body.
Why they are important Vitamin A stimulates new cell growth, keeps cells healthy and can help vision in dim light. Avoid vitamin loss in vegetable preparation and cooking by : Leaving the peel on as it contains vitamins as well as fibre. Using a sharp knife. A blunt knife causes cell damage which leads to Vitamin C loss. Fibre Fibre keeps the digestive system healthy, helps keep a healthy body weight and decreases the risk of heart disease and cancer.
All vegetables contain some fibre; some more than others.
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