Lady Finger - Capsicum - Brinjal (Baingan) -Potato - Pumpkin - Peas Green Gourd (Ghia) - Ridge Gourd (Tori) - Tinda- Methi - Palak Green Chilli - Mint (Pudina) - Dhania - Ginger - Garlic Cucumber (Kheera) - Kakdi - Tomato - Raddish (Mooli) - Onion - Beet Root Beans - Sem / Lobhia / French Beans Exotics Bell Peppers - Broccoli
Bell peppers:with 30 calories, are members of the nightshade family, which includes
potatoes, tomatoes and eggplant. Fresh red bell peppers have a higher
antioxidant capacity than their cousins and higher amounts of vitamin C
(providing over 450% of the Daily Value), vitamin B6, vitamin E, fiber,
vitamin A and a variety of other antioxidant carotenoids. The unique
combination of large amounts of vitamins A, C and E make red bell
peppers a Superfood for your Skin and Immunity. Red bell peppers are
also loaded with beta-cryptoxanthin-which may reduce the risk of lung
cancer. Japanese scientists found that extracts from red bell peppers
have the ability to selectively target human cancer tumors, while
leaving normal, healthy tissue unharmed. Try the Roasted Tomato and Red
Bell Pepper Soup for an inventive way to eat this delicious Superfood
Broccoli:An Antioxidant Superfood, broccoli contains phytochemicals such as sulforaphane, glucosinolates and indole-3-carbinol, that may protect against prostate, bladder, colon, pancreatic, gastric, breast and other hormone-related cancers. A medium stalk of broccoli (148g) contains 45 calories and is an excellent source of vitamin C, folate, fiber and vitamin K, plus a good source of potassium, vitamin A, vitamin B6, riboflavin, manganese and phosphorous. In addition to many other bone healthy nutrients, broccoli contains one of the highest amounts of calcium among vegetables (7% of the Daily Value). The calcium alone makes it a Superfood for your Bones. Broccoli's potent combination of antioxidants and nutrients also make it a Superfood for your Heart. Researchers have found that broccoli consumption strengthens a protective network of capillaries called the blood brain barrier-which protects the brain after head injury.
Cabbage:A dieter's dream - cabbage has only 25 calories per cup - while providing an excellent source of vitamins C and K. Red cabbage is a good source of folate, while green cabbage is good source of vitamin B6 and manganese. Green cabbage is an Antioxidant Superfood, providing the highest levels of two anti-cancer glucosinolates, which are converted upon consumption into compounds that may inhibit tumor growth.
Cauliflower: A serving (1/6 medium head, 99g) of cauliflower contains only 25 calories and provides an excellent source of vitamin C and vitamin K, as well as a good source of folate and vitamin B6. Cauliflower also contains glucosinolates, which trigger your body's own natural antioxidant systems, making it an Antioxidant Superfood. This may explain why Italian researchers found cauliflower compounds suppressed breast cancer cell growth and may even promote cancer cell death. Moreover, Canadian scientists found that among men with prostate cancer, those who consumed cauliflower more than once per week cut their risk of the cancer turning aggressive by more than 50%.
Dhaniya (Cilantro)has lacy green leaves with a characteristic spicy flavor. Just ¼ cup (4g) of fresh cilantro has only 1
calorie and is loaded with beta-carotene and lutein/zeaxanthin as well
as a good source of vitamin K. Indian researchers found that cilantro
reduced cholesterol and triglyceride levels in an animal study.
French Beans: A three-fourths cup serving of green
beans (83g) provides a good source of fiber, vitamin C and vitamin K
for only 26 calories. Green beans also supply a significant quantity of
the antioxidantphytochemicalsquercetin, beta-carotene and lutein. A
green bean is actually an immature legume and not a vegetable. Add some
variety to your vegetable platter and enjoy raw or blanched green beans
as a crunchy snack.
Spinach (Palak): One and a half cups raw spinach (85g) provides a top source of folate, potassium, and magnesium, as well as an excellent source of manganese, and vitamins A, C, and K. This same serving also provides a good source of iron and has just 20 calories. In addition, spinach is a top source of the eye-healthy carotenoids lutein and zeaxanthin, which have shown to lower risk of cataract development. A study found spinach juice to be significantly more nutritious than wheat grass juice. While spinach is very high in calcium, it is also high in oxalates- minerals that interfere with calcium’s bioavailability (i.e., the body's ability to use calcium). However, there's evidence that cooking fruits and vegetables can significantly reduce a food's oxalate content. In addition, Popeye's favorite may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate.
Brinjal (Baingan / Eggplant) : One cup of cooked eggplant (99g)
contains only 35 calories and serves as a good source of fiber. The
Agricultural Research Service of the USDA reports that eggplants have a
high content of phenolic antioxidants. Predominant among these was
chlorogenic acid, which research suggests may block the formation of
carcinogenic nitrosamines and reduce the risk of some types of cancer,
such as liver and colon cancers. Try leaving the peel on, as Japanese
researchers found a powerful antioxidant in eggplant skin that may help
halt cancer proliferation. The antioxidant nasunin blocks the formation
of blood vessels that feed malignant tumors.
Karela (Bitter Gourd)
Karela (Bitter Gourd) : Bitter gourd comes in a variety of shapes and sizes. The bitter gourd more typical of India has a narrower shape with pointed ends, and a surface covered with jagged, triangular "teeth" and ridges. It is green to white in color. Between these two extremes are any number of inter mediate forms.
Karela has been found to increase insulin sensitivity. Department of Health determined that a daily dose of 100 mg per kilogram of body weight is comparable to 2.5 mg/kg of the anti-diabetes drug glibenclamide taken twice per day.
Other compounds in Karela have been found to activate the AMPK, the protein that regulates glucose uptake (a process which is impaired in diabetics). It also contains a lectin that has insulin-like activity due to its non-protein-specific linking together to insulin receptors. This lectin lowers blood glucose concentrations by acting on peripheral tissues and, similar to insulin's effects in the brain, suppressing appetite.
Tomato: One medium tomato (148g) provides an excellent source of vitamin A and vitamin C, as well as a good source of potassium and vitamin K, for only 35 calories. Lycopene is a carotenoid in tomatoes that protects against heart disease and may also lower the risk of a range of different cancers, including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic cancers. Eating lycopene-rich tomatoes resulted in 33% more protection against sunburn, according to A University of Manchester study. Bonus: Cooking tomatoes will help you maximize these health benefits because heat releases lycopene from the cell walls, making it more available to the body.
Cucumber: At only 15 calories per 1/3 of a medium
cucumber (99g), they provide a great low-calorie snack, are fat and
sodium-free, and are an excellent source of vitamin K, a nutrient
needed for blood clotting and bone health. Ever wonder where the saying
"cool as a cucumber" came from? The exceptionally high water content
(greater than 95%) causes the inside of a cucumber to measure up to 20
degrees cooler than the outside temperature.
Information sourced from www.dole.com and www.wikipedia.org