Car insurance – Car insurance

Vegetables play a crucial role in the diet of human beings around the world. They are widely recommended by nutritionists and health practitioners because they are rich in vitamins and minerals. Consuming vegetables would help in preventing serious health problems like cancer, heart diseases, diabetes, etc. Other advantages of following a vegetarian diet include proper functioning of the brain and also good memory. Eating vegetables regularly also makes a person’s immune system stronger, preventing fever, common cold and infections. When a person is free from the risk of been affected by diseases, he/she is more likely to lead a long and healthy life.

Nutritional Benefits of Vegetables

Vegetables comprise of all the important nutrients that are required for a healthy diet. Some essential components of vegetables include:

Phytonutrients: Phytonutrients are chemicals or substances that are naturally found on the vegetables. Some of the most known phytonutrients, also known as phytochemicals, found in vegetables are cruciferous, flavinoids and carotenoids. They are most commonly seen in green leafy vegetables.

Vitamins: Vitamins are substances that promote growth of the body by regulating the process that creates energy. Vegetables provide vitamins A, C, E, K, as well as folate, which is a type of vitamin B required for growth of cells in the body.

Fiber: Vegetables are the main source for fiber. Fiber comes in two forms, one is the soluble fiber while the other is the insoluble one. A high fiber diet helps in cleansing the digestive tract and preventing constipation. People who are advised to take fiber supplements should increase their intake of fibrous vegetables.

Minerals: Minerals are substances present in the soil. Vegetables acquire these minerals from the soil on which they are grown. Minerals that are mainly found in vegetables include iron, potassium, calcium, manganese, phosphorous, magnesium, etc., which are essential for the overall functioning of the body.

Though the nutritional value of vegetables are numerous, not every vegetable contains all the nutrients. Due to this, it becomes extremely important to inculcate all the different types of vegetables in one’s diet. People who have adopted vegetarianism as a part of their lifestyle enjoy the benefits of vegetables with the help of delicious vegetarian recipes. However, many are not aware of the kinds of vegetables that are available to us. Let us look at the list of vegetables in an alphabetical order.

Alphabetical List of Vegetables – A to Z Vegetables List

Bulb Vegetables

Bulb vegetables are those variety of vegetables that are not eaten directly, rather, they are used in food dishes to enhance the flavor of the food. Most of the bulb vegetables are structured in the shape of a bulb, wherein all its nutrients are stored. The nutrients provided by these vegetables are immense as they are believed to be essential to gain healthy skin and eyes, and also for the proper functioning of the central nervous system. The most known bulb vegetables are onion, chive, spring onion and garlic. These bulb vegetables are said to be medicinal, especially onion and garlic. While onion is called the magic bulb, garlic is often referred to as the wonder drug. Since ancient times, bulb vegetables are used as medicines because of their quality of curing diseases like high blood pressure and even prevention of cancer.ChivesElephant GarlicFlorence FennelGarlicKurratLeekOnionShallotsWelsh Onion or Scallions (spring onion)Fruit Vegetables

Fruit vegetables are so called because botanically they fulfill the definition of fruits, but are used as vegetables by human beings. They are considered to be fruits because in the scientific sense of the term, fruits are those that carry the seeds of the plant. So, tomatoes, cucumber, etc., which are consumed as vegetables are actually fruits because they have seeds in them. The confusion between whether these vegetables should be called fruits or vegetables was solved by the United States Supreme Court in the year 1883 where tomato was declared as a vegetable. From then, these fruits were called vegetables in the culinary sense of the term. However, the meanings of these fruit vegetables are different in different countries. For instance, avocado, actually a fruit is a popular vegetable in America and Mexico, but is consumed as a fruit in Brazil.AvocadoBell Pepper (capsicum)Bitter MelonCaiguaCayenne PepperChayoteChili PepperCucumberEggplant (Aubergine)LuffaMalabar GourdOkraOlivesPointed GourdPumpkinSnake GourdSweet CornTindaTomatilloTomatoWinter Melon (ash or white gourd)Winter Squash (Acorn Squash)ZucchiniFlowering or Inflorescent Vegetables

Flowering vegetables are so called because they have the shape of flowers. They are usually small in size and appear like many flower buds clustered together. Along with essential nutrients, flowering vegetables also bear some phytochemicals called as isothiocyanates which help in preventing the production of cancerous cells. For this reason, these vegetables are called functional vegetables.ArtichokeBok ChoyBroccoliCauliflowerRapiniSquash BlossomsGreen Leafy Vegetables

Nutritionists have declared that it is extremely important to make green leafy vegetables a part of one’s daily diet. But there are very few that actually do so, even though they know that there are innumerable benefits of consuming green leafy vegetables. These vegetables include a whole lot of vitamins that are required to remain fit and also to prevent some diseases and health problems. Dark green vegetables, also known as pot herbs or just green vegetables, contain not only vitamins D, A, E and K, but are also rich in fiber which aids in cleansing the digestive tract. They also contain potassium, iron, magnesium, calcium, folic acid and certain phytochemicals that are important for the proper functioning of the body. Consuming green leafy vegetables everyday decreases the risk of diseases like high blood pressure, diabetes, cancer, heart diseases, etc. Leaf vegetables are beneficial for having a good eye sight, healthy looking skin and also to control weight gain. Knowing the benefits of green leafy vegetables, it is very crucial to inculcate them into one’s daily diet.AmaranthArugulaBeet GreensBitterleafBrussels SproutCabbageCatsearCeleryCeylon SpinachChard (spinach beet)Chinese CabbageCollard GreensCorn SaladDandelion NettlesEndiveFiddlehead FernFluted PumpkinGarden CressGolden SamphireKai-lan (Chinese broccoli)KaleKomatsunaLamb’s LettuceLand CressLettuceMizuna Greens (Japanese mustardNasturtiumParacressPurslaneRadicchioSamphireSavoySea BeatSea KaleSorrelSpinachWater CressWater SpinachWinter PurslaneMushrooms

Apart from this vegetables list, mushrooms are also considered as a type of vegetables, though they do not have stems, branches, roots, leaves or flowers. Actually, mushrooms are categorized as fungi as they are found on organic substances. However, they are included in the diet of many people across the world and are a good source of vitamin E. Out of the 50,000 mushrooms, only twenty come under the types of edible mushrooms. Some of them include- Bolete/Cep/PoriciniChanterelleCloud EarEnokiMorelOyster MushroomParis and Coffee MushroomsPortobelloShiitakeTrufflePodded Vegetables

Podded vegetables, popularly known as legumes, are seeds that are found inside two-side pods. In the olden days, legumes were known as the poor man’s food. However, with the passing years, they have been inculcated in the diet of most people. Podded vegetables are a great source of proteins which help in providing the energy and strength required to carry out daily activities. They also contain potassium, folic acid, complex carbohydrates, magnesium, iron, fiber and zinc. A variety of dishes can be made with legumes which are healthy as well as delicious.Azuki BeanBlack-eyed PeaChickpeaCommon BeanDrumstickFava BeanGreen Bean (French beans)GroundnutGuar BeanHorse GramHyacinth beanIndian PeaLentilLima BeanMoth BeanMung BeanPeaPeanutPigeon PeaRicebeanRunner BeanSoybeanTarwiTepary BeanUrad BeanVelvet BeanWinged BeanYardlong BeanRoot and Tuberous Vegetables

Root vegetables are those that are grown under the soil and possess nutrients that they gain from the soil. This can be a slightly confusing category because some bulb vegetables like garlic and ginger, and even some stem vegetables are considered to be root vegetables simply because they possess the characteristics of root vegetables. Besides these, another category of vegetables that can come under this group is the tuberous vegetables which include different types of potatoes, yams, etc. Earlier, root vegetables were considered to be the food of the poor because they were not very expensive and were easily available. However, as people became knowledgeable about the benefits of these vegetables, they started inculcating them in their diet too. Along with vitamins and complex carbohydrates, the most special nutrient that is present in the root vegetables is the phytonutreints. It is the phytonutrients that adds color to the vegetables and the darker the color of the vegetable, more are the health benefits.

Root vegetables are a great source of proteins, carbohydrates, and are very less in fats. The calorie content in root vegetables are absolutely nil and this makes it all the more attractive to people who are on a weight loss diet. Along with the nutritional benefits, another advantage of root vegetables is that they have medicinal properties too. Consumption of root vegetables is an effective way of treating problems in the digestive tract, morning sickness, arthritis, high cholesterol, etc. They also essential for healthy eyes and good looking skin.AphiaArracachaArrowheadArrowrootBeetrootBlack CuminBroadleaf ArrowheadCannaCarrotCassavaChinese ArtichokeDaikonEnseteGingerGoboHorseradishJerusalem ArtichokeJicama (Mexican Turnip)Lotus RootsParsleyParsnipPignutPotatoPrairie TurnipRadishRutabagaSalsify (oyster plant)Scorzonera (black oyster plant)SkirretSweet PotatoTaroTi Plant (good luck plant)TurnipUllucoWasabi (Japanese horseradish)

Sea vegetables, popularly known as seaweeds, are those vegetables that are found under the sea. These vegetables which are found in marine salt waters, and also in fresh water lakes and seas, are said to be the most nutritious amongst the different types of vegetables. Sea vegetables are very low in calories and the rich mineral content found in them are taken from the sea. Along with proteins, fibers and calcium, seaweeds also possess the richness of vitamins, iron and essential fatty acids.

Though sea vegetables have been introduced in the western world just recently, they have been part of the Japanese and Chinese cuisines since centuries. As the sea vegetables are so rich in nutrients, they are not only good to stay healthy, but are also beneficial in preventing and curing certain ailments. A person who consumes these vegetables is at a very low risk of having thyroid problems, because seaweeds contain high amounts of iodine. It is also good for the health of women who are undergoing menopause. Due to the presence of folic acid and magnesium in vegetables found in the sea, they help in preventing heart diseases as well as birth defects. Asthmatic patients and those who experience frequent migraine attacks are believed to find relief by including sea vegetables in their daily diet. Though not all sea vegetables are used as food, there are many which help in enhancing the taste of the dishes. Most of the sea vegetables have Japanese names and are commonly used as seasonings in soups and salads.AgarAonoriArameCarolaDabberlocks (winged kelp)DulseGimHijkiIrish MossKelpsKombuLaverMozukuNori (laver)OgonoriSea GrapeSeakaleSea LettuceSlokeWakameStalk or Stem Vegetables

Stalk vegetables are those that have stems which can be consumed. Some of the most popular stem vegetables include asparagus, celery, fennel, etc. These vegetables can be used to make a variety of dishes and are usually served with pasta, sandwiches, soups, etc. It is important to remember that stalk vegetables should not be over-cooked, or else they may lose their crunchiness. Along with being delicious, stalk vegetables possess minerals, vitamins and antioxidants.AsparagusCardoonCeleryFennelFiddleheadKohlrabi (German turnip)LeekNopalPrussian AsparagusRhubarbSwiss ChardHere we have seen an exhaustive alphabetical list of vegetables, where I have tried to inculcate all the vegetables that are used for culinary purposes worldwide. One must realize that it is extremely important to inculcate this gift of human nature in one’s diet, because vegetables give nutrition and are crucial to keep people strong, fit and healthy.

Starch is a form of carbohydrate and is a symbol of man’s dependence on vegetables for the purpose of obtaining energy. Plants store the energy in the form of starch which is made of a chain of glucose molecules. Primarily gastric amylase, in animals including humans, is the enzyme that is involved in the process of digestion of starch obtained from vegetables. Digested starch or carbohydrates (energy) is stored by the animal cells, in the form of glycogen which is used by the muscles during an activity. Of course, there are other sources which are tapped by man for the same purpose, but let’s not get into those. There are some vegetables worth including in the starchy vegetables list, and that is what this article is about.

Starchy Vegetables List
Starchy vegetables are also called high carbohydrate or “carb” vegetables. The present trend is to be leaner and low carb vegetables are included in the diet to achieve the result. If you are trying to lose weight, the first advise you will get, is to stop eating potatoes. Why? Because it is one of the vegetables which contains starch or carbohydrates in abundance. The human body converts and stores, the unused carbohydrates or glucose as body fat.

Alternatively, if you want to put on extra pounds of weight on your thin body, starchy vegetables may help you do exactly that. The alphabetical list of vegetables may help you in finding information about the nutritional value of vegetables, vegetables high in protein, vegetables high in fiber and vegetables high in iron. The best way to lose or gain weight is through exercising and eating a proper diet, both of which will help you lose or gain weight in the form of muscles. Exercises use the energy stored in the form of glycogen, which you can replenish by ingesting carbohydrates or starchy vegetables. The glycemic index chart gives information about the food items that contain simple or complex carbohydrates. Simple carbohydrates are easily digestible and provide energy quicker than that of complex carbohydrates. The glycemic index chart weighs food items on the scale of 0-100. The most easily digestible food item (glucose) is rated as “100″. The following table gives us the starchy vegetables list, the percentage of carbohydrates, fats and proteins present in the vegetable, followed by the glycemic index (GI) of the vegetable.

Starchy Vegetables List

Starchy Vegetables% of Carbohydrates% of Fats% of ProteinsGlycemic IndexQuantityBeet canned9037641 cup (246 g)Black Beans boiled74323641 cup (172 g)Beet cooked71623301 cup (144 g)Beet greens71623641 cup (144 g) Carrot fresh, boiled9046471 cup (144 g) White Sweet Corn, raw80119561 cup (254 g) Parsnips914597Half cup (178 g) Potato New, boiled931659Half cup (78 g)Potato Red, baked8821093 (299 g) Potato Sweet931652 1 cup (200 g) Potato White, mashed901970 299 gTomato orange721018501 cup (158 g)Tomato soup848838Half cup (121 g) Yam9514541 cup (136 g)Green Peas, soup65152066Half cup (128 g)Green Peas, frozen72424471 cup (134 g) Peas, boiled68527481 cup (160 g)Lima Beans, frozen7622232311 g Baked Beans canned79318481 cup (253 g) Kidney Beans74422791 cup (256 g) Garbanzo Beans Chickpeas)78814331 cup (240 g)Lima Beans7732032124 gNavy Beans7432338262 gPinto Beans canned7282039240 gLentils boiled7032730200 gPlantains cooked971270200 gWinter Acorn baked9325-205 gWinter Butternut boiled932551205 g
Although beans are fruits, here, they are included in the list of starchy vegetables because of culinary purposes. In addition to the vegetables presented in the tabular form, a great variety of vegetables are consumed. These vegetables are as follows.Stem or stalk vegetables such as Asparagus, Cardoon, Celery, Fennel Fiddlehead, Kohlrabi also referred to as German turnip, Leek, Nopal, Prussian Asparagus, Rhubarb and Swiss Chard.Sea produce which is used as vegetables such as Agar, Aonori, Arame, Carola, Dabberlocks which is also known as winged kelp in some areas, Dulse, Gim, Hijki, Irish Moss, Kelps, Kombu, Laver, Mozuku, Ogonori, Sea Grape, Seakale, Sea Lettuce, Sloke and Wakame.Root vegetables such as Aphia, Arracacha, Arrowhead, and roots such as Arrow, Beet, Black Cumin, Broadleaf Arrowhead, Canna, Cassava, Chinese Artichoke, Daikon, Ensete, Gobo, Horseradish and a variety of turnips: Turnip, Mexican Turnip and Prairie Turnip, Lotus Roots, Parsley which is used for salads, Radish and the plants with exotic names such as the Zoyster plant, Black Oyster plant, Ti plant which is also known as the good luck plant, Japanese horseradish, Water chestnut, Yacon.Vegetables that have assumed the shape of flowers such as broccoli and cauliflower and fruit vegetables such as avocado, capsicum, eggplant, olives, snake gourd, watermelon. Zucchini provides carbohydrates in the form of starch along with the vegetables named above.Not all of the above vegetables are true vegetables, but they are referred here in the culinary sense. I would like to add, bulb vegetables like the elephant garlic, onions or spring onions to the starchy vegetables list. More on: Fruits and vegetables that lower blood pressure.Vegetables contains proteins, vitamins, minerals and fibers along with starch. Vitamins and minerals are useful in repairing the wear and tear of the body. The fibers present in starchy vegetables are useful for balancing the diet and avoiding constipation. There are occasions when we need to expend energy in short and intense activities. In this case, what you need is, a vegetable presented in the starchy vegetables list with high a GI score. On other occasions, we have to work for long hours so we have to keep our stamina up. In this case, vegetables from the starchy vegetables list with a low GI score may help you get energized, by releasing the energy slowly, and over a long period of time, during the process of digestion.

You must be wondering, how many varieties of squash are there. The answer to this question is that there are almost 100 to 150 varieties of squash. Squash is a vegetable native to Central America and Mexico. In North America, squash is categorized in two varieties viz., summer squash and winter squash. Although, the varieties of squash are classified in two categories of winter and summer, most of the varieties of squash are grown all the year round. The varieties of squash are loosely divided according to the time for which they last. Winter squash remain for much longer time as compared to the summer squash. Summer squash are cooked as soon as they are harvested. They are harvested even when they are immature. Let us discuss all varieties of squash in detail in this article.

Different Varieties of Squash
There are mainly two main varieties of squash and there are again sub-types in these varieties of squash. Let us see the further classification of squash.

Summer Squash
Summer squash have a soft cover seeds. The summer squash is harvested before it is fully ripe. Due to the soft cover and seeds, the summer squash can be eaten as a whole, excluding the stem. Summer squashes are eaten immediately after the harvesting and require very less cooking. Some of the common varieties of squash included under summer squash are straightneck, crookneck and zucchini.

Zucchini
Zucchini is also known as Italian squash and is available in green or yellow color. Zucchini is similar in shape and size to a cucumber. Zucchini is usually used in cooking, but can be eaten raw. Zucchini can be cooked very easily in very less time. Zucchini is used for cooking when it is approximately 20 cm in length. If there are flowers along with Zucchini, it is more preferable, as this is the sign that it is not mature yet. Zucchini is served in cooked form and cooking techniques are boiling, grilling, baking and frying. Zucchini is available in spring and summer.

Yellow Squash
There are a lot of varieties that come under yellow squash like straightneck and crookneck. The crookneck has a curved shape at the bottleneck of the gourd. While in the case of straightneck, the neck is straight. Yellow squash is slightly sweet and has a flat top. The skin and flesh of yellow squash are edible and squash with a glossy skin and quite heavy is chosen. Yellow squash is available all the year round.

Scallop
Scallop is a summer squash which tastes delicious when it is raw. The various other methods to cook this summer squash are sauteing, roasted, fried and baked. The scallop is funny shaped in bright yellow color. Scallop squash brightens up the plate with kebabs and stuffed vegetables. Scallop is found all the year round.

Here are a few well known summer squash varieties.
StraightneckCrookneckScallopZucchiniGlobe squashCourgettePattypan squashScallopiniSnake gourdTindaWinter Squash
The skin of the winter squashes is very hard and are harvested when they are fully mature. The winter squash is stored in a cool place. They require a greater cooking time as compared to the summer squash. The common varieties of squash included in the winter squash category are buttercup, acorn and spaghetti.

Buttercup Squash
Buttercups are short and plump, are green in color and have gray lines on them. Inside, they are orange in color and much softer. The cover of the buttercup is harder as compared to the inner flesh. The buttercup squash is sweet and nutty and is more like a sweet potato. The ways in which the buttercup squash is cooked are baking and boiling. Buttercup squash is available all the year round. However, the peak season of buttercup squash is from fall to winter.

Acorn
Acorn squash is available in three colors viz., golden, green and white. The acorn squash is very small in size. Usually, the acorn squash is dark green in color and is of the shape of an acorn. Acorn squash is usually baked, sauteed or boiled. The white and yellow colored acorn squash is available from August to December. Otherwise, it is available all the year round.

Banana Squash
Banana is 2-3 feet in length and is cream colored or peach colored. It weighs an average about 12 pounds. Many home vegetable gardens have banana squash as a common vegetable. Heirloom squash with pink skin and orange flesh is called bush pink banana squash. The peak season of banana squash is from summer to early fall.

Here are a few well known winter squash varieties.
AcornAmbercupAutumnAustralian blue squashBanana squashButtercup squashButternut squashCalabazaGreen pumpkinJapanese squashOriental pumpkinSpaghetti squash (read more on spaghetti squash recipes)Sweet dumplingTurban squashThis was all about the varieties of squash. Although, squash is treated as a vegetable, it is actually a fruit of the plant on which it grows. It belongs to the gourd family and is a versatile vegetable used in many culinary activities. Squash is an ingredient of pasta, soups, stews and a variety of other dishes.

A group of four species of the Cucurbita genus which are native to Central America and Mexico are altogether known as squashes. Although the squash plants have their origin in the continent of Central America, they are also grown in Europe, North America, Australia and India. Summer squash types and the winter squash types differ in the time/growth stage at which they are harvested. The summer squashes are harvested while in an edible and tender form. These squashes are immature at the time of harvesting and they have a short shelf life. On the contrary, winter squashes are harvested when fully mature.

Squash Types
As mentioned above, this vegetable is grouped into 2 categories: the winter and summer squashes. Let us have a look at the different varieties of squashes in detail.

Types of Summer Squash: The different summer squash varieties include the ‘Yellow crookneck squash’, ‘Pattypan squash’, ‘Zucchini’, ‘Yellow summer squash’, etc.Yellow Crookneck Squash: This variety of summer squashes has a yellow and bumpy skin. The flesh is sweet and it tastes better if harvested at the length of 6 inches.Pattypan Squash: This variety of summer squashes is known by different names like Button Squash, White squash, Sunburst Squash, or Scallopini. The scalloped edges, small size and a shallow & round shape which resembles that of a flying saucer are the distinguishing features of Pattypan squash. The Pattypan comes in three varieties viz., white, green and yellow. It is harvested at a tender stage not bigger than 2-3 inches in diameter. It is a good source of nutrients such as niacin, magnesium and vitamins (A & C).Zucchini: It is similar in appearance to the ridged cucumber and is found in green, yellow or light green colors. Courgette is another name by which this squash variety is known.Yellow Summer Squash: This yellow colored summer variety is also known as the ‘Straightneck Squash’. The watery, mild and tender skin of the yellow summer squash makes it useful for many different recipes.Types of Winter Squash: There are many different winter squash varieties . Unlike the summer squashes, these are the types of squashes which are harvested upon reaching full maturity. The winter squashes are harvested when their skin is hardened and becomes deep red in color. There are many different types of squashes which are grown as winter varieties. Few of them are mentioned below.Acorn Squash: The Acorn squash is green in color with longitudinal ridges. Newer varieties like the Golden Acorn have a yellow color.Turban Squash: The Turban squash which is the most commonly cultivated variety of winter squashes, has its origin in the South America and was introduced in North America in the 16th century.Calabaza: The word ‘Calabaza’ is a Spanish term used to denote melons and gourds of different varieties. The Calabaza has gourds produced in many different shapes, however, the common factors between them are the branched tendrils and large lobed leaves.Kabocha: It is a Japanese variety of winter squashes with a knobbly-looking and hard skin. The skin color is green and the shape resembles that of a squatted pumpkin.Spaghetti Squash: It is a seed bearing variety of squashes with an oblong shape. The Spaghetti squash is known by different names like noodle squash, vegetable spaghetti, squaghetti and spaghetti marrow. This variety is found in different colors such as yellow, ivory, orange, etc. The flesh could be bright yellow, white or orange in color. Read more on spaghetti squash recipes.The above article provides us with the information about different squash types. The various types of squashes mentioned above include different varieties of winter and summer squashes useful for cultivation.

Coming from the plant family Brassica oleracea, just like kale, cauliflower and broccoli, collard greens are also descendants of the wild cabbage, a plant that have originated in Asia Minor and consumed as food since prehistoric times. Being a staple vegetable of the Southern United States, collard greens have a distinct mild, smoky flavor and are prepared in variety of ways in different countries. They have an unique appearance, featuring dark blue green leaves that are smooth in texture and comparatively broader than the frilly edged leaves of kale. However while selecting, ensure that the leaves are deep green in color with no signs of yellowing or browning and should be smaller in size as they are more tender and have a mild flavor. Although they are available all round the season, collard greens are at their best from January to April.

Collard Greens Nutritional Facts

Collard greens are rich in vitamin A, vitamin C, manganese, folate, dietary fiber, and calcium. Also they are an excellent source of potassium, vitamin B2 and vitamin B6, vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron. Hence, collard greens are loaded with vitamins and minerals that are essential for our body. Unlike other vegetables, cooked collard greens offer more nutritional benefits than raw, as cooking breaks down their cell walls and releases higher levels of vitamins and minerals. But what about the calories in collard greens? Well, being low in calorie, fat and sodium content, they are considered to be a dieter’s delight. In fact, one cup of freshly cooked collards contains 49 calories, while raw collard greens contain 11 calories.

Collard Greens Health Benefits

Being a rich nutritional source, health benefits of collard greens are many, few of them are mentioned below:Being rich in calcium, they help maintaining the strength and density of bones and prevent bone loss due to menopause or other conditions like rheumatoid arthritis or osteoporosis.Collard greens are an excellent source of vitamin A, commonly in the form of beta-carotene, which protects against cancer, heart disease, cataracts, and other ailments of aging with its antioxidant properties.Besides this, vitamin A in collard greens promotes lung health by reducing risks of having emphysema, an abnormal condition of the lungs marked by decreased respiratory function due to smoking, chronic bronchitis, vitamin A deficiency or aging.Their antioxidant properties also help improving the body’s immune system and preventing free radical damage that contribute to the development and progression of virtually all degenerative diseases like atherosclerosis, colon cancer, osteoarthritis, diabetes, and rheumatoid arthritis.Collard greens are also rich sources of phytonutrients like lutein and lipoic acid. Lutein benefits the body by improving the vision and preventing age-related macular degeneration and cataracts. While lipoic acid helps to regenerate vitamin C and vitamin E in the body that improve the immune system and boost the energy levels.Also phytonutrients in the collard greens increase production of enzymes involved in detoxification, hence enhance the body’s cleansing process by eliminating harmful compounds and toxins from the body.Besides being good source of antioxidant vitamin C, dark, leafy collard greens also contain appreciable amounts of magnesium and the B-vitamin team of folate and B6. These nutrients are not only good for heart health but also offers a few additional health boosters like increased red blood cells production, normal nerve function and reduced homocysteine levels in the blood, which may prevent dementia and bone fractures especially in people with osteoporosis.Read more on:Spinach Health BenefitsCabbage Health BenefitsCauliflower Nutrition FactsAfter knowing collard greens diet nutrition, i am sure one can not fail to incorporate collard greens in their daily diet. In fact to have maximum collard greens nutritional benefits, having 2 ? cups of these green vegetables daily will surely help in minimizing risks of different ailments and would give a boost to your health.

The horseradish plant is native to Europe and Asia and the horseradish root is widely used in the South East Asian cuisine for imparting a very distinctive and powerful flavor. The horseradish plant looks similar to the mustard plant and has large curled leaves and clusters of small flowers. The plant itself is inedible but the horseradish root is used for flavoring soups and stews as it has a peppery pungent flavor similar to that of mustard. The horseradish root has a brown colored fleshy exterior while its inside it snowy white in color. When the horseradish root is grated or crushed, it releases volatile oils known as isothiocyanate which gives its pungent flavor. If the grated horseradish root is kept outside, it quickly loses its potency and flavor. So it is usually steeped in vinegar to maintain its peppery flavor and aroma.

Growing Horseradish Root

Planting horseradish root in your garden is a great idea if you want to get fresh horseradish to put in your dishes. The best way to grow them is by planting it from a root cutting rather than from horseradish seeds. You can get the cutting by purchasing a horseradish root and and slicing it and planting it in the ground. Cover the root cutting with soil completely and then water it thoroughly. If you do not have space for a garden or live in an apartment, you can grow horseradish even in a deep container as long as you water it regularly. When you have a grown plant, you can dig out some of the horseradish root by gently lifting it from the soil. Break off the amount you require and bury the rest of the root in the ground. Horseradish plants are very low maintenance and do not require any special care or fertilizers. Read about vegetables.

Health Benefits of Horseradish Root

There are many healthy benefits of horseradish roots. It can be used as a natural treatment against rheumatic disorders and as it is rich in glucosinolates, consuming horseradish roots regularly reduces the risk of cancer and prevents the growth of tumors. It is also used for reducing swelling and inflammation of the joints of the body as horseradish roots has the ability to widen the capillaries of the blood vessels when applied on the skin. This in turn increases the blood circulation, and helps to eliminate harmful toxins from the body. Horseradish root is also used as an effective natural remedy to treat body ache and muscle pain. Freshly grated horseradish root is placed inside a muslin cloth and applied on the affected area to get immediate relief. Due to the presence of volatile oil, horseradish root is used for relieving coughs, bronchitis, sinus infections and other respiratory diseases.

Horseradish Root Recipe

There are many recipes that you can make with horseradish roots and here are two basic ones that you can readily prepare at home.

Horseradish with Vinegar

Ingredients1 cup horseradish roots, peeled and cubed2 tablespoon sugar ? teaspoon salt ? cup white vinegarMethod

In an electric food processor, blend the horseradish roots, sugar, salt and vinegar until the mixture is smooth and well combined. Take care to keep your face away from the processor as the horseradish has a very strong and pungent odor. Store it in a glass jar and keep it in the refrigerator. This mixture can be stored up to 4 weeks in the refrigerator.

Horseradish Sauce

Ingredients? cup plain nonfat yogurt2 teaspoon horseradish puree2 tablespoons mayonnaise1 teaspoon lemon juice2 tablespoons spring onions, choppedMethod

In a small glass bowl mix all the ingredients together until they are well combined. You can use this horseradish sauce to spice up a roast rack of lamb or it can also be used as a spread for sandwiches.

So, this was all about the horseradish root and how it can be used. Although you can buy bottled version of the horseradish roots that is steeped in vinegar, it is very easy to make them at home. As the horseradish root is quite pungent, a little goes a long way in spicing up any dish.

Vegetables contain a number of essential nutrients and are an important part of a healthy diet. They play a vital role in prevention of diseases and maintenance of overall health. One should try to consume vegetables on a regular basis to enjoy the various nutritional benefits offered by them. Vegetable gardening is practiced by many as a hobby or leisure activity! The joy of using home grown vegetables adds extra flavor to any kind of dish! How about a vegetable garden that provides vegetables year round without even having to replant them very season? Yes, this is quite possible! These vegetables are known as perennial vegetables and serve as a treat for lazy gardeners. All you have to do is plant them once and you will enjoy the food for many seasons to come! Given the right conditions, these plants will live for more than two years. No replanting, no tilling and not much maintenance is required to grow these vegetables. Have a look at the following perennial vegetables list.

Perennial Vegetable Plants

Growing perennial plants reduces soil erosion that occurs due to the process of tilling. By avoiding tilling, you disturb the soil less, thus allowing the roots to grow deep in the soil, making the perennial vegetables sturdy as well as drought and frost resistant. Perennial vegetables serve as an integral part of cultural diets in many parts of the world. A number of wild plants and common weeds are also perennial and are often used in salads. Let us have a look at some of the common examples of perennial plants.

Perennial Leafy Vegetables
Following is a list of perennial vegetables used for their leaves or leaf tips.Buckler – Leaved Sorrel – Rumex scutatusCanna Lily – Canna sp.Chicory – Cichorium sp.Comfrey – Symphytum sp.Dandelion – Taraxacum officinaleGood King Henry – Chenopodium bonus-henricusGround Elder – Aegopodium podagrariaHerb Patience – Rumex patientiaLovage – Levisticum officinaleMarsh Mallow – Althea officinalisMusk Mallow – Malva moschataPink Purslane – Claytonia sibiricaSalad Burnet – Sanguisorba minorSea Beet – Beta vulgaris ssp. MaritimaKatuk – Sauropis androgynusPacific Spinach – Abelmoschus manihotOkinawan Spinach – Gynura crepioidesCeylon Spinach – Basella rubraBrazilian Spinach – Alternanthera sissoWinged Bean – Psophocarpus tetragonolobusTurkish Rocket – Bunias orientalisWild Rocket – Sisymbrium officinaleWinter Purslane – Claytonia perfoliataWinter Savory – Satureja montanaPerennial Root Vegetables
These vegetables generally have fleshy tubers that are edible.American Groundnut – Apios AmericanaCamas – Camassia quamashChinese Artichokes – Stachys affinisChicory – Cichorium intybusEarth-nut Pea – Lathyrus tuberosusElecampane – Inula heleniumHardy Yam – Dioscorea batatasJerusalem Artichokes – Helianthus tuberosusGarlic Chives – Allium tuberosumMashua – Tropaeolum tuberosumOca – Oxalis tuberosaPig Nuts – Bunium bulbocastanumSkirret – Sium sisarumSweet Cecily – Osmorhiza sp.Ulluco – Ullucus tuberosusYacon – Smallanthus sonchifoliusPerennial Stem and Flower Vegetables
Following are perennial vegetables used for their stems and flowers.Asparagus – Asparagus officinalisBroccoli PerennialCardoons – Cynara cardunculusComfrey – Symphytum officinaleGlobe Artichokes – Cynara cardunculusHops – Humulus lupulusSea Kale – Crambe maritimaOther Perennial vegetables and greens include:Arrowhead – Sagittaria sagittifoliaArugula Rocket – Diplotaxis erucoidesEarth Pea – Lathyrus tuberosaElephant Garlic – Allium ampeloprasumGalangal, Thai Ginger – Alpinia galangalGarlic – Allium sativumGinger – Zingiber officinaleGolden Shallots – Allium cepa var. aggregatumHorseradish – Amoracia sp.New Zealand Spinach – TetragoniaPeruvian Parsnip – Arracacia xanthorrhizaRhubarb – Rhuem rhabarbarumSweet Potato – Ipomoea batatasTaro – Colocasia esculentaTurmeric – Indian Saffron, Curcuma domesticaWaterchestnuts – Eleocharis dulcisWelsh Onion – Allium sp.Three-cornered Leek – Allium triquetrumRead more on:Alphabetical List of VegetablesList of VegetablesThese were some examples of perennial vegetables. Some of the plants mentioned above are used for their leaves as well as stems, flowers and roots, which means that all parts of the plant are edible. Now, that you have a list of perennial vegetables, you can think of growing these vegetables in your home garden to enjoy their benefits for years! Hope you found this information useful!

The latest in science and technology makes for a year round availability of fruits and vegetables. But, fruits and vegetables, taste the best when eaten during their season. So, since it’s summer, you should consume vegetables that are grown in summer. The summer season is blessed with a myriad of fruits and vegetables, and you should not miss eating these vegetables. Moreover, if you have a new vegetable garden you should be aware of the summer vegetables to grow this season. So, whether you want to grow summer vegetables or simply enjoy their taste, here is a list of summer vegetables for you.

Summer Vegetables ListArugulaAvocadosAsparagusBeansBroccoliBeetsCollardsCornCucumberEggplantGarlicKohlrabiMushroomsNectarinesOkraOnionsPeasPeppersPotatoesRadicchioRhubarbShallotsSquashSwiss chardTomatoesZucchiniSummer Vegetables – Facts and Benefits

Arugula
Arugula, also known as rocket, is a healthy green leafy vegetable and belongs to the mustard family. This vegetable is packed with high amount of vitamin C, magnesium, vitamin A, calcium and folate. This hot and peppery vegetable is also low in calories and hence, it is a good food for weight watchers. Arugula can be eaten raw or cooked with oil. In Northern Italy, this is one of the popular ingredients used for preparing pasta and meat recipes. Read more on, grilled summer vegetables recipes.

Beans
Broad beans and green beans, are two types of beans that are harvested in summer. Both these beans are high in proteins, fibers and low in sodium and calories. Beans that are available in the grocery stores are processed and contain less nutrients as compared to organically grown beans. So, if you are thinking of growing summer vegetables by yourself, you should surely consider growing beans.

Beets
Beets are known for their high content of iron, vitamin C, fiber, potassium and folate. Health experts recommend beets for pregnant ladies, since eating beet lowers risks of certain health problems in newborns. Consuming beets can help to alleviate several health problems, which include, constipation, acidosis, gall bladder problem, high blood pressure, headache, menstrual problems, etc.

Avocado
If you love eating avocados, then you will be happy to know that, summer is the peak season for growing avocados. Avocados, also known as butter pear or alligator pear, are native to Mexico and belong to the cinnamon family. These tasty vegetables are high in potassium, vitamin C and good fat. Eating avocados helps in maintaining overall fitness of the body. These are known as natural remedies for prevention of various health ailments like oral cancer, heart diseases, stroke, etc.

Cucumber
Cucumber is an incredible summer vegetable, with loads of nutritional benefits. This high water content vegetable can be used for treating various skin problems, like sunburns, puffy eyes, dark circles, etc. Since calories in cucumbers are very low, they are some of the best foods that should be consumed by dieters.

Zucchini
In summer, zucchini, also known as courgette, is grown in very large quantities. These belong to the cucumber family and are known for their high amount of vitamin C, vitamin A, fiber, manganese, etc. Zucchinis are among some of the rare natural sources of Omega-3 essential fatty acids. These can be eaten raw or can be used to prepare various delicacies.

Now, when you know what are the summer vegetables, rush to a grocery shop nearby and buy these vegetables. Happy Summer!

We have often heard that fruits and vegetables are essential if one wishes to have a healthy body. Vegetables contain nearly all the nutrients that are required by the body on a daily basis. Therefore, including different types of vegetables in the diet everyday helps in gaining all the essential vitamins, minerals, etc. On the other hand, vegetables do not contain fats or cholesterol and hence, they are safe for people undertaking a weight loss diet. Among the different types of vegetables, which are the healthiest vegetables of all? Let us take a look at it in detail.

Top 10 Healthiest Vegetables

The following are the healthiest vegetables to eat or that to be included in the diet regularly.

Broccoli
Broccoli helps in protecting the body against cancer causing agents. Broccoli also contains essential nutrients like vitamins C, vitamin K, folic acid, potassium, calcium, iron, etc. It is also essential for boosting one’s immunity.

Sweet Potatoes
Sweet potato is one of the most beneficial vegetable as it contains antioxidant and anti-inflammatory properties. Along with it, sweet potatoes contain fiber, carotenoids, vitamin A, vitamin B6, vitamin C, potassium and iron. It is also believed to aid in getting rid of diabetes.

Carrots
Carrot is a rich source of vitamin A which helps in strengthening vision. Also, it contains good amounts of vitamin B, vitamin C, vitamin K, potassium, magnesium and folate. Carrots top the list of one of the healthiest vegetables to juice.

Spinach
Spinach is one of the best green leafy vegetables. It contains high amount of fiber which helps in getting rid of constipation. On the other hand, it also contains good amount of iron, calcium, magnesium, potassium, carotenoids and vitamins like B, C, E and K.

Asparagus
Asparagus is a rich source of vitamin E and also contains other nutrients like vitamins A, B complex, C and K and minerals like potassium etc. It also contains antioxidants and fiber that help to maintain a healthy intestine. Asparagus also helps reduce weight and treat inflammation.

Tomatoes
Tomatoes contain high amounts of vitamin C and many antioxidants. Apart from vitamin C, tomatoes also contain good amounts of other vitamins like A and K. On the other hand, it is believed that tomatoes help in keeping cancer causing agents at bay.

Brussels Sprouts
Brussels sprouts are also one of the healthiest Cruciferous vegetables as they contain iron, potassium, omega 3 fatty acids and calcium. On the other hand, they also contain vitamins C, vitamin K and folic acid.

Bell Peppers
Bell peppers are considered as one of the healthiest vegetables as they contain elements that help in maintaining a healthy heart. All the different varieties of bell peppers contain fiber, potassium, manganese and vitamins like A, B, C and K.

Egg Plant
Eggplant is one of the best and healthiest vegetables for weight loss. It contains certain enzymes that protect brain cells from getting damaged. Eggplant is also a good source of fiber, copper and potassium. This vegetable is also believed to be aid in maintaining a healthy heart.

Onion
Onions help in keeping heart diseases, certain types of cancers as well as osteoporosis at bay. It is also believed to lower blood sugar levels in the body. Onion is also helpful in treatment of poor or lack of appetite in human beings.

List of Healthiest Vegetables and Fruits

Apart from the aforementioned ones, the following is a list of healthiest vegetables and fruits that should be a part of one’s daily diet.

VegetablesCucumbersCauliflowerCabbageGarlicCelerySquashPeasLentilsSoybeansKidney beansCollard GreensKaleFruitsApplesApricotsBananasBlueberriesStrawberriesMangoesOrangesCherriesPrunesGrapesKiwiThis was brief information on healthiest vegetables along with a list of healthy vegetables and fruits. They can be included in the diet in the form of different recipes of vegetables, salads, juices, broths, soups, etc. One should note that having fruits and vegetables everyday help in treatment and prevention of most of the diseases. Therefore, having at least one healthy vegetable and fruit everyday is very helpful to maintain proper health. Take care!

Perhaps, it is the wisest and the best measure to inculcate your daily diet with leafy green vegetables. Doing this will reward you with a healthy heart and also keep you from the risks of developing certain types of cancers. There are a lot of other vegetables such as those from the cruciferous family, and the family of legumes, tuber, and squashes. However, this group of veggies which we are talking about, happens to be the most ideal kind among all others. This is due to their quality to easily be consumed by the human digestive system. Certain vegetables contain cellulose and starch and our digestive system are not well suited for these stuffs. On the other hand, the leafy ones lack such substances, and are low in calories and high in nutrients and minerals. These vegetables also contain fatty acid, but in amounts which are considered suitable to be used by the body. Experts say that everyday, at least one kind of leafy greens must be eaten. An alphabetical list of vegetables will help you further to find more infos about the vegetables.

One more important fact I would like to bring out, before I head towards presenting you with the leafy green vegetables list. These vegetables are also rich in fat-soluble vitamins such as vitamins A, K, D, and E. And these vitamins are kind of difficult to be consumed by the body, unless aided by a little bit of dietary fat. This is the reason why, these vegetables must be combined with dietary fat, such as butter, olive or canola oil, cheese, etc. This would help the body absorb all the nutrients it requires. Alright, time to get down to the leafy green vegetables list.

List of Leafy Green Vegetables

The leafy green vegetables list follows an alphabetical order. The table also gives a quick summary the vitamins, nutrients and other minerals each of these vegetables are high in, thus, giving you a brief idea on leafy green vegetables benefits.

Leafy Green VegetablesRich In…AgatiVitamin A, B, C and minerals.AmaranthVitamin K, A, B6, C, riboflavin and folate. Also, high in calcium, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.ArtichokeVitamin B and minerals such as calcium, magnesium and iron.ArugulaVitamins A, C and calcium.BeetVitamin E, A, C, K and thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, potassium, copper and manganese.Bok choyVitamins A, C and calciumBorageVitamins A, C, B6, Thiamin, Folate, riboflavin, niacin, calcium, Iron, magnesium, phosphorus, potassium, copper and manganese.Collard greensVitamin C, E and A.CabbageVitamin C and beta-carotene. Also high in folic acid.ChardVitamins K, A, B1, B2, B6, C, E, magnesium, manganese, potassium, iron and and dietary fiber.ChayaVitamins C, Protein, crude fiber, calcium, potassium, iron, and carotene.ColocasiaVitamins B6, C, thiamin, riboflavin, iron, phosphorus, and zinc. Also rich in niacin, potassium, copper, and manganese.DandelionVitamins A, C, K, calcium and potassium.EndiveVitamins A, C, K, E, magnesium and phosphorus.EscaroleVitamins A, C, K, E, magnesium and phosphorus.FenugreekVitamins C , K, potassium, calcium and iron.Garden cressVitamins A, C, E, calcium and iron.Ground-elderVitamin C, iron, calcium, magnesium, carotene.Iceberg lettuceVitamins A, C, K, Folate and manganese. Also high in thiamin, vitamin B6, iron and potassium.Chinese KaleVitamins A, C, calcium, protein and iron.KaleVitamins A, C, K, B6, E, protein, thiamin, riboflavin, folate, iron and magnesium.Kohlrabi greensVitamins C and potassium and fiber.LeekVitamins B6, vitamins C, folate, and iron.LettuceVitamins A, K, C, folate, manganese and chromium.MoringaVitamins A, B1, B2, B3, C, calcium, chromium, fiber, iron, manganese, pottasium, protein and zinc.Mustard greensVitamins A, C, and K, folate, and calcium.NasturtiumVitamins C and several minerals.PurslaneVitamins A, B6, C, thiamin, niacin, folate. riboflavin, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.RadichettaVitamins A, C and calcium.RomaineVitamins A, C, K, folate, manganese, and chromium.SorrelVitamins A and C.SpinachVitamins A, C, E, K, niacin, zinc, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.Spring GreensVitamins C, A, fiber, iron, calcium.Stinging nettleVitamins A, C, D, iron, potassium, manganese, and calcium.TatsoiVitamins A, C, potassium an calcium.TropaeolumVitamin C.Turnip GreensVitamins A, C, E, B6, folate, copper, calcium, and dietary fiber.WatercressVitamins A, B1,B6, E, beta-carotene, iron, calcium and zinc.
Hope, this table of the various kinds of leafy green vegetables list and the kind of nutrients they contain, have been able to provide you with substantial information. So, add health and more days to your life by making these veggies an important part of your diet!