Each housewife, planning her supper, usually focuses on ensuring the flavor, texture and other food qualities by the vegetables to the dish.
Leafy green vegetables are one of the most nutritious dense food on the planet. They are spinach, green and red lettuce, cabbage, beets, parsley, mustard and greens. In addition to an excellent source of vitamins B, C, E and K, greens are also rich in dietary iron, calcium, magnesium and potassium.
Broccoli, Brussels sprout, cauliflower, cabbage and red cabbage are classical vegetables, that usually all children hate. They can be unappetizing, but, be sure, it’s a storehouse of vitamins, and they should be in diet. They contain a lot of amino acids and minerals, that are so necessary for health. There are also folic acid and other adjuvants in vegetables.
In addition to an appetizing appearance and sweet taste, carrot contains a number of important anti-cancer compounds. It includes a large amount of carotenoids and vitamin B, C and K – they are especially good digested in a raw. Carrot is a great source of folic acid and other dietary fiber, that are good for the body.
Onion and its relatives
Onion, especially red, yellow and white one, is well-known for its properties in folk medicine as an excellent remedy for redness and swelling. Onion and its related species, such as garlic, shallot, green onion and leeks are also appreciated for their exceptional ability to naturally boost immune functions.
Yam and sweet potato
A lot of people use the terms “Yam” and “Sweet potato”, thinking that it’s the same thing, although, technically, it’s not true. The yam is a plant of another kind – Dioscorea, which also has edible tubers. But despite this, yam and potato are excellent sources of fiber and carbohydrates, as well as vitamins B and C. And sweet potato (also batata) is a good source of iron and vitamin A.
Beans, peas and legumes
In addition to an excellent source of dietary fiber, legumes also have the highest level of protein concentration in comparison with other edible plants. Many people have a strong gastrointestinal reaction to legumes – especially if they are undercooked. So, don’t forget about it, while planning further activities after meals. Dry beans, for example, usually need to be soaked in water for a night before cooking. It’s important for beans to be cooked, because it will not find enough moisture in the dish.
Zucchini and pumpkin
Zucchini and pumpkin are good sources of vitamins A, E and potassium. Pumpkins is also rich in fiber, like greens of legumes.
Eggplant with purple skin is a good source of antioxidants and can help to slow down the formation of free radicals. It’s also a good source of potassium and folic acid.
Sweet pepper doesn’t only have good appearance and taste, but it’s also healthy and nutritious, because of amount of necessary dietary fiber, manganese, potassium and vitamins B, C and K.
Technically, tomato is a berry, but it remains a vegetable in a lot of recipes. In addition to a good source of vitamins A and C, tomatoes are rich in lycopene – a powerful natural antioxidant. Scientists have proved, that regular consumption of potatoes reduces the risk of prostate cancer among men and breast cancer among women.