Vegetables – The World Best Nutrients (Part One)

Vegetables were, are and will be the best source of nutrition that includes vitamins, antioxidants, fiber, proteins but most of all they taste pretty good on their own. People who consume vegetables with their everyday meal have a reduced risk of getting many chronic diseases.

Here are some vegetables and their beneficial for our consumption:


  • Asparagus

Asparagus is a popular vegetable with a low carbs and calories, but full with vitamin K. Other nutrients that asparagus is full with are folate, fiber, chromium, vitamins A, C, E and K, and mineral that increases the ability of insulin that have a function to transport glucose from the bloodstream into cells. Eating asparagus may help you protect from certain forms of cancer such as bone, lung cancers, breast, larynx and colon cancer, with his rich source of detoxifying compound, glutathione and other harmful components like free radicals.




  • Bell peppers

Bell peppers have several colors: green, red and yellow. They are good source of antioxidants and vitamin C. Bell peppers are low in calories but are full with vitamin A and C. Vitamin C helps you by empowering your immune system and keeping your skin youthful. The red bell peppers have the most concentrated vitamin C amongst the bell peppers kind. They also contain carotenoids and phytochemicals, particularly beta-carotene.



  • Onions

Mostly, onions are used in recipes because on their own they have very strong flavor. They have some bioactive components that have health benefits. Phytochemicals that are part in the onions healthy benefits along with vitamin C, have a function to improve your immunity. Onions can help you to regulate your blood sugar with their chromium. Onions are also used to heal infections and reduce inflammation. The bright green tops of the green onions are full with vitamin A.



  • Tomatoes

Although, tomatoes are categorized as vegetables, they belong to the fruit type of food. They are very tasty on their own and are full with potassium and vitamin C. Tomatoes reduce hearth disease and are rich with vitamins (A, K, B1, B3, B5, B6, B7 and excellent vitamin C) and minerals (zinc, iron, magnesium, phosphorus, choline, potassium and folate). Tomatoes contain chlorogenic acid and coumaric acid that have a function to protect your body from carcinogens which are produced by smoking cigarettes.



  • Carrots

Carrots prevent heart disease because they have alpha and beta-carotene and lutein and by some studies diets with high carotenoids consumption associate with a lower risk of heart disease. They prevent stroke. Some studies show that people who eat more carrots weekly were less likely to have stroke than a people who have one or less a month. Carrots help prevent some infections used on cuts-shredded raw or boiled and mashed.



  • Potatoes

Potatoes are full of vitamins, starch, dietary fiber and minerals. Its rich fiber content helps protecting you from cancer and colon polyps. They contain minerals like potassium, iron, copper, magnesium, manganese and phosphorous. Some studies suggest that flavonoid antioxidant concentrated in potatoes has cardio-protective and anti-cancer properties.

Some popular types of potatoes are: 

Russet skin and flesh – (Russet Burbank, Utamilla russet, Ranger russet)

White/yellow skin and flesh – (Yukan gold, Milva, Yellow Finn, Russian banana)

Red skin and flesh – (Ida rose, French fingerling, Cal red)

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