top vegetables for Diet

Vegetables are any flowers, seeds, leaves, buds,
stems, tubers, or roots that can be eaten. A diet
high in vegetables reduces the risk of chronic
diseases including cardiovascular diseases, diabetes,
hypertension, stroke, Alzheimer’s, digestive
disorders, cataracts, and cancer. Vegetables are rich
sources of vitamins, minerals, protein, carbohydrates,
and fiber and contain a relatively new category of
nutrients called phytonutrients or phytochemicals.
These are found in all vegetables and have
antioxidant, antibacterial, antifungal, antiviral, and
anticarcinogenic properties, depending on the plant.
The highest concentrations of phytochemicals are
found in vegetables with rich colors, intense flavors,
and enticing aromas. Brief steaming or rapid boiling
in the least possible amount of water results in the
smallest loss of nutrients. Notable exceptions are
tomatoes and carrots—their nutrient levels are
increased with cooking

1.Avocado(14 g fiber/medium)

A favorite of the Aztecs, the avocado is native
to Central America, with evidence of avocado
cultivation in Mexico for thousands of years.
Avocados were first cultivated in the United States
in the mid-1800s. California produces nearly 90% of
the domestic crop.
Avocados will not ripen on the
tree. This delay in ripening is a
boon to growers, who can
leave avocados on the
tree for up to 7 months
if market conditions
aren’t favorable when
the fruit is first ready
to harvest.

health benefits of avocado

  1. cholesterol-lowering food, second
    only to olives in monounsaturated
    (good) fat
  2. contains lots of heart-healthy
    folate and oleic acid
  3. rich in E, K, and B vitamins, with more
    potassium than bananas
  4. helps guard against high blood
    pressure, heart disease, and stroke



Broccoli is native to the shores of the Mediterranean.
The Italians were the first to cultivate broccoli, and it
quickly became a favorite food in ancient Rome.
It was introduced to France in the 1500s, and
then to England in the mid-18th century.
Broccoli arrived in America during
colonial times. George Washington
and Thomas Jefferson both grew
it in their kitchen gardens.
California and Arizona
produce 99% of the U.S.
broccoli crop.

health benefits of broccoli

  1. supplies vitamin C, necessary for
    building healthy blood vessels and
  2. prevents anemia by enhancing the
    absorption of iron from other foods
  3. assists in making thyroxin, which
    regulates the metabolic rate
  4. a gold mine of potent cancer-fighting
    chemicals such as beta carotene


Spinach was the favorite vegetable of Catherine
de Medici during the Renaissance. When she left
Florence, Italy, to marry the king of France,
she brought along her own cooks so they
could prepare spinach in the ways she
preferred. Since that time, dishes
prepared on a bed of spinach are
referred to as “à la Florentine.”
The United States and the
Netherlands are the largest
producers of spinach.
Varieties include baby
spoon, flat or smooth leaf,
red, savoy, and semi savoy.

health benefits of spinch

  1. calorie for calorie, provides more
    nutrients than any other food
  2. high in lutein, a carotenoid that
    protects against macular degeneration
    and cataracts
  3. an excellent source of iron, especially
    important for women
  4. reduces symptoms of asthma,
    osteoarthritis, osteoporosis, and
    rheumatoid arthritis

4.sweat patato(4g/cop)

Sweet potatoes aren’t related to white potatoes at
all, but are in the morning glory family. One of the
oldest known vegetables, the sweet potato is native
to the New World and has been found in pre-Incan
ruins in Peru. Columbus brought sweet potatoes
to Europe after his first voyage in 1492. They
were a popular aphrodisiac
in Shakespeare’s day.
North Carolina is
the leading sweet
potato producer in
the U.S., followed
by California,
Louisiana, and

health benefits of sweat patatoes

  1. ranked by food scientists as the most
    nutritious of all vegetables
  2. excellent source of minerals such
    as potassium, iron, manganese, and
  3. a perfect blend of everything needed
    for long-lasting energy
  4. abundant in the “cancer-fighting
    ninjas”—quercetin and chlorogenic acid


Carrots were esteemed for their medicinal value
prior to the time of Christ. Settlers arriving in
Virginia were the first to bring carrot seeds to
America. Originally, purple carrots came from the
region now known as Afghanistan 5000 years ago.
Beta III carrots have 5 times the beta carotene of
regular carrots. Maroon carrots are sweeter than
regular carrots and have a porous texture like
celery or apples. Look for leafy tops that
are crisp and green, an indication of

health benefits of carrots

  1. supplies calcium pectate, a soluble
    fiber that helps remove LDL (bad)
    cholesterol from the body
  2. high in beta carotene, from which the
    body makes vitamin A
  3. very low in calories, with virtually no
    fat—a superlative diet food
  4. antioxidant and anti-cancer
    properties in beta carotene

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