Vegetables make an extremely important and major part of our diet.
So what are these vegetables really?
In a layman’s language it is the edible part of a plant which can be eaten raw or after being cooked.
Botanically and biologically the definition of veggies is quite complex so we are sticking to our simple and easy to understand meaning.
However, this also means that as you go over our list of 52 super vegetables, you will come across certain ingredients that are botanically berries and even fruits; so get ready to be surprised!
Vegetables are an important source of nutrition for us. Amongst the general health benefits, following are the most common of them all:
> Vegetables have high amount of Carbohydrates that provide energy to your body. They are literally a fuel for your body. It gives strength to your muscles, brain and body to function properly;
> Vegetables are fortified with powerful antioxidant properties that strengthen immune response by scavenging on the free radicals in the body. This also makes them anti-Cancer and help in fighting common cold, flu and infections;
> High levels of Vitamins make vegetables an elixir of youth. They delay the process of aging, support hair growth, reduce hair loss, lend a glow and suppleness to your skin;
> Water dense vegetables keep your body well hydrated which coupled with trace metals and minerals lead to electrolyte balance in the body;
> Vegetables reduce cholesterol, improve heart function, control high blood pressure and aid in healthy weight loss regimen.
> Many vegetables have anti-depressing and nerve calming properties that reduce anxiety attacks and improve the quality of sleep.
We have put together a list of common vegetables that are eaten across the globe and you will get to know them more closely as you dig into this write up. We have briefly touched upon the general qualities, appearance, nutrition and health benefits that you may derive from each one of these. For the sake of uniformity, all of them give nutrition details per 100 grams serving.
1. Artichoke
Introduction: The edible part of Artichoke is part of its flower and has to be extracted before the flower blooms. It is believed to have originated in Mediterranean region. Egypt is the largest producer of this plant followed by Italy and Spain. Artichokes can be eaten in boiled, roasted, stuffed and even deep fried form.
Nutrition Chart
| Fats | 5% |
| Carbohydrates | 82% |
| Protein | 13% |
| Glycemic load | 3/100 |
| Fiber | 8.6 g |
| Vitamin C | 12% |
| Vitamin K | 18% |
| Folate | 22% |
| Magnesium | 10% |
| Phosphorus | 7% |
| Potassium | 8% |
| Manganese | 11% |
Health Benefits: Artichoke is high in Fiber which helps in effective and better digestions, absorbs and controls cholesterol levels in the body, is good for your heart, detoxifies body, helps in alleviating water retention and related bloating, is anti-Cancer and improve liver health by regenerating its tissues and cells.
2. Arugula
Introduction: Arugula is popularly known as Rocket leaves and is a very nutritious salad leaf usually consumed raw. It is a native to Mediterranean region. These leaves grow well on dry soil and are grown in most of the temperate regions of the world. They have pungent and peppery flavor. The main uses of Arugula are in salads, as a topping in Pizzas, Pastas, for making sauces and as a condiment in meats.
Nutrition Chart
| Fats | 22% |
| Carbohydrates | 53% |
| Protein | 25% |
| Glycemic load | 2/100 |
| Fiber | 1.6 g |
| Vitamin A | 47% |
| Vitamin C | 25% |
| Vitamin K | 136% |
| Folate | 24% |
| Calcium | 16% |
| Magnesium | 12% |
| Potassium | 11% |
| Manganese | 16% |
Health Benefits: Arugula helps in effective diabetes management, Weight loss, eliminates body odor, strengthens bones, improves cognitive function, protect your eye health, boosts libido, detoxifies your body, controls inflammation, aids blood clotting, reduces the risk of developing cancer and cures indigestion.
3. Asparagus
Introduction: Asparagus is native to Europe, Western Asia and North Africa. The plant is perennial but the vegetable blooms only during spring time. Asparagus is eaten when its very young because as they begin to mature the stems become woody and hard. Asparagus is widely eaten as an appetizer or a vegetable side. It can be stir fried or even grilled if you do not want to consume it raw.
Nutrition Chart
| Fats | 8% |
| Carbohydrates | 65% |
| Protein | 27% |
| Glycemic load | 2/100 |
| Fiber | 2 g |
| Vitamin A | 20% |
| Vitamin C | 13% |
| Vitamin K | 63% |
| Vitamin B1 | 11% |
| Folate | 37% |
| Copper | 8% |
| Manganese | 8% |
Health Benefits: Asparagus is a great addition to your diet if your aim is not only weight loss but also muscle strength and body building. It gets rid of bloating, helps you get over a hangover, boosts blood production, alleviates anemia, prevent age related degenerative diseases like Dementia and nurtures pregnancy especially in the first trimester.
4. Bamboo Shoot
Introduction: Bamboo shoots are widely eaten in many Asian countries, though they do not enjoy popularity in other parts of the world. Bamboo shoots cannot be eaten straight away after being sliced because they have a very acid flavor. To make it more palatable, they are boiled several times. Pickled bamboo made from young and tender bamboo shoot is also a famous and popular condiment.
Nutrition Chart
| Fats | 17% |
| Carbohydrates | 49% |
| Protein | 34% |
| Glycemic load | 1/100 |
| Fiber | 1 g |
| Vitamin B6 | 5% |
| Potassium | 15% |
| Sodium | 10% |
Health Benefits: Bamboo shoots control glucose spikes, are a rich source of Amino acids, aid weight loss, are good for your heart and heart related ailments, have anti-inflammatory properties, alleviate respiratory illnesses, have antiseptic properties, controls blood pressure and treats stomach disorders.
5. Basella (Malabar Spinach)
Introduction: It is a leaf vegetable widely grown and consumed in tropical regions of Asia and Africa. It is native to India, South East Asia and New Guinea. It has heart shaped leaves and a mild flavor. Flowering in this plant takes place in the winter months between November and February but the growth is quite slow in low temperatures.
Nutrition Chart:
| Fats | 13% |
| Carbohydrates | 64% |
| Protein | 23% |
| Glycemic load | 2/100 |
| Fiber | – |
| Vitamin A | 160% |
| Vitamin C | 170% |
| Vitamin B6 | 12% |
| Folate | 35% |
| Calcium | 11% |
| Magnesium | 16% |
| Potassium | 15% |
| Manganese | 37% |
Health Benefits: Basella or Malabar Spinach is a powerful anti-oxidant which strengthens immunity and fights free radicals. It is excellent for eyesight, skin, hair and reduces the risk of developing age related degenerative diseases. It nurtures pregnancy and supports the spine and brain growth in the first trimester.
6. Beets
Introduction: Beet is the plant whose Tap root as well as the leaves are used as vegetable. The intense maroon color of beet root makes it an excellent natural food coloring agent. It has a very earthy and woody taste. Beet root is eaten raw in salads, can be pickled and cooked when consumed as a vegetable.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 87% |
| Protein | 10% |
| Glycemic load | 3/100 |
| Fiber | 2.8 gms |
| Vitamin C | 8% |
| Folate | 27% |
| Potassium | 9% |
| Manganese | 16% |
Health Benefits: Beets are excellent for weight loss, detoxification of body, acts as a natural appetite suppressant, cures anemia, boosts oxygen transportation in the body, supports spine and brain development in the fetus an protects pregnant women from developing anemia and related symptoms like dizziness, black out and headaches.
7. Bell Pepper
Introduction: Bell Peppers are also known as Capsicum and come in bright hues of green, yellow and Red. China is the largest producer of bell peppers but they are actually natives of Mexico, Central and South America.
The term “pepper” was lent to these vegetables by Columbus. The flavor of capsicum is similar to green Pepper but minus the heat. They are eaten in salads, added to gravies and are also stuffed.
Nutrition Chart:
This nutrition chart gives the details of 100 grams of green peppers specific.
| Fats | 7% |
| Carbohydrates | 83% |
| Protein | 10% |
| Glycemic load | 1/100 |
| Fiber | 1.7 gms |
| Vitamin C | 134% |
| Vitamin K | 9% |
| Vitamin B6 | 11% |
| Potassium | 5% |
| Manganese | 6% |
Health Benefits: Bell peppers are strong anti-oxidants, are anti-cancer, keep your skin and hair healthy and youthful, boost the function of nervous system, are good for eye health, have anti-inflammatory properties and aid in faster healing of wounds and tissue damage.
8. Bitter Gourd
Introduction: Bitter Gourd is a tropical and sub-tropical vine native to Indian sub-continent and widely grown in Asia, Africa and Caribbean. The fruit of this vine which is consumed as a vegetable is extremely bitter. Usually a salt rub after peeling its coarse skin is given to reduce the bitterness. The pith of this vegetable becomes sweeter as it matures and when it turns deep red it can be consumed raw in salads.
Nutrition Chart:
| Fats | 8% |
| Carbohydrates | 78% |
| Protein | 14% |
| Glycemic load | 1/100 |
| Fiber | 2.8 gms |
| Vitamin A | 9% |
| Vitamin C | 140% |
| Folate | 18% |
| Potassium | 8% |
| Zinc | 5% |
Health Benefits: Bitter gourd is a natural tool for De-worming in the intestines, helps in maintaining healthy liver, controls diabetes, boosts immunity, cures respiratory illnesses, prevents constipation, is good for heart, optimizes kidney and bladder function, prevents acne, heals faster and delays the process of aging.
9. Bok choy
Introduction: Bok Choy is also known as Chinese Cabbage is a sub-species of Turnips. It is native of cabbage and apart from its culinary purpose, it also served as a medicinal plant in ancient China.
Nutrition Chart:
| Fats | 11% |
| Carbohydrates | 57% |
| Protein | 32% |
| Glycemic load | 1/100 |
| Fiber | 1.0 gms |
| Vitamin A | 85% |
| Vitamin C | 43% |
| Vitamin K | 42% |
| Folate | 10% |
| Calcium | 9% |
| Potassium | 11% |
Health Benefits: Bok Choy is excellent for eye health, is a strong anti-oxidant which protects from premature aging, free radical damage and makes it anti-Cancer. It is also an anti-inflammatory agent, has low glycemic index which discourages spikes in blood sugar after meals and optimizes bone health and density.
10. Broccoli
Introduction: Broccoli belongs to the family of Cabbage and is a very important food ingredient in Italy. Broccoli is the result of cross breeding between Cole crops in Northern Mediterranean region in 6th Century BC. The appearance of this vegetable closely resembles cauliflower except for the deep green color. It can be boiled, grilled or even raw.
Nutrition Chart:
| Fats | 10% |
| Carbohydrates | 73% |
| Protein | 17% |
| Glycemic load | 3/100 |
| Fiber | 3.3 gms |
| Vitamin A | 31% |
| Vitamin C | 108% |
| Vitamin k | 176% |
| Vitamin B6 | 10% |
| Folate | 27% |
| Manganese | 10% |
Health Benefits: Broccoli is anti-Cancer, contributes to cholesterol reduction, is anti-allergic, has anti-inflammatory properties, aids weight loss and is a natural appetite suppressant and is a great detoxification compound.
11. Brussels Sprouts
Introduction: Brussels sprouts look like mini cabbage and is believed to have originated in Brussels and thus the name. Brussels sprouts can be grilled or boiled but overcooking makes it smell and taste like rotten eggs. They are cold weather crop and thus is grown in Northern Europe, Cooler parts of America and even in Mexico during their winters.
Nutrition Chart:
| Fats | 12% |
| Carbohydrates | 71% |
| Protein | 17% |
| Glycemic load | 3/100 |
| Fiber | 2.6 gms |
| Vitamin A | 15% |
| Vitamin C | 103% |
| Vitamin k | 175% |
| Folate | 15% |
| Potassium | 9% |
| Manganese | 11% |
Health Benefits: Brussels sprouts aid digestive system, maintains ideal blood pressure, reduces Acne breakout, improves memory and brain function, maintains eye health, boosts blood production, is good for eyes, improves bone health, helps in diabetes management and increases bone density.
12. Butternut Squash
Introduction: It is a winter squash also known as butternut pumpkin in Australia and New Zealand. It has taste similar to pumpkin and its flesh turns deeper shade of orange as it continues to ripen. This squash is categorized under fruits but is actually eaten as a vegetable mostly. It can be grilled, roasted or just added to salads in raw form.
Nutrition Chart:
| Fats | 2% |
| Carbohydrates | 93% |
| Protein | 5% |
| Glycemic load | 4/100 |
| Fiber | – |
| Vitamin A | 223% |
| Vitamin C | 25% |
| Magnesium | 7% |
| Potassium | 8% |
| Manganese | 9% |
Health Benefits: Butternut squash is anti-inflammatory in nature, strengthens immunity, fights free radicals, protects from Cancer, is sweet yet has low glycemic load which is good for diabetes management, is recommended for healthy eye and skin and though the flesh of butternut squash does not contain Fiber but seeds are an excellent source of the same.
13. Cabbage
Introduction: Cabbage belongs to the family of Cole crops and is grown as vegetable for its layers of leaf. It is believed to have originated in Europe. Cabbage has crunchy texture and has mildly sweet bitter taste which sometimes leaves a peppery heat on tongue when eaten raw. Cabbage is mostly eaten in a cooked form either boiled or roasted.
Nutrition Chart:
| Fats | 3% |
| Carbohydrates | 85% |
| Protein | 12% |
| Glycemic load | 2/100 |
| Fiber | 2.5 gms |
| Vitamin C | 61% |
| Vitamin K | 95% |
| Folate | 11% |
| Manganese | 8% |
Health Benefits: Cabbage aids weight loss, boosts brain function, reduces the risk of developing age related degenerative diseases, controls high blood pressure, is a great detoxifying food item, is anti-inflammatory, good for diabetics, has a high level of Keratin which lends healthy hair, skin and even nails!
14. Carrots
Introduction: Carrot is a root vegetable most commonly found in orange hues and is native to Europe and Asia. China is the largest producer of Carrots with almost half of them coming from this country. Carrots have mildly sweet and woody taste with crisp texture. They are popularly eaten in raw form as a part of Salads though grilled and roasted form of carrots also tastes equally good.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 92% |
| Protein | 5% |
| Glycemic load | 2/100 |
| Fiber | 2.9 gms |
| Vitamin A | 276% |
| Vitamin K | 12% |
| Potassium | 7% |
| Manganese | 8% |
Health Benefits: Carrots are rich source of Vitamin A which makes them excellent food for eye health and vision. They aid healthy digestion, control cholesterol, are Anti- Cancer, slows down aging process, promotes healthy skin, prevents heart ailments, are good for dental health and lend a healthy glow to your skin.
15. Cassava
Introduction: Cassava is also known as Brazilian root and Tapioca and is native to South America. It’s root is the edible part and is high on starch. It is grown in dry regions and has high tolerance to drought. Cassava must be prepared properly before consumption otherwise it can cause cyanide toxicity. Today it is the most important carbohydrate after rice and maize in Africa.
Nutrition Chart
| Fats | 1% |
| Carbohydrates | 97% |
| Protein | 2% |
| Glycemic load | 20/100 |
| Fiber | 1.8 gms |
| Vitamin C | 34% |
| Potassium | 8% |
| Manganese | 19% |
Health Benefits: It acts as anti-depressant, is low on cholesterol and fats, is gluten free and thus anti-allergic, aids healthy digestion, prevents constipation when consumed with some water, lowers blood sugar level and can provide instant energy as its glucose is converted to usable form quite fast.
16. Cauliflower
Introduction: Cauliflowers belong to the same family as Broccoli, Kale, Collard beans though they are different cultivars. The white head and sturdy stock of the cauliflower are the edible parts of this vegetable. It is an annual crop and is categorized in four varieties- Italian, North European annual, North West European biennial and Asian. It is hardly eaten in raw form and is usually boiled, fried, steamed or roasted.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 78% |
| Protein | 19% |
| Glycemic load | 2/100 |
| Fiber | 2.5 gms |
| Vitamin C | 77% |
| Vitamin K | 20% |
| Vitamin B6 | 11% |
| Folate | 14% |
| Potassium | 9% |
| Manganese | 8% |
Health Benefits: Cauliflower is anti- Cancer, is good for the health of your heart, improves brain function, has powerful anti-oxidant properties, is anti-inflammatory and aids digestion.
17. Collard Greens
Introduction: Collard greens are the loose leafed cultivars that belong to same group as Kale and Spring greens. These leaves are very common and are grown across the continents and countries. They grow all around the year but flourish and taste best during colder months. The leaves have crunchy and mildly bitter texture.
Nutrition Chart
| Fats | 12% |
| Carbohydrates | 68% |
| Protein | 20% |
| Glycemic load | 2/100 |
| Fiber | 2.8 gms |
| Vitamin A | 162% |
| Vitamin C | 30% |
| Vitamin K | 550% |
| Folate | 23% |
| Calcium | 14% |
| Manganese | 22% |
Health Benefits: Collard greens boost blood production and its circulation in the body, prevent cancer, lower cholesterol levels in the body, protect from dementia, are excellent for bone health and its density, aids healthy weight loss, maintain healthy eyes and vision and strengthens immunity.
18. Cucumber
Introduction: Cucumber belongs to the gourd family and is high in water content with fresh and cool texture. It originated in Southern Asia but is today found on all continents. It is a popular salad ingredient and is often pickled as well. The water in cucumber is almost as high as 90% and therefore it is a must part of the diet in the hot countries during summer. They grow on creepers and are roughly of cylindrical shape.
Nutrition Chart
| Fats | 6% |
| Carbohydrates | 83% |
| Protein | 11% |
| Glycemic load | 1/100 |
| Fiber | 0.5 gms |
| Vitamin K | 21% |
| Cholesterol | 0% |
Health Benefits: High water content keeps you well hydrated, aids healthy weight loss without electrolyte imbalances, detoxifies, lends suppleness to skin, helps in digestion, maintains good eye health, is helpful in diabetes management, improves kidney function and reduces cholesterol in the body.
19. Eggplant
Introduction: Eggplant is known as Brinjal, Aubergine and Guinea Squash. It was domesticated for cultivation in Asia and is eaten in almost all continents today. It is not eaten raw and is usually fried, grilled, roasted and even added to curries and gravies. There are three varieties of this plant- Elongated ovoid, Asian variety and Oval.
Nutrition Chart
| Fats | 6% |
| Carbohydrates | 88% |
| Protein | 6% |
| Glycemic load | 2/100 |
| Fiber | 2.5 gms |
| Sodium | 10% |
| Cholesterol | 0% |
Health Benefits: Eggplants boost your brain function, excellent for diabetes management, acts as natural anti-depressant and mood enhancer, aids digestion, helps in treatment of colon cancer and piles, reduces bad cholesterol and reduces the risks of developing heart ailments and diseases.
20. Endive
Introduction: Endive belongs to the Daisy family and is a popular salad ingredient though it can be cooked and consumed as well. The leaves of Endive are slightly bitter and there are two main varieties that are cultivated- Curly Endive and Escarole. Endive is a difficult to grow vegetable and has two steps until it is ready for consumption which includes its hibernation with entire plant removed with roots and placed in a cold storage.
Nutrition Chart
| Fats | 10% |
| Carbohydrates | 72% |
| Protein | 18% |
| Glycemic load | 0/100 |
| Fiber | 3.1 gms |
| Vitamin A | 43% |
| Vitamin C | 11% |
| Vitamin K | 289% |
| Folate | 35% |
| Potassium | 9% |
| Manganese | 21% |
Health Benefits: Endive is known to reduce the chances of developing Ovarian cancer, promotes digestive health, improves muscle function, reduces frequency and intensity of Asthma attacks, prevents constipation, protects from Alzheimer’s disease and similar degenerative conditions, is good for bone health and is anti-cancer.
21. Fennel
Introduction: Fennel is a flowering plant which belongs to the same family as celery. It originated in Mediterranean region but is found in most of the dry regions of the world. It is grown for its fragrant flowers, bulb, leaves and fruits. The seeds of fennel are used as a culinary spice in many cuisines. The bulb of fennel is a popular vegetable which is grilled, braised, roasted and is a popular accompaniment with meats.
Nutrition Chart
| Fats | 5% |
| Carbohydrates | 85% |
| Protein | 10% |
| Glycemic load | 2/100 |
| Fiber | 3.1 gms |
| Vitamin C | 20% |
| Potassium | 12% |
| Manganese | 10% |
Health Benefits: Fennel promotes healthy digestion, is a powerful anti-oxidant, cures acne and reduces the frequency of its outbreaks, improves muscle function, helps in curing Anemia, is an excellent antacid, prevent constipation, is good for heart health and controls high blood pressure.
22. Fiddlehead Ferns
Introduction: They are the unfurled fronds of fern and are harvested before they begin to unroll. They are cooked and served as accompaniments with many meat dishes. They are rare plants and are not cultivated. They usually grow in wild during their season and one plant produce up to 6-7 fronds in a season. However only 3-4 are picked because over picking kills the entire plant.
Nutrition Chart
| Fats | 10% |
| Carbohydrates | 57% |
| Protein | 33% |
| Glycemic load | 4/100 |
| Fiber | – |
| Vitamin A | 72% |
| Vitamin C | 44% |
| Vitamin B2 | 12% |
| Vitamin B3 | 25% |
| Phosphorus | 10% |
| Potassium | 11% |
| Copper | 16% |
| Manganese | 26% |
Health Benefits: Fiddlehead ferns aid blood production, are powerful anti-oxidants, strengthen immune system and help your body defend better against the general infections, cold and flu, boost the radical scavenging function in the body, reduce high blood pressure and regulate ideal heart beat.
23. Green Beans
Introduction: Green beans are found everywhere and are very popular as vegetable. They are cooked, boiled, grilled or just sauteed before consumption. There are 130 known varieties of beans and two major groups – Bush beans and pole beans. Kenya is the largest producer of green beans and half of the world’s production of beans comes from this country.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 83% |
| Protein | 14% |
| Glycemic load | 3/100 |
| Fiber | 3.4 gms |
| Vitamin A | 14% |
| Vitamin C | 27% |
| Vitamin K | 18% |
| Folate | 9% |
| Manganese | 11% |
Health Benefits: Green beans are a rich source of anti-oxidants, nurture fetus especially in the first trimester, aids weight loss, reduces bad cholesterol in the body, aids healthy digestion, defends body against infections, controls blood pressure and boosts free radical scavenging activity.
24. Jicama
Introduction: Jicama is also known as Mexican turnip or Mexican yam and belongs to the family of beans. It grows on vine which can reach a height of 4-5 meters in suitable and conducive situations. It originated in South America but is today cultivated in Europe and Asia as well. In fact Jicama is now a very important part of various South East Asian cultures. It is cooked and even eaten raw after peeling with some seasoning.
Nutrition Chart
| Fats | 2% |
| Carbohydrates | 93% |
| Protein | 5% |
| Glycemic load | 1/100 |
| Fiber | 4.9 gms |
| Vitamin C | 34% |
| Cholesterol | 0% |
Health Benefits: Jicama helps in preventing heart diseases, aids healthy weight loss, lowers blood cholesterol, boosts heart function, is a powerful anti-oxidant owing to high level of Vitamin C content and optimizes muscle function.
25. Kale
Introduction: Kale is almost like a cabbage except it has open loose leaves. Kale originated in Europe and was taken to other parts of the world from there. It is a sturdy and easy to grow leafy vegetable and was therefore its production was encouraged during world war. Kale has a specialty that unlike other leafy vegetables it tastes better after being exposed to frost. It is used as vegetable and makes for a great salad ingredient as well.
Nutrition Chart
| Fats | 12% |
| Carbohydrates | 71% |
| Protein | 17% |
| Glycemic load | 3/100 |
| Fiber | 2.0 gms |
| Vitamin A | 272% |
| Vitamin C | 68% |
| Vitamin K | 1021% |
| Copper | 8% |
| Manganese | 21% |
Health Benefits: Kale boosts metabolism to lose weight, protects from Cancer, is healthy for eyes, supports bone health, is good for Cardiovascular health, boosts immunity, detoxifies body, fights Alzheimer’s disease, treats Anemia and is excellent for skin.
26. Kohlrabi
Introduction: Kohlrabi is a stout cultivar of Cabbage and has a texture like that of an apple. It tastes like cabbage stem but is much more sweeter . The fruit and leaf, both are edible parts of the plant. The outer fibrous layer of the Kohlrabi is usually peeled away since it does not soften up on cooking. Kohlrabi is an important part of Kashmiri Cuisine where it is cooked in gravy and eaten with rice.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 82% |
| Protein | 15% |
| Glycemic load | 2/100 |
| Fiber | 3.6 gms |
| Vitamin C | 103% |
| Potassium | 10% |
| Manganese | 7% |
Health Benefits: Kohlrabi is good for blood circulation, strengthens immune system, aids digestion, is anti-Cancer, aids weight loss, boosts nerve and brain function, reduces asthma attacks and their intensity, is good for diabetics and stabilizes blood pressure.
27. Leeks
Introduction: Leeks belong to the same family as Onion and Garlic. The stem part of leek which is actually a bundle of leaf sheaths is the edible part and is a popular ingredient in stews, soups and even salads. There are two categories of leeks- Summer leeks and Overwintering type. The former is smaller and mildly flavored as compared to the latter. Leek is easy to grow and sturdy in nature. It has crunchy texture and onion like taste.
Nutrition Chart
| Fats | 4% |
| Carbohydrates | 89% |
| Protein | 7% |
| Glycemic load | 5/100 |
| Fiber | 1.8 gms |
| Vitamin A | 33% |
| Vitamin C | 22% |
| Vitamin K | 59% |
| Vitamin B6 | 12% |
| Folate | 16% |
| Iron | 12% |
| Manganese | 24% |
Health Benefits: Leeks are powerful anti-oxidants that inhibit the growth of free radicals in the body thereby protecting from tumors, cancer and boost immune function of the body. They protect the blood vessel lining, aid weight loss, are anti-inflammatory in nature, nurture pregnancy, are excellent for heart and related illnesses and conditions.
28. Lettuce
Introduction: Lettuce was first recognized for culinary use in Ancient Egypt. It is usually cultivated for its leaves that make for wonderful and nutritious salad ingredient; but its seeds are also used for producing oil. It grows best at low temperatures as high temperatures quicken their flowering, thus rendering them inedible. Apart from the salads lettuce crunchy leaves are used in soups, wraps and sandwiches.
Nutrition Chart
| Fats | 15% |
| Carbohydrates | 67% |
| Protein | 18% |
| Glycemic load | 1/100 |
| fiber | 2.1 gms |
| Vitamin A | 174% |
| Vitamin C | 40% |
| Vitamin K | 128% |
| Folate | 34% |
| Potassium | 7% |
| Manganese | 8% |
Health Benefits: Lettuce is high in fiber which makes it excellent for preventing constipation and aiding digestion.
It discourages deposition of bad cholesterol in the body, helps in weight loss, is good for your heart, is anti-inflammatory, has nerve calming properties, controls sugar spikes in blood amongst the diabetics and detoxifies your body.
29. Lotus root
Introduction: Lotus root is the underwater rhizome of the Lotus plant. It has a very creamy and starchy texture and the flavor of root resembles that of water chestnut.
Lotus root is more popular and famous in Oriental and Japanese cuisine. The root is cooked, fried and even dried to be ground into a fine powder. The lotus root powder is believed to have medicinal properties and is fed to ill and sick.
Nutrition Chart
| Fats | 1% |
| Carbohydrates | 92% |
| Protein | 7% |
| Glycemic load | 6/100 |
| fiber | 3.1 gms |
| Vitamin C | 46% |
| Vitamin B6 | 11% |
| Potassium | 10% |
| Copper | 11% |
| Manganese | 11% |
Health Benefits: Lotus root aids digestion, are high in fiber, is a powerful anti-oxidant owing to Vitamin C which detoxifies, protects against scurvy and maintains healthy oral condition. It reduces the risk of stroke and heart attack, alleviates anemia, boosts immunity and restores electrolyte balance in the body.
30. Moringa Pods
Introduction: Moringa Pods are also known as drumsticks. They have a rough and hard exterior within there is fleshy interior with numerous seeds.
It is drought resistant tree and finds its origins in the Southern foothills of Himalayas in North Western India. It is widely used as vegetable in tropical and sub-tropical areas.
It is known to be an effective water purifier and acts as a sanitizer. It is cooked and added to gravies for consumption.
Nutrition Chart
| Fats | 8% |
| Carbohydrates | 43% |
| Protein | 49% |
| fiber | 3.2 gms |
| Vitamin B5 | 16% |
| Folate | 11% |
| Vitamin C | 170% |
| Magnesium | 13% |
| Manganese | 12% |
| Potassium | 10% |
Health Benefits: Moringa pods have valuable anti-oxidant properties, is Anti-cancer in nature, is anti-inflammatory, protects your eyes and vision, prevents onset of eye related degenerative diseases, has high amount of good cholesterol, strengthens your bones and teeth and nourishes your scalp boosting hair growth.
31. Mustard Greens
Introduction: Mustard greens have a very distinct horseradish type of flavor which is slightly peppery and bitter. They are healthy and can be found as a part of multiple cuisines in Asia, particularly Indian, Chinese, Japanese and Korean, Africa, Italian and Soul food cuisines. Apart from the leaf that are cooked, the oil and seeds of this plant are also used in food preparations particularly for tempering an pickling.
Nutrition Chart
| Fats | 13% |
| Carbohydrates | 50% |
| Protein | 37% |
| Glycemic load | 0/100 |
| fiber | 2.0 gms |
| Vitamin A | 126% |
| Vitamin C | 42% |
| Vitamin K | 374% |
| Folate | 18% |
| Calcium | 7% |
| Manganese | 14% |
Health Benefits: Mustard greens are excellent for detoxifying the body, are anti-inflammatory, have a healthy impact on heart, aid healthy weight loss, prevent the damage caused by free radicals, promotes lung health, boosts brain function, is considered beneficial for asthma patients, strengthens bone health and density.
32. Okra
Introduction: Okra is also known as Ladies’ fingers and comes from the Mallow family. The seedy pods of this plant are the edible parts that are cooked before being eaten. The leaves of this plant are also eaten in salads. The origins of this vegetable plant are disputed but it is grown around the world in tropical and warm regions. When cooked, pods release slime or a gel like sticky substance. Addition of Vinegar or lemon reduces the slime.
Nutrition Chart
| Fats | 8% |
| Carbohydrates | 71% |
| Protein | 21% |
| Glycemic load | 2/100 |
| fiber | 2.5 gms |
| Vitamin C | 27% |
| Vitamin K | 50% |
| Vitamin B1 | 9% |
| Vitamin B6 | 9% |
| Folate | 11% |
| Magnesium | 9% |
| Manganese | 15% |
Health Benefits: Okra has high fiber content which aids digestion, reduces cholesterol, acts as a natural appetite suppressant, prevents diabetes, relieves from Asthma symptoms, defends from sunstroke, discourages obesity, is beneficial for the skin, is a powerful anti-oxidant which protects from Cancer, is a natural hair conditioner and moisturizes scalp.
33. Onion
Introduction: Onion is a popular vegetable which is used across the world and comes from the genus Allium. It is a perennial plant in nature, but is usually harvested in its first growing season. Onion has a strong pungent flavor to mildly sweet taste.
While chopping most of them make eyes water because their juice is an irritant. They are immersed in water or vinegar to bring down the strong taste. Onions are eaten raw in salads and also are added to other vegetables for their wonderful flavor.
Nutrition Chart
| Fats | 2% |
| Carbohydrates | 90% |
| Protein | 8% |
| Glycemic load | 3/100 |
| fiber | 1.7 gms |
| Vitamin C | 12% |
| Cholesterol | 0% |
Health Benefits: Onions strengthen immunity of the body, its juice provides immediate relief from pain due to insect bites, regulate blood sugar level in the body, are anti-inflammatory in nature, ward off infections and strengthen body’s defenses against pathogens.
34. Parsnips
Introduction: Parsnips are root vegetables and are closely related to Carrots and Parsley. When exposed to winter frost it becomes sweeter and develops better taste.
Ones the flowering begins the Parsnips turn woody and inedible. They are natives of Eurasia and before Sugar cane and beet, Sugar was derived from Parsnips. Due to their sweet taste, Parsnips can be eaten raw in salads.
Nutrition Chart
| Fats | 4% |
| Carbohydrates | 91% |
| Protein | 5% |
| Glycemic load | 6/100 |
| fiber | 3.6 gms |
| Vitamin C | 22% |
| Folate | 14% |
| Potassium | 10% |
| Manganese | 15% |
Health Benefits: Parsnips are an excellent source of Folate for pregnant women, especially in the first three months when there is spinal development of the fetus. They reduce the risks of developing heart diseases, are powerful antioxidant, promote bone health, aids blood clotting function and is recommended for those who are undergoing surgery.
35. Peas
Introduction: Peas are the seeds of Pea plant that grow in a Pod. One Pod can contain three to eight peas. They have a bland to slightly sweet taste with smooth texture. It is an annual crop and is grown in cold season across the world.
They are believed to have originated in the Mediterranean basin and was originally cultivated for its dry seeds. But later in Europe, the usage of garden fresh peas caught on. They can be eaten raw, in the form of soups, stews, fried, boiled and even cooked.
Nutrition Chart
| Fats | 2% |
| Carbohydrates | 76% |
| Protein | 22% |
| Glycemic load | 6/100 |
| fiber | 5.5 gms |
| Vitamin A | 16% |
| Vitamin C | 24% |
| Vitamin K | 32% |
| Vitamin B1 | 17% |
| Vitamin B3 | 10% |
| Vitamin B6 | 11% |
| Folate | 16% |
| Iron | 9% |
| Magnesium | 10% |
| Phosphorus | 12% |
| Manganese | 26% |
Health Benefits: Peas are excellent for digestion, protect from cancers and tumors, boost blood production, alleviate anemia, has anti-aging properties, control blood sugar, slows down osteoporosis, strengthens bones, keeps skin healthy, protects your eyes from diseases and keeps your vision intact.
36. Potatoes
Introduction: Potato is a perennial tuberous crop and is indigenous to Andes. The origin of potatoes is somewhere in Southern Peru and North Western Bolivia. It is probably the most loved vegetables around the world owing to its versatility and taste.
It is high in starch and needs a good wash before it can be cooked. Potatoes cannot be eaten raw and are usually fried, boiled or cooked. The process of cooking makes them soft and edible. China is the largest producer of Potatoes and are almost a staple in Russia!
Nutrition Chart
| Fats | 1% |
| Carbohydrates | 92% |
| Protein | 7% |
| Glycemic load | 10/100 |
| fiber | 2.2 gms |
| Vitamin C | 16% |
| Vitamin B6 | 16% |
| Potassium | 15% |
| Manganese | 11% |
Health Benefits: Potatoes are packed with Antioxidants, maintain healthy blood pressure, strengthen bones, help in putting on weight and develop mass, aid digestion, makes for great face packs, have natural bleaching properties, lends uniform complexion, reduce the dark spots, are anti-inflammatory and inhibit free radical growth by scavenging on them.
37. Pumpkin
Introduction: Pumpkin originated in North America but are grown across all continents. They are not only used for culinary purposes, but have cultural significances too.
Any Halloween is incomplete without the pumpkin lanterns and masks. Pumpkin have earthy, sweet taste and they tend to turn deeper hue of orange and sweeter as they continue to ripe.
They are usually not eaten raw and are cooked as vegetables, used in pies for stuffing, in soups and stews.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 88% |
| Protein | 9% |
| Glycemic load | 1/100 |
| fiber | 1.1 gms |
| Vitamin A | 100% |
| Vitamin C | 8% |
| Potassium | 7% |
Health Benefits: Pumpkin aids healthy eyes and vision, improves immunity, alleviates Anemia, boosts energy, controls high blood pressure, Safeguards your heart from ailments, provides relief from respiratory illnesses, improve thyroid function, aids weight loss, results in healthy skin and supports healthy prostate especially amongst ageing males.
38. Purslane
Introduction: Purslane is an annual crop and has a vast distribution across the continents of Africa, Asia, Europe and America. It is considered an exotic weed in many places and does not find mention in the names of vegetables there.
It is a sturdy plant which is quite drought resistant. It has a slightly sour and salty taste and its leaves, stem and even the flowers are edible. It can be eaten raw in salads or added to soups, stews and cooked.
Nutrition Chart
| Fats | 5% |
| Carbohydrates | 75% |
| Protein | 20% |
| Glycemic load | 2/100 |
| Fiber | 3 gms |
| Vitamin A | 26% |
| Vitamin C | 35% |
| Iron | 11% |
| Magnesium | 17% |
| Potassium | 14% |
| Manganese | 15% |
Health Benefits: Purslane aids weight loss, fights and prevents from Gastrointestinal diseases, helps in treating skin conditions and skin inflammation, boosts vision, protects eyes, improve blood circulation, strengthens bones and is considered anti-Cancer.
39. Radicchio
Introduction: Radicchio comes from the family of Chicory and mostly confused with purple cabbage whom it resembles closely. It has a bitter and spicy taste which mellows down on cooking and grilling. It is native to Italy and has about three edible varieties. It is mixed in Risotto, added to pastas or grilled in Olive oil.
Nutrition Chart
| Fats | 9% |
| Carbohydrates | 76% |
| Protein | 15% |
| Glycemic load | 2/100 |
| fiber | 0.9 gms |
| Vitamin C | 13% |
| Vitamin E | 11% |
| Vitamin K | 319% |
| Folate | 15% |
| Potassium | 9% |
| Copper | 17% |
Health Benefits: Radicchio has anti-depressant and anti-anxiety properties, boosts bone formation and strengthens them, fights heart diseases, neutralizes free radicals, regulates blood sugar levels. Reduce bad cholesterol, aids weight loss and is a natural appetite suppressant.
40. Radish
Introduction: Radish is a root vegetable which is widely eaten raw as a part of a salad. In some cuisines it is cooked like a vegetable along with its leaves. It was first domesticated in Europe in Pre-Roman times.
Though it is debated, but the origins of Radish are believed to be in Asia. The root is sometimes long and cylindrical quite like a parsnip and at times in shape of the bulbs. The taste ranges from bitter peppery to mildly sweet.
Nutrition Chart
| Fats | 5% |
| Carbohydrates | 83% |
| Protein | 12% |
| Glycemic load | 1/100 |
| Fiber | 1.6 gms |
| Vitamin C | 25% |
| Potassium | 7% |
Health Benefits: It is considered anti- Cancer owing to its powerful anti-oxidant properties, is helpful in diabetes management in case of Type II diabetes, strengthens the immune system in general, prevents constipation, is anti-congestive which helps in cough and Asthma and is an excellent cleanser for the kidneys.
41. Rhubarb
Introduction: Rhubarb is a perennial plant with deep red stalks and crisp green leaves. The leaf stalk is cooked with sugar and water and used in making desserts. Because of its leaves, it is considered a vegetable, but in some countries, specifically the US, it is categorized under fruit. Rhubarb grows all year in warmer temperate regions and cannot grow in cold conditions at all. It is a popular ingredient in desserts but, can also be pickled.
Nutrition Chart
| Fats | 8% |
| Carbohydrates | 78% |
| Protein | 14% |
| Glycemic load | 1/100 |
| fiber | 1.8 gms |
| Vitamin C | 13% |
| Vitamin K | 37% |
| Calcium | 9% |
| Potassium | 8% |
| Manganese | 10% |
Health Benefits: It is an effective anti-oxidant, strengthens bones and enhances their density, treat blood clotting function, neutralizes free radicals, reduces the chances of developing Alzheimer’s diseases, is anti-inflammatory, lowers bad cholesterol, protects your heart and boosts liver function.
42. Shallots
Introduction: Shallots are onions, but are of the smaller variety. They are believed to have originated in Central or South East Asia.
Shallots are used fresh for pickling and are otherwise used in cooking with other vegetables. They an be fried, roasted and used for making gravies. They have a milder flavor as compared to onions, but produce ample of tears while chopping just like the onions do!
Nutrition Chart
| Fats | 1% |
| Carbohydrates | 89% |
| Protein | 10% |
| Glycemic load | 8/100 |
| Fiber | – |
| Vitamin A | 24% |
| Vitamin C | 13% |
| Vitamin B6 | 17% |
| Potassium | 10% |
| Manganese | 15% |
Health Benefits: Shallots boost bone health, provide your body with necessary good cholesterol and control the bad cholesterol levels in the body, maintain healthy eyes and vision, are great antioxidants, restore and maintain electrolyte levels in the body, strengthen your immune system and effectively detoxify your body.
43. Spinach
Introduction: Spinach has been a superfood just the way they show on Popeye the Sailor Man! It is an edible flowering plant and is native of Central and Southwestern Asia. It is believed to have originated in central Persia.
Spinach is usually cooked and roasted before being consumed. It is an annual crop and cannot withstand harsh cold conditions.
Nutrition Chart
| Fats | 14% |
| Carbohydrates | 56% |
| Protein | 30% |
| Glycemic load | 1/100 |
| Fiber | 2.2 gms |
| Vitamin A | 188% |
| Vitamin C | 47% |
| Vitamin E | 10% |
| Vitamin K | 604% |
| Vitamin B2 | 11% |
| Vitamin B6 | 10% |
| Folate | 49% |
| Calcium | 10% |
| Iron | 15% |
| Magnesium | 20% |
| Potassium | 16% |
| Manganese | 45% |
Health Benefits: Spinach is a rich source of Iron which boosts blood production and alleviates anemia, supports healthy weight loss, maintain electrolyte balance in the body, takes care of gastrointestinal health, aids digestion, prevents constipation, is a powerful anti-oxidant and boosts brain function.
44. Sweet Corn
Introduction: Sweet corn is a variety of maize, which has high sugar content. Unlike other varieties of maize, sweet corn is harvested when immature and is eaten as a vegetable. Sweet corn is the result of spontaneous mutation of corn in corn fields. This kind of corn is added to other vegetables, grilled, used as pizza topping and even stuffing in the sandwich.
Nutrition Chart
| Fats | 10% |
| Carbohydrates | 82% |
| Protein | 8% |
| Glycemic load | 8/100 |
| Fiber | 1.9 gms |
| Folate | 11% |
| Sodium | 12% |
| Manganese | 7% |
Health Benefits: Sweet corn reduces cholesterol, aids digestion, facilitates tissue and cell repair, boosts immunity, optimizes muscle function, scavenges on harmful free radicals, is excellent for eye health and nurtures pregnancy by providing much needed folate to the fetus for spine development.
45. Sweet Potato
Introduction: Sweet potato is a sweet starchy root vegetable. Apart from the roots, the leaves and shoots are also consumed in some regions. It is a native to tropical areas of America and of the thousand species only one is edible and many are poisonous.
Its flesh comes in numerous colors- beige, purple, orange, yellow and violet. Sweet potatoes are usually roasted and grilled before being eaten. In some cuisines, it is added to gravies and curries as well.
Nutrition Chart
| Fats | 1% |
| Carbohydrates | 93% |
| Protein | 6% |
| Glycemic load | 9/100 |
| Fiber | 3.3 gms |
| Vitamin A | 384% |
| Vitamin C | 33% |
| Vitamin B6 | 14% |
| Potassium | 14% |
| Manganese | 25% |
Health Benefits: Sweet Potatoes regulate heart beat, improve nerve function, controls sugar spike since the sugar in them is released slowly into the blood stream, boost muscle coordination and function, prevent degenerative diseases, extremely beneficial for eye health and vision and immensely effective anti-oxidant.
46. Swiss Chard
Introduction: Swiss Chards are green leafy vegetables and is very popular in Mediterranean cooking. The leaf stalks color range from white, yellow to red and the leaves also come in hues of green and red. Chard belongs to the same family as beet roots.
They can be harvested when young and tender or after they mature when they are a little tough and hardy. The younger chard can be used raw in salads, but the mature ones need to to be cooked like spinach so that their bitterness fades.
Nutrition Chart
| Fats | 9% |
| Carbohydrates | 68% |
| Protein | 23% |
| Glycemic load | 2/100 |
| Fiber | 1.6 gms |
| Vitamin A | 122% |
| Vitamin C | 50% |
| Vitamin k | 1038% |
| Iron | 10% |
| Magnesium | 20% |
| Potassium | 11% |
| Manganese | 18% |
Health Benefits: Swiss Chard is helpful in diabetes management, control blood cholesterol levels, boost bone health, improve brain function, considered Anti-Cancer, excellent for heart health, good for eyes and vision, improve hair growth and texture and supports ideal blood circulation in the body.
47. Tomato
Introduction: Tomatoes belong to the category of fruits and make for a great addition to cooked preparations as well as salads. They are known to have originated in South American Andes, but their use as edible food item took place in Mexico.
They have a considerable juice inside them since 95% of tomato is made up of water and the taste ranges from slightly sour to sweet in taste. Apart from cooking and salads, they are very popular for making sauces, salsa etc.
Nutrition Chart
| Fats | 9% |
| Carbohydrates | 79% |
| Protein | 12% |
| Glycemic load | 1/100 |
| Fiber | 1.2 gms |
| Vitamin A | 17% |
| Vitamin C | 21% |
| Vitamin k | 10% |
| Potassium | 7% |
Health Benefits: Tomatoes protect from high blood pressure, prevent strokes and heart diseases, keep your skin hydrated and supple, are a powerhouse of anti-oxidants that scavenge on free radicals, slow down ageing process, strengthen immune system, are excellent for your eyes and vision, aid digestion and cleanse gastrointestinal tract.
48. Turnips
Introduction: Turnip is a root vegetable which usually comes in a round shape with predominant white color which gives way to purple in the upper parts owing to exposure to sunlight. The leaves of this vegetable are also eaten as greens and smaller tender leaves are preferred over the slightly bitter bigger leaves. There is no conclusive evidence which gives the origin of this vegetable. However it was well known in Ancient India and was grown for its seeds and was also eaten as vegetable in Roman times.
Nutrition Chart
| Fats | 3% |
| Carbohydrates | 88% |
| Protein | 9% |
| Glycemic load | 1/100 |
| Fiber | 2.0 gms |
| Vitamin C | 19% |
| Potassium | 5% |
Health Benefits: Turnips are anti-Cancer, support Cardiovascular health, boost lung function, strengthen bones, beneficial for digestion, prevent constipation, aid weight loss, control bad cholesterol levels in the body, maintain healthy eyes and vision and alleviate body odor.
49. Watercress
Introduction: It is a fast growing aquatic plant native to Europe and Asia. It is one of the oldest leafy vegetable known to human beings. It has a peppery, zesty and piquant flavor. It grows best in a slightly alkaline water and is cultivated on a large scale and in gardens as well. It is harvested when young since the foliage becomes bitter ones the flowering begins. Its shoots are also eaten as sprouts.
Nutrition Chart
| Fats | 8% |
| Carbohydrates | 41% |
| Protein | 51% |
| Glycemic load | 1/100 |
| fiber | 0.5 gms |
| Vitamin A | 64% |
| Vitamin C | 72% |
| Vitamin k | 312% |
| Calcium | 12% |
| Potassium | 9% |
| Manganese | 12% |
Health Benefits: Watercress is known to alleviate anemia, has anti-inflammatory properties, is Anticancer, reduces spikes in blood sugar after meal and therefore very beneficial for diabetics, aids digestion, cure hangover, is a great detox agent, treats skin eczema and is great for oral health.
50. Winged Bean
Introduction: Winged bean is a tropical legume plant native to New Guinea. Today it is commonly found in hot and humid regions around the world, especially in South East Asian countries.
Almost entire plant of winged bean is edible i.e pods, seeds, roots, leaves and even flowers! Pods and roots are eaten as vegetables and leaves are added to salads, stews and soups for their unique and fine flavor.
Nutrition Chart
| Fats | 5% |
| Carbohydrates | 73% |
| Protein | 22% |
| Glycemic load | 14/100 |
| Fiber | – |
| Vitamin B1 | 25% |
| Vitamin B2 | 9% |
| Iron | 11% |
| Potassium | 17% |
| Zinc | 9% |
| Copper | 69% |
| Manganese | 27% |
Health Benefits: Winged bean strengthen bone structure and increase their density, is a powerful anti-oxidant which makes it anti-cancer and boosts immune function of the body. It is Pro-biotic, aids digestion, has a complete spectrum of essential fats, maintain electrolyte balance in the body and support muscle and nerve function.
51. Yam
Introduction: Yam is a tuberous vegetable and related to lilies and grasses. They are native to Asia and Africa and have high starch content in them. In some countries sweet potato is also referred to as Yam but they are very different from each other in terms of taste and even texture. Nigeria is the largest producer of Yams. They need to be grilled, roasted and cooked before being consumed.
Nutrition Chart
| Fats | 1% |
| Carbohydrates | 95% |
| Protein | 4% |
| Glycemic load | 12/100 |
| fiber | 3.9 gms |
| Vitamin C | 20% |
| Vitamin B6 | 11% |
| Potassium | 19% |
| Manganese | 19% |
Health Benefits: Yams help in treating respiratory diseases, maintain blood vessel lining, supports female endocrine system, is a powerful antioxidant, aids digestion, cleanses gastrointestinal tract, increases nutrition absorption in the body, controls sugar spikes, prevents cancer and provides high energy to body.
52. Zucchini
Introduction: Zucchini is a kind of squash, which flourishes during summer season. It is commonly found in deep green and has a variant in yellow color also. Botanically it is classified as a fruit but it is consumed like a vegetable. It has a fresh taste and crunchy texture just like cucumber. Zucchini can be eaten raw in salads or added to soups, stews, pasta or cooked like a vegetable. Though all types of squash belong to America but Zucchini was developed in Italy after the originals were brought in from America.
Nutrition Chart
| Fats | 16% |
| Carbohydrates | 53% |
| Protein | 31% |
| Glycemic load | 2/100 |
| fiber | 1.1 gms |
| Vitamin A | 10% |
| Vitamin C | 57% |
| Potassium | 13% |
| Manganese | 10% |
Health Benefits: Zucchini lowers bad cholesterol levels in the body, aids healthy weight reduction, supports Cardiovascular functions, aids diabetes management, lowers blood pressure, promotes prostate health, acts as an antioxidant, keeps your skin well hydrated and supple and has anti-aging qualities.
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