Vegetables form an important part of our diet. They are a good source of essential vitamins and minerals. They are beneficial for our overall health. Leaves, stems, roots, tubers, fruits, and flowers are the plants’ parts consumed as vegetables. The leaves of some plants are consumed as vegetables. Examples include spinach, fenugreek, and mustard. The stem of some plants is consumed as a vegetable. Some common examples are ginger, onion, garlic, potato. Carrot, radish, turnip are the roots of the plants that are eaten as vegetables. Fruits of some plants are used as vegetables. Some common examples include tomato, pea, brinjal fruit is consumed. Spinach is a leafy vegetable of great value. This is because it has a high nutritional value and benefits health in many ways. It is a rich source of iron and contains many minerals such as calcium and magnesium required for growth, development, and body metabolism. It is a good source of fat-soluble vitamins such as vitamin C, K, folate, and water-soluble vitamins such as B2, B6. Eating spinach has proven beneficial in reducing blood pressure levels and regulating levels of blood glucose. Researchers suggest that regular intake of spinach help in lowering the risk of obesity. Glucagon-like peptide 1 (GLP-1), a hormone found in spinach, helps treat type 2 diabetes. Studies have shown that spinach also reduces the risk of cancer. Sweet potato is a tuberous vegetable rich in nutrients, fiber, sugars, and fats. Vegetable contains abundant vitamins and minerals, including Beta carotene (pro-vitamin A), vitamin C, potassium, and manganese. Beta carotene (pro-vitamin A) possesses antioxidant activity. Purple-flesh of sweet potato shows anthocyanin pigments and compounds such as cyanidin and peonidin in high amounts. Anthocyanin pigments show high antioxidant and anti-inflammatory activity. Intake of sweet potato extracts has been shown to reduce inflammation. Its consumption reduces fibrinogen levels required for clotting of blood. The orange flesh of sweet potatoes contains a high amount of beta-carotene. The purple-flesh variety of sweet potato is a good source of anthocyanins named peonidin and cyanidin. These anthocyanins show antioxidant activity. Recent studies have shown that the antioxidant property of the vegetable is noted in all the parts. Leaves of the sweet potato plant also have been shown to possess antioxidant properties. Sweet potatoes are an excellent source of vitamin A present in beta-carotene (Provitamin A). Sweet potatoes are also an excellent source of vitamin C, B6, pantothenic acid, and minerals such as manganese, copper. They also contain niacin, vitamin B1, vitamin B2 in trace amounts. Additionally, they also act as a good source of potassium, dietary fiber, and phosphorus. Storage proteins called sporamins present in sweet potatoes possess antioxidant properties—Sporamins help prevent oxidative damage to cells and promote healing of any physical damage. Research studies have shown that glycosides called batatosides present in sweet potatoes possess antibacterial and antifungal properties. Spring onion (also known as green onion) is a vegetable having lots of essential nutrients. The green leafy portion and white bulb of the plant are rich in elements such as sulphur. The presence of sulphur in high amounts helps the body increase insulin secretion, which helps control the disease like diabetes. Sulphur compounds like allyl sulphide and flavonoids present in the plant possess anti-cancerous properties. These compounds bring a reduction in several enzymes that produce cancer cells. Carotenoids present in the plant helps to keep the maintaining vision. Being a good source of vitamin A, spring onion prevents loss of eyesight. Their high fiber content helps indigestion. Being appetizers, spring onion forms a major part of the salad plates. The antibacterial and antiviral properties of spring onion make it good medicine to treat viral infections and flu. It reduces mucus and helps in getting rid of the winter cold. Swede is a hybrid of turnip and cabbage. It has a sweet flavor and great texture. The vegetable is grown commonly in New Zealand. This root vegetable is known as rutabaga in the United States but is commonly referred to as Swede throughout the world. Leaves and roots are both consumed as a vegetable. It is a good source of vitamin C, niacin, thiamin, vitamin B6, and dietary fiber. It also contains a high amount of potassium. Phytonutrients such as glucosinolates and phytosterols are also present in Swede. Sulfur-containing compounds glucosinolate present in it act as antioxidants and help to reduce the growth of cancerous tumors. Its carotene content helps in removing free radicals. This proves useful in preventing premature aging, improving eyesight, and promoting cells’ regeneration in organs, tissues, and blood vessels. Vitamin C is present in its production of collagen, healing skin, and promoting the production of white blood cells that form an important part of the immune system. Minerals such as zinc, calcium, magnesium, manganese, and phosphorous in high amounts in sway help maintain healthy bones. High potassium content present in swine helps lower blood pressure, while high fiber content reduces cholesterol levels. Squash is a vegetable not commonly found throughout the world. It is commonly known as zucchini. The vegetable is produced in various shapes, such as oblong, elongated. Its color varies from white to cream, yellow and green. The rind is edible. The vegetable has been considered a good source of vitamin E, thiamin, niacin, vitamin B6, pantothenic acid, and folate. It is also rich in minerals such as manganese and potassium. Studies have proven that consumption of butternut squash decreases the risk of obesity, diabetes, and heart disorders. It enhances complexion, increases the energy level of the body, and helps in improving body weight. The high vitamin A content of butternut squash helps in keeping hair and skin healthy. The dietary fiber of squash helps in reducing inflammation and improving immune function. High vitamin C and beta-carotene levels of butternut squash prove useful in boosting immunity. Information about the vegetables supports that they act as bags full of health with boosters such as vitamins, minerals, fibers, and compounds present in high amounts. Their consumption on a routine basis helps us in maintaining good health and overcoming threats of various diseases.
