Six must-eat vegetables this winter
Philaso G Kaping
Let’s welcome winter’s nutritional vegetables which will keep you thoroughly fit and fine.
Mustard greens are low on calorie and provide an excellent source of vitamins B1, B2, B6, C, E and K, folic acid, calcium, carotenes, manganese, copper, magnesium, protein, potassium, and iron. Due to high content of anti-oxidants, they have anti-cancer effects. They are good for heart disease and bone health. They are also rich in fibre which aid in bowel movements, hence preventing and easing haemorrhoids and constipation. They are helpful for women during menopause and pregnancy. They also help in preventing arthritis, osteoporosis, anaemia and Alzheimer`s disease.
White radish is packed with sodium, protein, vitamins C and B-9, potassium, phosphorus and calcium, as well as magnesium. It is also low in calorie and virtually contains no cholesterol. It aids in maintaining muscle, nerve and bloodstream functions and keeps bone and teeth strong. As white radish is a good source of Vitamin C, it helps in maintaining good skin, blood vessels and ligaments. It helps stave off flu-like symptoms, cancer and coronary heart disease.
Fenugreek is considered a powerful herbal remedy to increase libido and male potency. It contains protein, potassium, Vitamins A, B, B3, C, and E, and phytoestrogen. It also includes amino acids, alkaloids, and steroidal saponins in minute quantities. Although women are advised not to consume it during pregnancy as it induces premature labour, it is very useful for them in general as it helps in lactation, breast enlargement, reducing menstrual pain, treating hormonal and reproductive disorders.
It helps in treating patients with diabetes and heart disease as it reduces the blood sugar levels and cholesterol. It is also used to treat asthma, bronchitis, arthritis, skin problems, sore throats and gastrointestinal inflammation.
Carrots contain a good amount of vitamins and nutrients such as vitamin A, B, B2, B3, C, D, E, G, and K, calcium, iron and phosphorus. Carrot improves eyesight and prevents night blindness as it contains carotene. It prevents and fights cancer, diabetes and heart disease. It is good for maintaining good skin, hair and nails and regulating menstrual flow. It can be used in treating obesity, gum disease, UTI, inflamed kidneys, liver and gallbladder, Alzheimer`s disease, etc.
Green peas are good source of Vitamin C, folates, phytosterols and anti-oxidants. Weight watchers can include these green gems in their diet as they are low in calories and high in fiber content. The phytosterols can also lower cholesterol levels in the body.
Antioxidants flavonoids such as carotenes, lutein, zea-xanthin and Vitamin A are present in green peas. Antioxidants flavonoids can protect the body`s cells from harmful free radicals and also reduce inflammation.
Peas also contain essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine and many minerals such as calcium, iron, copper, zinc, and manganese.
Studies have found that broccoli can help in preventing cancer. It contains a compound called glucoraphanin which is processed into an anti-cancer compound sulforaphane by the body. It is also rich in indole-3-carbinol which helps in repairing damage cells and halts the growth of cancer cells.
Among the brassica family, broccoli contains the highest level of carotenoids. Carotenoid lutein can help fight heart disease and stroke as it prevents the thickening of arteries. It can also prevent age-related macular degeneration and cataracts. Beta-carotene in broccoli strengthens the immune system along with minerals, like zinc and selenium.
Both calcium and vitamin K are present in broccoli in large amounts. They are important for bone health and prevention of osteoporosis.
Broccoli is also rich in vitamin C and fiber.