Published on: 11/4/2015IST

‘Oh no, bhindi again today!’ is something that all of us think when we open our lunch boxes at work. We grumble and complain about eating roti subzi day in and day out, but what we don’t realise is that these veggies are superfoods that are loaded with vitamins, minerals, antioxidants, protein and fibre. They’re also extremely low in calories, and can help you lose a lot of weight, provided you cook them without too much oil. Check out these amazing health benefits of typical Indian veggies.

#1

100 g of okra contains only 30 calories, which is why it’s a great food for weight loss. It’s also low in sodium and has no cholesterol, and the slimy fibre it contains makes it good for digestion and diabetes prevention. Rich in vitamins and antioxidants, it helps prevent cancer, keeps your skin healthy, boosts immunity and helps maintain eye health. Okra is a good source of folate, niacin, riboflavin, pyridoxine, thiamin and pantothenic acid, all of which are B vitamins that cleanse the lungs and are essential for pregnancy. The calcium and Vitamin K content promote strong and healthy bones.

#2

Cauliflower is a cruciferous vegetable from the same family as broccoli. It’s a great vegetable for cancer prevention, since studies have shown that it can prevent several different types of cancer, including bladder cancer, breast cancer, colon cancer, prostate cancer, cervical cancer and ovarian cancer. 100 g of cauliflower has just 26 calories, and around 48.2 mg or 80% of your daily requirement of Vitamin C! It contains a number of B vitamins, as well as essential minerals like manganese, magnesium, phosphorous and potassium. It also contains antibacterial and antiviral properties that help your body fight off a number of diseases.

#3

100 g of bitter gourd contains just 17 calories! This superfood contains polypeptide-P, a type of plant insulin that lowers blood sugar levels naturally, making it an excellent vegetable for diabetics. It is also extremely rich in Vitamins B and C – 100 g of bitter gourd contains 84 mg of Vitamin C, which is about 140% of your daily requirement! The Vitamin A, beta carotene and lutein-zeaxanthin battle harmful free radicals and keep your eyes and skin healthy. The fibre content in bitter gourd improves digestion, and it is an excellent food for overall health and immunity.

#4

French beans are also extremely low in calories, and are a great source of fibre. 100 g of beans contains 26 calories and 3.4 g of dietary fibre, which improves digestion, promotes weight loss, and lowers blood sugar and cholesterol levels. The Vitamin A, carotene and lutein-zeaxanthin keep your eyes healthy and prevent ageing, while the B vitamins keep your cells healthy and ensure a healthy pregnancy. The minerals regulate blood pressure, improve bone health and boost metabolism.

#5

From the same cruciferous family as cauliflower and broccoli, cabbage is so healthy that people literally go on a cabbage diet in order to lose weight – where the main thing they eat is cabbage soup. 100 g of cabbage contains only 25 calories. This leafy vegetable has a number of phytonutrients like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates, which are antioxidant compounds that prevent many different types of cancer and improve your cholesterol levels. 100 g of cabbage provides 36.6 mg or about 61% of your daily requirement of Vitamin C, which is important for immunity. Iron helps with the formation of red blood cells, potassium regulates blood pressure and calcium and Vitamin K keep your bones healthy.

#6

This vegetable purifies the blood and boosts liver health, which is why it is an ancient cure for jaundice. It boosts digestion, prevents constipation, improves kidney, spleen and bowel health and is even used as a home remedy for piles. It contains plant insulin that lowers blood sugar levels naturally, and has plenty of antibacterial and antiviral properties. Ridge gourds contain strong immune boosting properties and are very good for your skin.

#7

These beans contain fibre, folic acid and potassium, which lower your blood pressure and cholesterol levels and keep your heart healthy. The high iron content enables haemoglobin production and the calcium, phosphorous and Vitamin K build strong bones. The beans contain glyconutrients that lower blood sugar levels, and the hypoglycaemic properties are beneficial for mental health. Loaded with folate, they are good for immunity and during pregnancy.

#8

Loaded with iron, Vitamins A, B, C, E and K, and a number of minerals and phytonutrients, spinach leaves are a powerhouse of nutrition. 100 g has just 23 calories, and a 1 cup serving has 10 times your daily requirement of Vitamin K, your complete requirement of Vitamin A, and huge amounts of iron, folate, manganese, magnesium and copper. Eating spinach regularly keeps your eyes, bones, skin and tissues healthy, while preventing cancer, neurological problems and a number of diseases. It also improves digestion, reduces inflammation and helps with sperm regeneration.

#9

Another super healthy leafy green, fenugreek lowers blood cholesterol and triglyceride levels, regulates blood pressure and contains galactomannan, a compound that improves heart health and lowers blood sugar. Known for their medicinal properties, these leaves prevent constipation and relieve stomach aches and acidity. They purge all the toxins in your body and are also a good remedy for fever and sore throat. Women should incorporate it into their diet to ensure a healthy pregnancy, increase breast milk production, regulate hormone levels and ease the symptoms and discomfort of menstruation and menopause. It is good for your hair and skin, has anti-carcinogenic properties and reduces inflammation.

#10

Low in calories and high in fibre, eggplants are one of the lowest glycaemic index foods. Extremely beneficial for blood sugar and blood cholesterol, they contain plant compounds known as anthocyanins, which prevent cancer, slow down ageing, reduce inflammation and keep your brain healthy. The fibre, potassium, B Vitamins and flavanoids keep your heart healthy, while the natural nicotine content can help you quit smoking. Yes, really!

#11

Containing 90% water, 100 g of this vegetable has just 10 calories. A cooling and calming food, it improves digestion and neutralises urinary tract infections. A great food for diabetics, it also stabilises blood pressure and improves heart health. In Ayurvedic medication, it is used to reduce liver inflammation, and is known to prevent premature greying.

#12

Pumpkins are extremely nutrient-dense; just one cup contains 200% of your daily Vitamin A requirement! Apart from improving eyesight, they prevent cancer, protect your skin, improve your mood and boost your immunity. They also contain plenty of protein and fibre and are a good post-workout food option. Good for blood pressure and heart health, they even help you get better sleep.

#13

Also known as baby watermelons and gentleman’s toes, these vegetables trigger the release of a particular liver enzyme that regulates blood glucose, which is why it is recommended for diabetics. Its vitamin and antioxidant content make it a good immune booster, and it is recommended that people who have fever include this vegetable in every meal. These gourds also lower cholesterol, improve digestion, purify blood and improve asthma and allergies.

#14

Another cruciferous vegetable, radishes are known for their anti-carcinogenic properties. Their antioxidants fight free radicals that cause cancer, and help the liver get rid of dangerous toxins and chemicals as well. Loaded with Vitamin C, they improve immunity and have antibacterial and antiviral properties that fight respiratory illnesses. Radishes also improves digestion and nutrient absorption, while flushing out the kidneys and strengthening bones. They rejuvenate your cells, tissues and skin, while fighting inflammation linked to arthritis and gout.

#15

Sweet potatoes have more natural sugar than potatoes, but fewer calories overall. Despite having more sugar, they have a low glycaemic index, and improve blood sugar and lipid levels. Just one medium-sized sweet potato has loads of fibre and potassium, as well as 400% of your daily Vitamin A requirement. The potassium content regulates blood pressure, and the vitamins keep your eyes and skin healthy. These tubers also improve digestion and immunity, and have been shown to prevent cancer and improve fertility.

11/4/2015 | | Permalink