Artichokes are rich in fibre, antioxidants and other nutrients. They may also improve several aspects of health, including heart health and digestion. Although often thought of as a vegetable, artichokes (Cynara cardunculus var. scolymus) are a type of thistle. Artichoke characteristics
Asparagus (Asparagus officinalis) is a plant widely grown as a vegetable. The root and seeds are used in medicine. Asparagus can increase urine production and is also a good source of fibre, folic acid, vitamin C, vitamin E, vitamin B6 and several minerals. Asparagus characteristics
Aubergines are rich in fibre and antioxidants. One serving of eggplant can provide at least 5% of a person's daily requirement of fibre, copper, manganese, B-6, ... Aubergine characteristics
Beetroot is high in water, moderate in fibre and protein and low in calories. All these properties can balance your energy intake and improve your diet... Beetroot characteristics
Bell peppers are rich in vitamins and antioxidants, especially vitamin C and several carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases. All in all, peppers are an excellent addition to a healthy diet. Bell pepper characteristics
Broccoli is a good source of vitamin C and a good source of fibre, potassium, folate and vitamin B6. Broccoli characteristics
Historically, cabbage has been used to stop sunstroke or to relieve fever. The leaves have also been used to soothe swollen feet and to treat croup in children. Treatment of sore throats, rheumatism, colic, hoarseness and melancholy are other medical uses reported in European folk medicine (Hatfield, 2004). Cabbage characteristics
The carrot (Daucus carota) is a root vegetable that is often described as the perfect health food. It is crunchy, tasty and highly nutritious. Carrots are a particularly good source of beta-carotene, fibre, vitamin K1, potassium and antioxidants. Carrot characteristics
Celery phthalides cause smooth muscle in the blood vessels to dilate and lower blood pressure. As a result, the most active compounds in celery (A. graveolens) have shown hypolipidemic, antidiabetic and hypotensive properties. Celery characteristics
Chard is a powerhouse of nutrition and is extremely good for your health. Despite being the lowest in calories, this green is rich in nutrients including manganese, folate, copper, choline, magnesium, potassium, vitamins E, K, B2 and B6, fibre and antioxidants. Chard characteristics
This leafy green vegetable is rich in several nutrients, including vitamin K, vitamin A, folate and fibre. It's also been linked to many potential health benefits, including improved digestion, bone strength, liver function and weight loss. Endive characteristics
Fennel boasts nutrients such as fibre, potassium and vitamin C. A member of the carrot family, this slightly sweet vegetable can help support brain function. Fennel characteristics
Rich in antioxidants: Kale is high in antioxidants such as vitamin C, beta-carotene, quercetin and kaempferol. Antioxidants help neutralise free radicals, which can cause oxidative stress and contribute to ageing and various diseases.
Several studies have linked alliums to a lower risk of heart disease and stroke. While most of these studies have looked at onions or garlic, leeks contain several beneficial compounds that are thought to reduce inflammation and protect heart health. For example, kaempferol in leeks has anti-inflammatory properties. Leek characteristics
It is a good source of fibre, iron, folate and vitamin C. Lettuce is also a good source of several other health-promoting bioactive compounds. Lettuce characteristics
Pisum sativum L., also known as green peas, dry peas or field peas, is an important legume that is a good source of protein, vitamins, minerals and bioactive compounds that are beneficial to human health. Pea characteristics
As well as beta-carotene, pumpkin contains vitamin C, vitamin E, iron and folic acid - all of which boost your immune system. More pumpkin in your diet can help your immune cells work better to fight off germs and speed up healing when you get a wound. Pumpkin characteristics
Radishes are also high in vitamin C, which protects your cells from damage. Radishes have chemical compounds such as glucosinolate and isothiocyanate, which are thought to help control your blood sugar levels. Early studies have shown that they can give you energy and reduce the amount of glucose your gut absorbs. Radish characteristics
Sorrel is used to reduce sudden and persistent pain and swelling (inflammation) of the nasal passages and respiratory tract, to treat bacterial infections in combination with conventional medicines, and to increase urine flow (as a diuretic). Sorrel is also an ingredient in the herbal cancer treatment Essiac. Sorrel characteristics
Eating spinach can benefit eye health, reduce oxidative stress, help prevent cancer and lower blood pressure. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. Spinach characteristics
Ipomoea batatas (L.) Lam, also known as the sweet potato, is an extremely versatile and delicious vegetable with a high nutritional value. It is also a valuable medicinal plant with anti-cancer, anti-diabetic and anti-inflammatory properties. Sweet potato characteristics
The tomato (Solanum lycopersicum) is a common fruit that grows on a vine. It contains many nutrients, including an antioxidant called lycopene. The lycopene in tomatoes is thought to play a role in preventing cancer. Tomato characteristics
Turnip consumption has been associated with beneficial effects on human health due to its phytochemicals, which may control a variety of physiological functions, including antioxidant activity, enzyme regulation, and apoptosis and cell cycle control. Turnip characteristics
Benefits of watercress - May reduce the risk of cancer - May prevent recurrent infections - May lower cholesterol - May protect against exercise-induced stress. Watercress characteristics
