Vegetables and Health Benefits

Vegetables Are Essential In Your Diet.

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What we put into our stomach determines our health and provides us with a strong immune system.

Vegetables essential in your diet

People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases. USDA’s My Plate encourages making half your plate fruits and vegetables.

Vegetables are an important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid), and vitamins A, E, and C.

Options like broccoli, spinach, tomatoes, and garlic provide additional benefits, making them a superfood!

Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower the risk of heart disease.

Folate (folic acid) helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.

I would like to cover some of the vegetables that I feel are essential for you to incorporate into your daily diet for a healthy lifestyle. Through my research, I found countless vegetables and this may have to be a two-part series.


Known to provide high volumes of Vitamin A, they’re common when it comes to improving vision and eye issues. This vitamin along with tons of antioxidants helps uplift the appearance of the skin, providing protection against sun damage. Every bite helps remove plaque from your teeth and stimulates gums to produce more saliva helping to alkaline your system. The high content of carotenoids helps lower the risk of heart attacks and suppresses abnormal cells helping to treat and prevent cancer.



Cucumbers are a good source of B vitamins. Cucumber kills 96% of breast cancer cells in vitro and reduces the risk. Cucumber is rich in the compound “Cucurbitacin B“, which in this study was shown to kill up to 96% of human breast cancer cells in vitro. “Cucurbitacin B”, is a powerful anticancer compound and in the lab, studies have also been shown to potently suppress prostate, lung, and pancreatic cancer, as well as leukemia, neuroblastoma, and others. Cucumber juice contains a hormone that is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients.

Sweet Potatoes:

Sweet Potato

Sweet potatoes are a good source of magnesium, which is the relation an anti-stress mineral. The juice is rich in vitamin B6 which helps reduce the chemical homocysteine which contributes to the hardening of the arteries and blood vessels. A medium sweet potato provides you with the complete RDA of vitamin A and then some. They contain phytochemicals including quercetin and chlorogenic acid which have been shown to be effective in fighting cancer.

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Chlorogenic Acid






A diet plentiful in spinach, kale, collard greens, and broccoli, foods rich in lutein (a yellow carotene that is also concentrated in your retinas) offers incredible help in keeping your eyes healthy. Studies confirmed that macular degeneration was less for those who ate more lutein and other carotene-dense foods

Green Peas:

Green Peas

Just one cup of peas contains 44% of your vitamin K which helps to anchor calcium inside the bones. Its B vitamins help to prevent osteoporosis. Peas have such high-quality protein that protein powders are starting to use it. This avoids the side effects of soy or dairy products. Coumestrol, a phytonutrient has been shown to reduce the risk of stomach cancers. Peas support the energy-producing cells in the body while playing an important role in adrenal function with the pantothenic acid they supply.

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Pantothenic Acid



Tomatoes have been linked with reduced risk of some neurological diseases including Alzheimer’s. The gel that surrounds tomato seeds helps improve blood flow. The antioxidant lycopene has been found to lower the risk of cardiovascular disease and free radical damage. Other nutrients in tomatoes help prevent excessive clumping of platelets, reducing the risk of blood clots, while the overall collection of antioxidants has been shown to benefit bone health, decrease depression, and help protect the body from cancerous changes.




Zucchini is known to reduce weight while holding the nutrient value of your diet. It also helps to promote eye health and prevent all the diseases that occur from vitamin C deficiency. Zucchini helps to cure asthma and has a content of vitamin C, carbohydrates, protein, and fiber while containing worthy quantities of potassium, folate, and vitamin A.



Detoxifies the digestive tract by providing potassium and dietary fiber. High in glutathione, an amino acid with potent antioxidants. Folic acid to increase orgasms. Antioxidant flavonoids to combat inflammation-related illness. Loaded with B vitamins to support cardiovascular health. Its aspartic acid neutralizes ammonia within the body, which causes exhaustion and sexual lassitude. Anti-diabetic qualities. Reduces hangovers. Balances electrolytes. It helps breastfeeding mothers produce milk.


Aspartic Acid




Onions are good for reducing cholesterol and preventing blood clots, as well as helping treat bronchitis, asthma, rheumatism, and gout, and for lowering blood sugar because of their powerful diuretic and antibacterial powers.

Brussels Sprouts:

Brussels Sprouts

Brussels sprouts are especially high in vitamin K which promotes bone health, prevents calcification of tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function. The high fiber content of Brussels sprouts lowers cholesterol by binding with bile acids produced by the liver. Studies have shown improved stability of DNA inside our white blood cells after daily consumption. Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers.



Cauliflower is an excellent source of folate, a B vitamin needed for cell growth and replication. For this reason, pregnant women and women trying to conceive can benefit from eating cauliflower. The vegetable aids the development of the unborn child. The anti-inflammatory support provided by cauliflower (including its vitamin K and omega-3 content) makes it capable of providing cardiovascular benefits and may also help prevent and even possibly reverse blood vessel damage.



Celery leaves are high in vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6, and C with rich supplies of potassium, folate, calcium, magnesium, iron, phosphorus, sodium, and plenty of essential amino acids. Its compounding kills 86% of lung cancer cells in vitro as it is rich in the flavonoid apigenin. Celery helps relieve joint pains, lung infections, asthma, or acne. An active compound called phthalides in celery has been proven to boost circulatory health. Celery contains the chemical 3-n-butylphthalide that reduces high blood pressure by eating 1 cup of raw, whole celery a day.

Green Beans:

Green Beans

Green beans are good sources of vitamins A, C, and K. The dietary fibers present in the beans are helpful in controlling blood sugar levels and beneficial for diabetes and hypoglycemia sufferers. They are also capable of lowering high blood pressure. The anti-inflammatory properties of green beans are useful for asthma and arthritic patients. Vitamin C, in conjunction with carotenoids, helps to support the immune system and prevent cellular damage caused by free radicals.


Egg Plant

Eggplant is an excellent source of dietary fiber and a good source of vitamins B1, B6, and potassium. It has been used as a cholesterol-lowering agent and helps protect the lipids or fats of our brain cell membranes. Nasunin, an anthocyanin from eggplant peels, is a potent antioxidant and free radical scavenger as well as an angiogenesis-related disease such as cancer, diabetic blindness, rheumatoid arthritis, and psoriasis.



Cabbage contains some cancer-fighting properties, including lupeol, sinigrin, and sulforaphane, which may trigger enzyme defenses and inhibit tumor growth. Due to its high amount of vitamin C, cabbage helps strengthen the immune system and fight against free radicals. Red cabbage contains vitamin K and anthocyanin, an antioxidant to help reduce plaque on the brain, thus helping prevent Alzheimer’s disease.

Red Bell Peppers:

Red Bell Peppers

Red peppers contain 3 times as much vitamin C and 20 times more beta-carotene than the other types. Also, helps fight free radical damage to your cells, making them a major health helper against cancer and heart disease. They also greatly boost the immune system.



Turnips are a very rich source of calcium, phosphorus, folic acid, and magnesium, essential for all-round development. Its greens contain high levels of antioxidants and phytochemicals which reduce the risk of cancer. The presence of glucosinolates prevents as well as reduces the effect of cancer. Regular consumption of turnip inhibits joint damage, the risk of osteoporosis, and the incidence of rheumatoid arthritis. It is also an excellent source of calcium, a mineral that supports the body’s production of connective tissues.



Folate is present in leeks throughout the plant (including the full leaf portion). This distribution of folate throughout the plant makes leeks cardioprotective food from top to bottom. Leeks also provide a generous amount of vitamin K. Vitamin K benefits every tissue in your body, helping to regulate blood flow. The chemical compounds, help prevent and fight cancer by blocking the hormones and chemicals in the body that can cause cancer. Leeks are a good source of vitamins A, B6, and C, calcium, magnesium, potassium, and fiber.



Rutabaga or Swedes have phytochemicals that eliminate carcinogens through the body as well as assist the liver process of harmful toxins. Glucosinolate may prevent the development of cancerous tumors and may also be helpful in the stomach process of bacteria like helicobacter pylori and give rise to the creation of bile. A serving of rutabaga offers over 50% of the RDA of vitamin C reducing wheezing in asthma patients. Rutabagas are a wealth of important minerals, including zinc, calcium, magnesium, manganese, and phosphorous, all of which play key roles in the creation and maintenance of bone tissue.

Chinese Broccoli:

Chinese Broccoli

Also known as Gai Lan, it’s loaded with vitamin K, known for helping bone issues relieving things like osteoporosis repairing tooth decay, and preventing cancer. High in vitamin C, helps cardiovascular health, increasing blood flow and lowering the risk for strokes. Vitamin A helps improve eye health and leaky gut helping to repair skin cells.

Vegetables for fighting cancer:

Cancer Fighting

Nutritional needs are crucial in dealing with cancer, and these are beneficial foods: Seaweeds (immune-boosting and anti-cancer), onions, garlic Microalgae like spirulina, chlorella, and blue-green algae, reishi, and shitake mushrooms (one per day), cruciferous vegetables like cabbage, kale, and broccoli.

Jicama (Yambean):

Jicama Yam

1 cup of Jicama provides 44% of RDA of vitamin C which promotes eye health and can improve the quality of your skin while boosting your immune system. The Inulin in jicama is a “Prebiotic” food source for the guts and good bacteria that maintain both a healthy colon and balanced immunity. Jicama is more beneficial than yogurt for certain strains of bacteria. As a rich source of potassium, it is able to manage blood pressure, since it is a vasodilator and reduces the tension on blood vessels and arteries. Its antioxidants help to protect against cancer, inflammation, and infections.

The Jalapeno Pepper:

Jalapeno Pepper

One jalapeno more than a day’s worth of vitamin C which is essential to healthy tissue repair helps with immunity and fights the effects of aging. Jalapenos also provide iron, magnesium, phosphorus, zinc, copper, and manganese. Capsaicin in the pepper aids in weight loss and gives your metabolism a boost. Its anti-bacterial properties help to naturally clear aching congested sinuses. Chemicals in the pepper work against the pain-carrying substance P which is abundant in arthritis pain and in headaches.



Spirulina is often deemed the most nutritionally complete of all food supplements, containing a rich supply of many important nutrients, including protein, iron, complex carbohydrates, and vitamins A, K, and B complex. Spirulina is the highest source of vitamin B-12, essential for healthy nerves and tissue. Reduces allergic reactions from radiation sickness and is rich in GLA, a compound found in breast milk that helps develop healthier babies. Spirulina also increases stamina and immunity levels in athletes, and its high protein content helps build muscle mass. It is the richest beta carotene food, with a full spectrum of 10 mixed carotenoids.

Holy Basil:

Ho;y Basil

Holy Basil (not the same as the common seasoning) is a counterpart to those commonly prescribed drugs for arthritic pain and inflammation associated with fibromyalgia. Holy basil inhibits the production of the COX-2 enzyme primarily responsible for inflammation pain. It does so without any side effects. It’s been used in India for ages, plus it’s great for depression and energy levels.



Spinach is extremely high in vitamins A and K help your eyesight. Researchers have also found out that the chance of a woman breaking her hip could be cut by almost 1/3 with a mere 1 cup of spinach per day.

I am sure most expected to find more on spinach, and you are right there are a lot more benefits that I have not listed.

The importance of listing all these vegetables is a way of preventing disease and if you are suffering from some sort of illness, I just hope you will be able to find some relief by adding these vegetables to your diet.

Thank you for visiting,


Comments are welcome.

8 thoughts on “Vegetables and Health Benefits”

  1. Thank you for this great article about the health benefits of vegetables. Vegetables are so important and some people don’t know the full benefits of them so they don’t eat enough of them. I always have vegetables everyday and usually I have steamed broccoli. It’s good to have a variety of vegetables though. Just be careful because some vegetables are higher in oxalates.

  2. Hello
    I never knew that Jicama was such a good source of Vitamin C. I also see it is prebiotic, which makes it even more appealing. I will have to look into ways to incorporate more of it into my family’s diet. What are your thoughts on fermented vegetables?. I am interested in their probiotic properties.

  3. Wow!  That is a lot of healthy vegetables!  I noticed you included tomatoes and those are technically fruits, even if we eat them more like vegetables.  I didn’t realize jalapenos had such a high amount of Vitamin C though.  That’s crazy!  But I don’t think I could eat one raw.  I can barely eat them on pizza and those are cooked!  I do know cooking diminishes the effectiveness of nutrients from things like vegetables.  Hmmm.  That might be a hard choice with jalapenos.  Thanks for the information!

    • Hi Selenity Jade,

      Thank you for your comments. You are quite right tomatoes are considered, but I found this about them: 

      “Tomatoes are fruits that are considered vegetables by nutritionists”. I guess it is like the difference between the differences in pronunciation between the English and North American 🙂

      Recently I was watching a documentary on vegetables being cooked vs un-cooked. There are certain vegetables that will produce more potential nutrition when being cooked or steamed, such as carrots.

      Best wishes,


  4. Thank you for this well researched article. I have long been a proponent of eating vegetables.
    When my son was little, I had to tell him to eat his meat if he wanted more vegetables! I should have just let him eat vegetables. Our bodies know what we need.
    We have such a wealth of options available to us for eating healthier. I have found a cauliflower crust pizza that gives me more vitamins and satisfies my craving for pizza. (I can’t eat gluten.)
    Keep up the good work!

    • Hi Barbara,
      Thank you for your comments. I did write an article on Celiac disease where people suffering from this disease can not eat gluten-free products. Just in case you may be interested in it:
      I am glad to hear you have found cauliflower crust pizza a good alternative. Unless we take vitamins or supplements the best way to
      protect our immune systems is through a good diet and most vegetable rate right up there.

      All the best,


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