Lessons 4372-4376
15-03-2022-BSP PRESS NOTE-MANYAWAR SHRI KANSHI RAM JI JAYANTI
15-03-2022-BSP PRESS NOTE-MANYAWAR SHRI KANSHI RAM JI JAYANTI. Maha Mayawati ji is following the path shown by Lord Buddha, Ashoka the Great, Babasaheb Dr BR Ambedkar, Manyavar Kanshi Ram Jiโs message to make All Aboriginal Awakened Societies to to grow Vegetables ๐ฅฆ ๐ฅ ๐ฅ plants ๐ชด ๐ฑ in pots and fruits ๐ ๐ ๐ growing trees ๐ฒ ๐ณ all over the world ๐บ ๐ ๐ to overcome hunger the worst kind of illness and to be free birds ๐ฆ ๐ฆข ๐ฆ
Top 8 Easy To Grow Vegetables For Beginners|SEED TO HARVEST
Top 8 Easy To Grow Vegetables For Beginners|SEED TO HARVEST
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https://www.healthywa.wa.gov.au/Healthy-living/Recipes/AZ-of-vegetables
A-Z of vegetables
Pumpkin, capsicums and tomatoes
Asparagus
Avocado
BBQ vegies
Bean
Beetroot
Beetroot and potato salad
Bok choy, pak choy or Chinese chard
Broccoli
Brussels sprouts
Butternut pumpkin in orange
Cabbage
Capsicum
Carrot
Carrot and parsnip muffins
Cauliflower
Cauliflower and broccoli gratin
Celeriac
Celery
Chickpea and couscous salad
Chinese broccoli or gai lan
Chinese cabbage or wong bok
Citrus coleslaw
Corn or sweet corn
Crunchy Waldorf salad
Cucumber
Eggplant, aubergine or brinjal
Eggplant dip
Fennel
Greek salad
Guacamole
Honeyed greens
Italian pasta salad
Lettuce
Mexican corn and tomato salad
Mushroom
Mustard and honey corn on the cob
Onion
Parsnip
Peas
Potato
Potato caesar salad
Pumpkin
Radish
Ratatouille
Salsa
Sesame brussels sprouts
Spinach
Squash
Swede
Sweet potato or kumera
Tabbouleh
Thai noodle salad
Tomato
Tomato and garlic bruschetta
Turnip
Vegetable stock
Vegie curry
Vegie lentil soup
Walnut lentil salad
Warm roasted vegetable salad
Zucchini or courgette
A-Z of vegetables
Pumpkin, capsicums and tomatoes
Asparagus
Avocado
BBQ vegies
Bean
Beetroot
Beetroot and potato salad
Bok choy, pak choy or Chinese chard
Broccoli
Brussels sprouts
Butternut pumpkin in orange
Cabbage
Capsicum
Carrot
Carrot and parsnip muffins
Cauliflower
Cauliflower and broccoli gratin
Celeriac
Celery
Chickpea and couscous salad
Chinese broccoli or gai lan
Chinese cabbage or wong bok
Citrus coleslaw
Corn or sweet corn
Crunchy Waldorf salad
Cucumber
Eggplant, aubergine or brinjal
Eggplant dip
Fennel
Greek salad
Guacamole
Honeyed greens
Italian pasta salad
Lettuce
Mexican corn and tomato salad
Mushroom
Mustard and honey corn on the cob
Onion
Parsnip
Peas
Potato
Potato caesar salad
Pumpkin
Radish
Ratatouille
Salsa
Sesame brussels sprouts
Spinach
Squash
Swede
Sweet potato or kumera
Tabbouleh
Thai noodle salad
Tomato
Tomato and garlic bruschetta
Turnip
Vegetable stock
Vegie curry
Vegie lentil soup
Walnut lentil salad
Warm roasted vegetable salad
Zucchini or courgette
List of Vegetables from A to Z - Gardening Channel
List of Vegetables from A to Z - Gardening Channel
Get the most comprehensive list of vegetables, sorted alphabetically from A to Z. If youre looking for the best list, youll find it here at the Gardening Channel.
Alphabetical list of Fruits, Fruit list, Fruits in order, All types of fruits, List of Fruits
Alphabetical list of Fruits, Fruit list, Fruits in order, All types of fruits, List of Fruits
Find all fruits | List of fruits with their pictures
All Fruits A-Z
“Fruit is definitely on the maintenance diet. It’s on the lifestyle diet.”
Alphabetical list of Fruits
There are around 2000 types of fruits around the world, of which the western world uses only 10% of those.
A
Apple, Apricot, Avocado, Abiu, Acai, Acerola, Ackee, Arhat, American Mayapple, African Cherry Orange, Amazon grape, Araza, Alligator apple, Ambarella, African Cucumber, African Medlar, African Moringa, Agave Plant, Aizen Fruit, American Black Elderberry, American Chestnut, American Hazelnut Shrub, American Red Raspberry, Aprium, Atemoya, Atherton Raspberry
B
Banana, Berry, Bayberry, Blueberry, Blackberry, Boysenberry, Bearberry, Bilberry, Barberry, Buffaloberry, Black cherry, Beach plum, Black raspberry, Black apple, Blue tongue, Bolwarra, Burdekin plum, Bramble, Broadleaf Bramble, Black mulberry, Blood orange, Babaco, Bael, Barbadine, Barbados cherry, Betel nut, Bilimbi, Bitter gourd, Black sapote, Bottle gourd, Brazil nut, Breadfruit, Burmese grape, Blackcurrant, Bignay, Beechnut, Bacuri Fruit, Balsam Apple, Batuan Fruit, Blood Lime, Brazilian Guava, Brush cherry
C
Cantaloupe, Chokeberry, Cranberry, Cloudberry, Crowberry, Conkerberry, Calabash, Calamansi, Calamondins, Canistel, Cape Gooseberry, Capuli Cherry, Carob Fruit, Cashew Apple, Cedar Bay Cherry, Cempedak, Ceylon Gooseberry, Charichuelo Fruit, Chayote Fruit, Cherimoya Fruit, cherry Fruit, Chokecherry, Citrofortunella, Clementines, Cluster Fig, Coco Plum, Common Apple Berry, Cornelian Cherry, Cucumber, Cupuacu
D
Damson, Date plum, Davidson’s plum, Dead Man’s Fingers, Dekopon, Desert fig, Desert lime, Dodder laurel, Double Coconut, Dragon Fruit, Duku fruit, Durian
E
Eastern Hawthorn, Elephant apple, Emu Apple, Emu berry
F
Fairchild tangerine, False mastic, Feijoa, Fibrous Satinash, Finger Lime, Florida strangler fig, Forest strawberries
G
Gac Fruit, Galia melon, Gambooge, Genip, Giant Granadilla, Golden apple, Goumi Fruit, Governor๏ฟฝs Plum, Granadilla, Grapefruit, Grapes, Grapple, Greengage, Ground Plum, Grumichama, Guanabana, Guarana, Guavaberry
H
Hackberry, Hardy-kiwi, Hawthorn, Honeydew, Honeysuckle, Horned melon, Huckleberry, Huito
I
Ice Cream Bean, Ilama, Illawarra Plum, Imbe fruit, Indian almond, Indian Fig, Indian Gooseberry, Indian jujube, Indian Prune
J
Jabotacaba, Jackfruit, Jambul fruit, Japanese Persimmon, Jatoba fruit, Jelly Palm, Jocote, Jostaberry, Jujube, Junglesop, Juniper berry
K
Kabosu Fruit, Kaffir lime, Kahikatea, Kakadu plum, Kapok, Karkalla, Karonda, Kei apple, Kepel, Keule, Kiwi, Korlan, Kumquat, Kundong, Kutjera, Kwai Muk
L
Lablab, Lady apple, Lakoocha, Langsat, Lapsi, Lardizabala, Lemato, Lemon aspen, Lemons, Leucaena, Lillypilly, Limeberry, Limequat, Lingonberry, Loganberry, Loquat, Lucuma, Lychee
M
Macadamia, Madrono, Malay Apple, Mamey Sapote, Mammee Apple, Mamoncillo, Mandarin, Mangaba, Mangosteen, Manila Tamarind, Manoao, Ma-praang, Maqui, Marang, Marionberry, Marula, Mayan Nut, Mayapple, Maypop, Melinjo, MelonPear, Midyim, Miracle fruit, Mock Strawberry, Monstera Delicisiosa, Mora de Castilla, Morinda, Mountain pepper, Mountain Soursop, Muscadine
N
Naartjie, Nageia, Nance, Naranjilla, Nectacotum, Nectarines, Neem, Nere, Nonda plum, Nungu, Nutmeg
O
Oil Palm, Olallieberry, Olive, Orangelo, Oranges, Oregon grape, Oroblanco, Ortanique, Otaheite gooseberry
P
Papaya, Passion Fruit, Peach, Peach palm, Peanut, Pears, Pecan, Pequi, Persian lime, Persimmon, Peumo, Phalsa, Physalis Fruit, Pigeon pea, Pigeon plum, Pigface, Pili Nut, Pine apple, Pineberry, Pink-flowered Native Raspberry, Plum, Plumcot, Pluot, Pomato, Pomegranate, Pulasan, Pummelo
R
Rambutan, Rangpur, Red Mombin, Riberry, Rollinia, Rose Apple
S
Safou, Salak, Santol, Sapodilla, Soncoya, Star Apple, Star Fruit, Strawberry guava, Sugar Apple, Sweet Orange, Sweet Pepper
T
Tamarind, Tangelo, Tangor, Tayberry, Tomato
U
Ugli
V
Vanilla, Velvet apple
W
Walnut, Watermelon, Wax jambu, White sapote
Y
Youngberry, Yuzu
A Complete List of Vegetables from A to Z - Whateatly
A Complete List of Vegetables from A to Z - Whateatly
This list of vegetables contains vegetables that exist all over the world. The list is open to contribution as well.
This list of vegetables contains vegetables that exist all over the world. The list is open to contribution as well.
This list of vegetables includes those that people have access to and those that are not easily available throughout the world.
In other words, this list has all of the vegetables that exist around the world.
If you donโt find any vegetable here on this list that you believe exists out there, please let us know using the commentsโ section.
These are all the vegetables that we could find for you.
Some of them are easily available in markets while others are not easily found.
LIST OF VEGETABLES FROM A TO Z:
Following are the vegetables ordered based on alphabets:
A:
Vegetables that start with A are:
Acorn Squash
Ahipa
Amaranth
American Groundnut
Aonori
Arame
Arracacha
Arrowroot
Artichoke
Arugula
Asparagus
Adzuki Bean
B:
Vegetables that start with B are:
Bamboo Shoots
Banana Squash
Beetroot
Belgian Endive
Bell Peppers
Black Eyed Pea
Black Radish
Black Salsify
Bok Choy
Broadleaf Arrowhead
Broccoflower
Broccoli
Broccolini
Brussel Sprouts
Burdock Roots
Buttercup Squash
Butternut Squash
C:
Vegetables that start with C are:
Cabbage
Cactus
Camas
Canna
Caper
Cardoon
Carrot
Cassava
Catsear
Cauliflower
Celeriac
Celery
Celtuce
Chaya
Chayote Squash
Cherry Tomato
Chick Pea
Chickweed
Chicory
Chives
Chrysanthemum
Collard Greens
Common Beans
Crookneck Squash
Common Purslane
Courgette Flowers
Cress
Cucumbers
D:
Vegetables that start with D are:
Dabberlocks
Daikon
Dandelion
Delicata Squash
Daylily
Dill
Dolichos
Drumstick
Dulse
E:
Vegetables that start with E are:
Earthnut Pea
Eggplant
Elephant Foot Yam
Elephant Garlic
Endive
Ensete
F:
Vegetables that start with F are:
Fat Hen
Fava bean
Fennel
Fiddlehead Green
Florence Fennel
Fluted Pumpkin
G:
Vegetables that start with G are:
Galangal
Garbanzo
Garden Rocket
Garlic
Garlic Chives
Ginger
Golden Samphire
Good King Henry
Greater Plantain
Green Beans
Green Soybeans
Guar
H:
Vegetables that start with H are:
Hamburg Parsley
Hijiki
Horse Gram
Horseradish
I:
Vegetables that start with I are:
Indian Pea
J:
Vegetables that start with J are:
None
K:
Vegetables that start with K are:
Kale
Kohlrabi
Komatsuna
Kombu
Kurrat
L:
Vegetables that start with L are:
Lagos Bologi
Land Cress
Laver
Leek
Lemongrass
Lentil
Lettuce
Lima Bean
Lotus Root
M:
Vegetables that start with M are:
Malabar Spinach
Mangetout
Manoa
Mashua
Mulukhiyah
Mizuna
Morel Mushrooms
Moth Bean
Mozuku
Mung Bean
Mushrooms
Mustard Greens
N:
Vegetables that start with N are:
Napa Cabbage
New Zealand Spinach
Nopal
Nori
O:
Vegetables that start with O are:
Ogonori
Okra
Onion
Orache
P:
Vegetables that start with P are:
Pak Choy
Paracress
Parsnip
Peas
Pearl Onion
Pigeon Pea
Pignut
Potato
Prussian Asparagus
Prairie Turnip
Pumpkin
Q:
Vegetables that start with Q are:
None
R:
Vegetables that start with R are:
Radicchio
Radish
Ramp
Rapini
Red Leaf Lettuce
Ricebean
Runner Bean
Rutabaga
S:
Vegetables that start with S are:
Salad Savoy
Salsify
Samphire
Scorzonera
Sculpit
Sea Beet
Sea Grape
Sea Kale
Sea Lettuce
Shallot
Sierra Leone Bologi
Skirret
Snap Pea
Snow Pea
Soko
Sorrel
Sour Cabbage
Soybean
Spinach
Spring Onion
Scallion
Squash Blossoms
Summer Squash
Swede
Sweet Potato
T:
Vegetables that start with T are:
Taro
Tarwi
Tatsoi
Tepary Bean
Tigernut
Tomatillo
Tomato
Tree Onion
Turmeric
Turnip
U:
Vegetables that start with U are:
Urad Bean
Ulluco
V:
Vegetables that start with V are:
None
W:
Vegetables that start with W are:
Wasabi
Water Chestnut
Water Caltrop
Water Spinach
Watercress
Welsh Onion
Wheatgrass
Wild Leek
Winged Bean
Winter Squash
X:
Vegetables that start with X are:
None
Y:
Vegetables that start with Y are:
Yam
Yao Choy
Yardlong Bean
Yarrow
Yuca Root
Yukon Gold Potatoes
Z:
Vegetables that start with Z are:
Zucchini
As mentioned earlier, this list of vegetables is open to contribution.
Feel free to add any vegetable we missed on this list.
โก Fascinating Vegetable Family List. 116 Vegetables & Uses
โก Fascinating Vegetable Family List. 116 Vegetables & Uses
List of vegetables and vegetable family names. Culinary uses, nutritional info and vegetable key facts. Pulses or legumes? Vegetable plant FAQs.
Vegetable Common Names & Vegetable Family Names ๐ฅ๐ฅ
Swedish botanist Charles Linnaeus devised a system to classify vegetable family names in the 1770s. He used Latin names to describe groups of vegetables with similar traits. Two of the most important vegetable classifications are genus and family. You can sort and filter any vegetable in our table. ADDucationโs list of vegetable family names includes fruits which many people believe to be vegetables. For example avocados, eggplants/aubergines, tomatoes, all peppers, gourds and zucchini.
Vegetable family list compiled by Joe Connor and last updated 19 Jun 2021.
Important: ADDucationโs list of vegetables is published for information only. ADDucation Tips: Click column headings with arrows to sort vegetable family names. Reload page for original sort order. Resize your browser to full screen and/or zoom out to display as many columns as possible. Click the โ icon to reveal any hidden columns. Start typing in the Filter table box to find anything inside the table of vegetable family names.
A-Z List of Vegetable Common Names Genus
Alfalfa / Lucerne Medicago.
Amaranth Amaranthus.
Artichoke Cynara.
Arugula Eruca.
Asparagus Asparagus.
Aubergine (UK)
Eggplant (US/AUS/NZ)
Brinjal (S Asia, S. Africa) Solanum
Avocado / Palta / Alligator pear Persea..
Bamboo shoots / Bamboo sprouts / Moso bamboo Phyllostachys.
Bean / Wild bean Fabaceae.
Beet / Beetroot Beta.
Bell pepper / Sweet pepper / Capsicum Capsicum.
Bok choy / Bok choi Brassica.
Broccoli Brassica.
Brussels sprout Brassica.
Buckwheat Fagopyrum.
Burdock / Greater Burdock / Niรบbร ng (็่ก)
Arctium.
Buttercup Squash Cucurbita.
Cabbage Brassica.
Cacao/Cocoa Theobroma.
Canola oil Brassica.
Cantaloupe / Muskmelon Cucumis.
Caraway seeds / Meridian fennel / Persian cumin Carum.
Carob / Locust bean / St. Johnโs bread Ceratonia.
Carrot ๐ฅ Daucus.
Cauliflower Brassica.
Cayenne pepper Capsicum.
Celery Apium.
Chamomile Matricaria.
Chard / White beet / Silverbeet / Strawberry spinach Beta.
Chayote / Choko / Christophene Sechium.
Chickpea / Chick pea / Garbanzo beans
Cicer.
Chicory Cichorium.
Chili pepper Capsicum.
Chinese cabbage / Napa cabbage
Brassica.
Chives Allium.
Collard greens Brassica.
Coriander (UK) / Cilantro (US)/ Chinese parsley Coriandrum.
Corn / Sweet corn Zea.
Cucumber ๐ฅ Cucumis.
Cucurbita / Field pumpkin
Cucurbita.
Cumin Cuminum.
Daikon radish Raphanus.
Dandelion Taraxacum.
Dill Anethum.
Eggplant (US/AUS/NZ) Aubergine (UK) ๐
Brinjal (S Asia, S. Africa) Solanum.
Endive Cichorium.
Fennel Foeniculum.
Garden sorrel / Spinach Dock
Rumex.
Garlic Allium.
Goji berry / Wolfberry
Lycium.
Goldenberry / Cape gooseberry
Physalis.
Green beans / Common bean
Phaseolus.
Guajillo chili pepper
Capsicum.
Habanero chili pepper
Capsicum.
Honeydew melon / Honeymelon
Cucumis.
Horseradish Armoracia.
Frigitello / Sweet Italian pepper / Golden Greek pepper / Tuscan pepper
Capsicum.
Jalapeรฑo chili pepper Capsicum.
Jerusalem artichoke / Sunroot / Earth apple / Topinambour
Helianthus.
Jicama / Mexican yam bean / Mexican turnip / Yacon
Pachyrhizus.
Kale / Borecole
Brassica.
Kohlrabi Brassica.
Lambโs-Quarters / Melde / Goosefoot / Fat-Hen
Chenopodium.
Leek
Allium.
Lentil / Egyptian lentil / Red lentil / Le Puy lentils
Fabaceae.
Lettuce / Butterhead / Chinese lettuce
Lactuca.
Lima Beans / Butter beans (UK) / Sieva beans
Phaseolus.
Luffa Luffa.
Maca / Maka
Lepidium.
Maize Zea.
Melon / Water Melon
Cucumis.
Mustard greens Brassica.
Napa cabbage / Chinese cabbage / Pe-Tsai / Won Bok
Brassica.
Okra / Okro / Ochro / Ladiesโ fingers
Abelmoschus.
Onion Allium.
Pak choi / Pak choy
Brassica.
Parsley Petroselinum.
Parsnip Pastinaca.
Pasilla chili pepper / Chile negro Capsicum.
Pea / Field pea / Snap pea / Snow pea / Split pea
Vicia.
Peanut / Groundnut / Earthnuts
Arachis.
Peruvian groundcherry / Physalis
Physalis.
Pepino melon
Solanum.
Pimiento / Pimiento / Cherry chili pepper Capsicum.
Potato ๐ฅ Solanum.
Pumpkin
Cucurbita.
Quinoa Chenopodium.
Radish Raphanus.
Rapeseed (oil) Brassica.
Rapini / Broccoli Rabe
Brassica.
Rhubarb Rheum.
Rocket (UK)/ Rucoli / Rugala / Arugula (US)
Eruca.
Romaine / Cos lettuce
Lactuca.
Rutabaga / Swede / Yellow turnip / Neep
Brassica.
Safflower Carthamus.
Salsify Tragopogon.
Shallot Allium.
Soybean / Soya bean
Glycine.
Spinach / Persian green
Spinacia.
Squash Cucurbita.
Sugar beet Beta.
Sunflower Helianthus.
Sweet potato Ipomoea.
Tamarillo / Tree tomato Solanum.
Tomatillo / Mexican husk tomato
Physalis.
Tomato ๐
Solanum.
Turnip Brassica.
Virginia pepperweed / Pepperwort
Lepidium.
Wasabi / Japanese horseradish
Wasabia.
Watercress Rorippa.
Watermelon Citrullus.
Wax gourd / Winter melon / Pai Gua Benincasa.
Wheatgrass / Wild triga
Agropyron.
Wild Carrot / Birdโs nest / Bishopโs lace Daucus.
Zucchini / Courgette / Marrow
Cucurbita.
Fruit Family List | Edible Nuts and Seeds
56 Different Types of Vegetables (and Their Nutrition Profiles)
56 Different Types of Vegetables (and Their Nutrition Profiles)
Vegetables are healthy and nutritious foods. This article provides a list of 56 types of vegetables and their nutrition profiles. If youre looking for a
56 Different Types of Vegetables (and Their Nutrition Profiles)
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Last Updated on March 13, 2022 by Michael Joseph
Picture Showing Eight Different Types of Vegetables.Vegetables are healthy and nutritious foods.
This article provides a list of 56 types of vegetables and their nutrition profiles.
If youโre looking for a specific vegetable, you can use the menu below.
On the other hand, just keep reading for an A to Z list of popular (and lesser-known) vegetables.
For each vegetable, you can see the nutrition profile per 100g unless otherwise stated.
This includes the carbohydrate, fat, and protein content, and the most significant vitamins and minerals.
Types of Vegetables
Artichoke Arugula Asparagus Bell Peppers
Beet Greens Beets Bok Choy Broccoli
Broccoli Rabe Brussels Sprouts Butternut Squash Cabbage (Green)
Cabbage Carrots Cauliflower Celery
Chives Collard Greens Crookneck Squash Daikon Radish
Dandelion Greens Eggplant Endive Garlic
Green Onion Jicama Kale Kimchi
Kohlrabi Leeks Lettuce Mushrooms
Mustard Greens Okra Onions (Red) Onions (Yellow)
Parsnips Potatoes Pumpkin Purple Sweet Potato
Radicchio Radish Swede (Rutabaga) Sauerkraut
Seaweed Shallots Spaghetti Squash Spinach
Sweet Potatoes Swiss Chard Tomatillo Tomatoes
Turnips Watercress Water Chestnut Zucchini
1. Artichoke
Artichoke (or artichoke heart) is a kind of thistle.
Interestingly, this vegetable is actually the flower buds of the plant before they bloom.
Nutritionally, artichokes offer a decent mix of vitamins and minerals per 100g (1);
Calories: 47 kcal
Carbohydrate: 10.5 g
Fiber: 5.4 g
Sugar: 1.0 g
Fat: 0.2 g
Protein: 3.3 g
Vitamin C: 20% RDA
Vitamin K1: 18% RDA
Folate: 17% RDA
Magnesium: 15% RDA
Manganese: 13% RDA
Key Point: Artichokes are a good source of fiber and they are reasonably high in vitamin C.
2. Arugula
Picture of Green Arugula Leaves in a Pile.
Arugula leaves are otherwise known as โrocketโ, and they are particularly popular in the Mediterranean and Middle-East.
In fact, arugula is one of the tastiest foods on this vegetable list, and it adds a complex flavor to any dish.
These leaves are relatively nutrient-dense too, and their nutritional profile looks like the following (2);
Calories: 25 kcal
Carbohydrate: 3.7 g
Fiber: 1.6 g
Sugar: 2.1 g
Fat: 0.7 g
Protein: 2.6 g
Vitamin K1: 136% RDA
Vitamin A: 47% RDA
Vitamin C: 25% RDA
Folate: 24% RDA
Calcium: 16% RDA
Key Point: Arugula leaves supply a decent source of vitamin A and K1, and they are very low in calories and carbohydrate.
3. Asparagus
A Woman’s Hand Holding a Bunch of Asparagus Stalks.
Out of all the different vegetables in the world, asparagus has a good argument for being the tastiest.
After all, itโs often the one which steakhouses serve alongside the main attraction.
As well as being one of the tastiest vegetables, it provides a good source of nutrition too (3);
Calories: 20 kcal
Carbohydrate: 4.0 g
Fiber: 2.1 g
Sugar: 1.9 g
Fat: 0.1 g
Protein: 2.2 g
Vitamin K1: 52% RDA
Vitamin A: 15% RDA
Folate: 13% RDA
Iron: 12% RDA
Vitamin B1: 10% RDA
Key Point: Asparagus is a nutritious (and very delicious) vegetable.
4. Bell Peppers
Bell peppers come in all shapes and sizes, but they all grow from the same plant.
The difference between green, yellow, orange and red varieties is merely the state of ripeness. Red bell peppers are the ripest and sweetest, while green peppers are the freshest and slightly bitter.
Technically bell peppers are a fruit, but since most people use them as a vegetable, they make this list.
Nutritionally, each color pepper has a very slight difference, but they are fairly similar.
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Here is the nutrition profile for a large yellow bell pepper (4);
Calories: 27 kcal
Carbohydrate: 6.3 g
Fiber: 0.9 g
Sugar: ~ g
Fat: 0.2 g
Protein: 1.0 g
Vitamin C: 306% RDA
Vitamin B6: 8% RDA
Folate: 6% RDA
Potassium: 6% RDA
Manganese: 6% RDA
See this article on the nutritional benefits of bell peppers for more a full guide.
Key Point: Bell peppers provide a significant amount of vitamin C.
5. Beet Greens
Fresh Green and Purple Beet Green Leaf.
The leaves of the beetroot plant are incredibly nutritious, so donโt throw them away!
Out of all plant foods, beet greens are one of the most impressive for nutrient density (5);
Calories: 22 kcal
Carbohydrate: 4.3 g
Fiber: 3.7 g
Sugar: 0.5 g
Fat: 0.1 g
Protein: 2.2 g
Vitamin K1: 500% RDA
Vitamin A: 127% RDA
Vitamin C: 50% RDA
Potassium: 22% RDA
Manganese: 20% RDA
See this guide to leafy greens for an in-depth look at the nutritional benefits of leafy vegetables.
Key Point: Beet greens provide very large amounts of vitamins A, C and K1. Additionally, their carbohydrate content is almost all fiber.
6. Beets / Beetroot
Depending on where you are from, beets (or beetroot) goes by different names.
Beets are a root vegetable, and they are quite adaptable too. For instance, they can be boiled, fried, roasted, mashed, or you can even buy pickled beets.
Consuming beets leads to a large intake of nitrate, which has many purported health benefits. Most notably, nitrate helps to lower blood pressure (6).
This vegetable also has a reasonably decent mix of micronutrients (7);
See here for a full guide to beets.
Calories: 43 kcal
Carbohydrate: 9.6 g
Fiber: 2.8 g
Sugar: 6.8 g
Fat: 0.2 g
Protein: 1.6 g
Folate: 27% RDA
Manganese: 16% RDA
Potassium: 9% RDA
Vitamin C: 8% RDA
Magnesium: 6% RDA
Key Point: The biggest benefit of beets is likely their high nitrate content.
7. Bok Choy
Picture of Bok Choy Mini Chinese Cabbage.
Some people call it โChinese cabbageโ, but the proper translation is bok choy.
Bok choy belongs to the cruciferous vegetable family, alongside others such as cabbage and brussels sprouts.
Itโs a tasty vegetable that features in a wide variety of Asian dishes, and itโs rich in nutrients too (8);
Calories: 13 kcal
Carbohydrate: 2.2 g
Fiber: 1.0 g
Sugar: 1.2 g
Fat: 0.2 g
Protein: 1.5 g
Vitamin A: 89% RDA
Vitamin C: 75% RDA
Vitamin K: 57% RDA
Folate: 16% RDA
Calcium: 11% RDA
Learn more about bok choy here.
Key Point: Bok choy provides a significant amount of nutrients for very little calories.
8. Broccoli
Broccoli is another nutritious cruciferous vegetable, and numerous studies show it can lower the risk of various cancers (9, 10).
Interestingly, wild broccoli doesnโt exist, and the vegetable was โmadeโ by man through selectively breeding cabbage plants.
Man-made or not, it has an impressive range of nutrients (11);
Calories: 34 kcal
Carbohydrate: 6.6 g
Fiber: 2.6 g
Sugar: 1.7 g
Fat: 0.4 g
Protein: 2.8 g
Vitamin C: 149% RDA
Vitamin K1: 127% RDA
Folate: 16% RDA
Vitamin A: 12% RDA
Manganese: 13% RDA
Key Point: Broccoli is a nutrient-dense vegetable that contains a particularly large amount of vitamin C.
9. Broccoli Rabe (Rapini)
Pictures of Fresh Broccoli Rabe (Rapini) Leaves.
A lesser-known vegetable is broccoli rabe (also called โrapiniโ).
Despite containing the broccoli name and belonging to the same family of plants, they are two separate vegetables.
Rapini has a strong, flavorful but slightly bitter taste, and itโs commonly found in the Mediterranean regionโs cuisine.
Nutritionally speaking, broccoli rabe has a lot to offer (12);
Calories: 22 kcal
Carbohydrate: 3.1 g
Fiber: 2.7 g
Sugar: 0.4 g
Fat: 0.5 g
Protein: 3.2 g
Vitamin K1: 280% RDA
Vitamin A: 52% RDA
Vitamin C: 34% RDA
Folate: 21% RDA
Manganese: 20% RDA
Key Point: Broccoli rabe is even more nutritionally dense than broccoli.
10. Brussels Sprouts
Brussels sprouts are one of the more interesting looking plant foods. In fact, they look like little mini cabbages.
Sprouts belong to the cruciferous category of vegetables, and they share some common benefits with broccoli and cabbage.
They taste particularly good with a roast dinner or mixed with bacon.
A look at their nutritional values show theyโre a good choice of vegetable too (13);
Calories: 43 kcal
Carbohydrate: 9 g
Fiber: 3.8 g
Sugar: 2.2 g
Fat: 0.2 g
Protein: 3.4 g
Vitamin K1: 221% RDA
Vitamin C: 142% RDA
Manganese: 117% RDA
Folate: 15% RDA
Vitamin A: 15% RDA
Key Point: Brussels sprouts are one of the most beneficial vegetables, and theyโre full of nutrients too.
11. Butternut Squash
Fresh Butternut Squash Sliced Into Two Halves.
Butternut squash is the second on this vegetable list that is technically a fruit. However, similar to bell peppers, everyone uses it as a vegetable.
Butternut squash has a taste not dissimilar to a pumpkin, with a sweet and nutty flavor.
It is also very adaptable, and features in a wide range of recipes whether grilled or roasted, or in soups and porridge.
With a bright orange flesh, this squash is also very high in vitamin A (14);
Calories: 40 kcal
Carbohydrate: 10 g
Fiber: ~ g
Sugar: 2.0 g
Fat: 0.1 g
Protein: 0.9 g
Vitamin A: 223% RDA
Vitamin C: 25% RDA
Manganese: 9% RDA
Potassium: 8% RDA
Magnesium: 7% RDA
Key Point: A tasty vegetable high in vitamin A, butternut squash is similar to pumpkin in both taste and appearance.
12. Cabbage (Green)
Whole Green Cabbage Cut Into Pieces.
Cabbage is a large-headed green vegetable that has close botanical links to broccoli, cauliflower, and brussels sprouts.
Cabbage belongs to the cruciferous category of vegetables and like others, it has links to similar anti-cancer health benefits.
Nutritionally, they offer (15);
Calories: 25 kcal
Carbohydrate: 5.8 g
Fiber: 2.5 g
Sugar: 3.2 g
Fat: 0.1 g
Protein: 1.3 g
Vitamin K1: 95% RDA
Vitamin C: 61% RDA
Folate: 11% RDA
Manganese: 8% RDA
Vitamin B6: 6% RDA
Key Point: Cabbage provides a decent source of vitamins C and K1, and it may potentially lower cancer risk.
13. Cabbage (Red)
Green and red cabbage are different in color, but they are basically the same type of vegetable.
Despite a similar appearance, the major contrast is the dark red/purple leaves of red cabbage.
However, their nutrient profile is slightly different, and red cabbage offers more in the way of vitamins and minerals (16);
Calories: 31 kcal
Carbohydrate: 7.4 g
Fiber: 2.1 g
Sugar: 3.8 g
Fat: 0.2 g
Protein: 1.4 g
Vitamin C: 95% RDA
Vitamin K1: 48% RDA
Vitamin A: 22% RDA
Manganese: 12% RDA
Vitamin B6: 10% RDA
Key Point: Red cabbage is similar to the green variety but with the addition of some extra micronutrients.
14. Carrots
Several Fresh Carrots With Intact Green Stems.
Carrots are a sweet-tasting, bright orange root vegetable.
See here for a full guide to root vegetables.
However, it is possible to find rarer cultivars of the vegetable that are red, yellow and even black.
Carrots grow underground, and they are mainly known for their high vitamin A (in the form of beta-carotene) content.
That said, itโs essential to eat them with a source of fat if you want to absorb this (fat-soluble) vitamin.
For instance, we can only digest 3% of the vitamin in raw carrots. This figure rises to 39% in carrots cooked with fat (17).
Here are the nutrition values in full (18);
Calories: 41 kcal
Carbohydrate: 9.6 g
Fiber: 2.8 g
Sugar: 4.7 g
Fat: 0.2 g
Protein: 0.9 g
Vitamin A: 334% RDA
Vitamin K1: 16% RDA
Vitamin C: 10% RDA
Potassium: 9% RDA
Vitamin B6: 7% RDA
See this guide to the nutritional benefits of carrots for more information.
Key Point: Carrots are a root vegetable that supply a decent source of beta-carotenoids.
15. Cauliflower
Right now, cauliflower is one of the most popular types of vegetables around.
You can find all sorts of cauliflower products, ranging from cauliflower rice to mashed cauliflower.
For home-baking enthusiasts, cauliflower pizza is even a thing. In my opinion, though, cauliflower cheese will always be the best.
On the positive side, this vegetable is reasonably nutritious too; the macro and micronutrient composition looks like this (19);
Calories: 25 kcal
Carbohydrate: 5.3 g
Fiber: 2.5 g
Sugar: 2.4 g
Fat: 0.1 g
Protein: 2.0 g
Vitamin C: 77% RDA
Vitamin K1: 20% RDA
Folate: 14% RDA
Vitamin B6: 11% RDA
Potassium: 9% RDA
Key Point: Cauliflower comes in all shapes and sizes, and itโs a tasty and nutritious veggie.
16. Celery
Fresh Green Celery Stalks Ready For Cooking Or Eating.
Usually eaten in its raw state, celery is a popular salad vegetable with high water content.
Notably, quite a lot of research shows that celery may have some interesting health properties too.
According to one systematic review, the vegetable can have a positive impact on fertility (20).
Celery offers the following vitamins and minerals (21);
Calories: 16 kcal
Carbohydrate: 11.7 g
Fiber: 1.6 g
Sugar: 1.8 g
Fat: 0.2 g
Protein: 0.7 g
Vitamin K1: 37% RDA
Vitamin A: 9% RDA
Folate: 9% RDA
Potassium: 7% RDA
Manganese: 5% RDA
Key Point: Celery is a refreshing salad vegetable.
17. Chives
Chives provide a delicious flavor to any dish, and they also taste great on their own.
Often used as a flavoring herb, chives are a key feature in French cuisine, and a little goes a long way.
Slightly similar to regular chives, garlic chives (or โChinese chivesโ) are another variety of this vegetable. However, these are used more like a standard vegetable than like a herb.
Chives are very nutrient-dense, and they supply (22);
Calories: 30 kcal
Carbohydrate: 15.9 g
Fiber: 2.5 g
Sugar: 1.9 g
Fat: 0.7 g
Protein: 3.3 g
Vitamin K1: 266% RDA
Vitamin C: 97% RDA
Vitamin A: 87% RDA
Folate: 26% RDA
Manganese: 19% RDA
Key Point: Packed with vitamins and minerals, chives are a decent source of nutrition and a great flavoring herb.
18. Collard Greens
Fresh Collard Green Leaves.
As their name may suggest, collard greens are a leafy green vegetable.
This vegetable is popular throughout the world, and it is usually served either boiled, steamed, or in stews.
Collard greens have a slightly bitter flavor, and they provide a wide range of nutrients.
In fact, they are among the most nutrient-dense options on this list of vegetables (23);
Calories: 30 kcal
Carbohydrate: 5.7 g
Fiber: 3.6 g
Sugar: 0.5 g
Fat: 0.4 g
Protein: 2.5 g
Vitamin K1: 638% RDA
Vitamin A: 133% RDA
Vitamin C: 59% RDA
Folate: 41% RDA
Manganese: 14% RDA
Key Point: Collard greens are among the most nutritious of all vegetables.
19. Crookneck Squash
Some types of veggies have strange names, and this one certainly belongs to that group.
The crookneck squash is a bright yellow vegetable with a crooked hook-like neck.
Similar to other vegetables in the squash category, crookneck squashes have a mild, buttery taste.
Nutrient-wise, they supply (24);
Calories: 25 kcal
Carbohydrate: 5.5 g
Fiber: 1.4 g
Sugar: 2.3 g
Fat: 0.2 g
Protein: 1.3 g
Manganese: 13% RDA
Vitamin C: 11% RDA
Potassium: 7% RDA
Magnesium: 7% RDA
Vitamin K1: 7% RDA
Key Point: Crookneck squash is low in calories and macronutrients, and it isnโt a significant source of any vitamin or mineral.
20. Daikon Radish
East Asian Daikon Radish Chopped and Whole.
The daikon radish is native to East and South-East Asia.
Daikon radish has numerous culinary uses, and many different pickles, salads, soups and stews are made with it.
It is very low in calories, yet supplies a reasonable range of nutrients (25);
Calories: 18 kcal
Carbohydrate: 4.1 g
Fiber: 1.6 g
Sugar: 2.5 g
Fat: 0.1 g
Protein: 0.6 g
Vitamin C: 37% RDA
Folate: 17% RDA
Copper: 6% RDA
Potassium: 6% RDA
Magnesium: 4% RDA
Key Point: Daikon radish is a tasty and very crunchy vegetable usually eaten raw.
21. Dandelion Greens
Dandelion greens are another leafy green with impressive nutrient density.
We often eat them raw, and they have a bitter and slightly peppery taste. However, like many vegetables, they have a more pleasant flavor after cooking.
Dandelion greens are high in calcium, and they provide a rare source of vitamin E too. The overall nutrient profile looks like this (26);
Calories: 45 kcal
Carbohydrate: 9.2 g
Fiber: 3.5 g
Sugar: 0.7 g
Fat: 0.7 g
Protein: 2.7 g
Vitamin K1: 973% RDA
Vitamin A: 203% RDA
Vitamin C: 58% RDA
Calcium: 19% RDA
Vitamin E: 17% RDA
Key Point: Dandelion greens contain an impressive range of nutrients. In particular, it is a good plant source of vitamin E and calcium.
22. Eggplant (Aubergine)
Whole and Sliced Eggplant (Aubergine).
While it goes by the name of eggplant in the US, the UK uses the French name of aubergine.
This vegetable belongs to the nightshade family of plants, alongside others such as tomatoes, bell peppers, and tomatillos.
It seems that with eggplant, people either love it or hate it โ and the way of cooking probably has a lot to do with it.
Boiled eggplant? Not so tasty.
On the other hand, roasted eggplant cooked with some fat tastes delicious.
Eggplants offer the following nutrients (27);
Calories: 24 kcal
Carbohydrate: 5.7 g
Fiber: 3.4 g
Sugar: 2.4 g
Fat: 0.2 g
Protein: 1.0 g
Manganese: 13% RDA
Potassium: 7% RDA
Folate: 5% RDA
Vitamin C: 4% RDA
Copper: 4% RDA
Key Point: Eggplants are a nightshade vegetable and theyโre very low in energy density.
23. Endive
Endive, otherwise known as chicory, is a leafy green vegetable that has a bitter, yet slightly sweet taste.
It belongs to the same family of vegetables as radicchio and curly endive.
Endive is a relatively nutrient-rich vegetable that people often use in salad, but it tastes much better grilled (28);
Calories: 17 kcal
Carbohydrate: 3.4 g
Fiber: 3.1 g
Sugar: 0.3 g
Fat: 0.2 g
Protein: 1.3 g
Vitamin K1: 289% RDA
Vitamin A: 43% RDA
Folate: 35% RDA
Manganese: 21% RDA
Vitamin C: 11% RDA
Key Point: Endive provides a particularly high source of vitamin K1 and beta-carotene.
24. Garlic
Whole Garlic With Skin and a Garlic Clove.
Garlic is one of those types of vegetables that confuses people; is it truly a vegetable?
Or is it a herb?
While some people refer to garlic as a herb, it is a type of bulb, and it is more accurate to call it a root vegetable.
However, although roasted garlic tastes delicious, garlic is frequently used as a herb for flavoring.
Garlic has a lot of research behind it, and studies indicate that it may help with lowering blood pressure (29).
Nutritionally, it offers (30);
Calories: 149 kcal
Carbohydrate: 33.1 g
Fiber: 2.1 g
Sugar: 1.0 g
Fat: 0.5 g
Protein: 6.4 g
Manganese: 84% RDA
Vitamin B6: 62% RDA
Vitamin C: 52% RDA
Selenium: 20% RDA
Calcium: 18% RDA
Key Point: Garlic is delicious, and very rich in nutrients and other beneficial compounds. Itโs a great addition to a healthy diet.
25. Green Onion (Spring Onion)
Green (or spring) onions are a vegetable closely related to others in the Allium family, such as garlic, chives, and onions.
They have a similar (but milder and sweeter) taste to regular onions.
Green onions taste great when grilled whole and they also add a lot of flavor to stews and other dishes.
Also, this vegetable is relatively dense in vitamins โ notably vitamins A, C, and K (31);
Calories: 25 kcal
Carbohydrate: 5.6 g
Fiber: 3.5 g
Sugar: 2.1 g
Fat: 0.1 g
Protein: 1.8 g
Vitamin K1: 209% RDA
Vitamin A: 80% RDA
Vitamin C: 76% RDA
Iron: 11% RDA
Vitamin B2: 8% RDA
Key Point: Green onions are a nutrient-dense way to add lots of flavor to a dish.
26. Jicama (Mexican Yam Bean)
Picture of the Mexican Yam Bean (Jicama) Vegetable.
Jicama is a kind of bulb/root vegetable that is native to Mexico.
On the outside, it looks a little bit like an onion, with a yellow exterior and a white inner.
In terms of taste and texture, it is sweet and crunchy.
This root vegetable has a high water content, and itโs also high in fiber, and vitamin C (32);
Calories: 38 kcal
Carbohydrate: 5.6 g
Fiber: 4.9 g
Sugar: 1.8 g
Fat: 0.1 g
Protein: 0.7 g
Vitamin C: 34% RDA
Potassium: 4% RDA
Magnesium: 3% RDA
Manganese: 3% RDA
Key Point: Jicama is a Mexican root vegetable that provides a good source of vitamin C.
27. Kale
A Curly and Leafy Kale Leaf.
Kale is a member of the cruciferous family of vegetables, and it shares some similarities to cabbage and broccoli.
Personally, Iโm not a huge fan of kaleโs bitter taste. However, it has rapidly grown in popularity over the past several years as people find out about its health properties.
In terms of nutrients, kale has a shout for being one of the healthiest vegetables out there.
Kale provides an enormous amount of vitamin K1, beta-carotene, and vitamin C (33);
Calories: 50 kcal
Carbohydrate: 10 g
Fiber: 2.0 g
Sugar: ~ g
Fat: 0.7 g
Protein: 3.3 g
Vitamin K1: 1021% RDA
Vitamin A: 308% RDA
Vitamin C: 200% RDA
Manganese: 39% RD
Calcium: 14% RDA
For more information, see this full guide to kale.
Key Point: Kale is one of the most nutritious vegetables in the world.
28. Kimchi
Picture of Spicy Fermented Kmchi.
Kimchi is a spicy fermented cabbage side-dish originating in Korea.
It combines cabbage, garlic, ginger, red chili pepper, salt, and fermented fish sauce.
Kimchi isnโt a vegetable as such, but itโs very popular and so different to regular cabbage.
In addition to the nutrients present in cabbage, garlic, and ginger, kimchi provides a host of probiotic bacteria.
Also, due to the fermentation process, the nutrients in all the vegetables are easier to digest and absorb (34).
Nutritionally, a typical kimchi provides the following carbohydrate, fat and protein content (35);
Calories: 15 kcal
Carbohydrate: 2.4 g
Fat: 0.5 g
Protein: 1.1 g
Key Point: Kimchi provides a mix of vegetables and spices alongside probiotic bacteria.
29. Kohlrabi
Kohlrabi is an interesting looking vegetable; it looks something like a turnip with long large green leaves.
It is a biennial type of vegetable, which makes it a flowering plant with a two-year lifecycle.
For example, this means the vegetable will only bloom after two years.
Kohlrabi is primarily a good source of vitamin C (36);
Calories: 27 kcal
Carbohydrate: 6.2 g
Fiber: 3.6 g
Sugar: 2.6 g
Fat: 0.1 g
Protein: 1.7 g
Vitamin C: 103% RDA
Potassium: 10% RDA
Vitamin B6: 8% RDA
Manganese: 7% RD
Copper: 14% RDA
Key Point: Kohlrabi is a low-calorie vegetable and it is very rich in vitamin C.
30. Leeks
Picture of Green Leeks Next To Each other.
Leeks are a tasty vegetable that add a lot of flavor when used in cooking.
They are long, with greenish-white stalks reminiscent of green onions, another member of the allium family.
However, leeks have a much sweeter and milder taste.
Concerning their nutritional value, leeks provide a varied mix of vitamins and minerals (37);
Calories: 61 kcal
Carbohydrate: 14.2 g
Fiber: 1.8 g
Sugar: 3.9g
Fat: 0.3 g
Protein: 1.5 g
Vitamin K1: 59% RDA
Vitamin A: 33% RDA
Manganese: 24% RDA
Vitamin C: 20% RDA
Folate: 16% RDA
See this full guide to leeks for more information on their potential benefits.
Key Point: Leeks are a delicious flavor-enhancer in various dishes, and they taste great on their own too.
31. Lettuce
Lettuce is one of the most popular varieties of vegetables.
You can find it pretty much everywhere too; burgers, sandwiches, salads, or just decorating the sides of a plate.
Lettuce has an extremely high water content, which makes it quite crisp and refreshing.
Nutritionally itโs not so bad either; lettuce provides a lot of nutrients for minimal energy (38);
Calories: 151 kcal
Carbohydrate: 2.8 g
Fiber: 1.3 g
Sugar: 0.8g
Fat: 0.2 g
Protein: 1.4 g
Vitamin K1: 141% RDA
Vitamin A: 148% RDA
Vitamin C: 30% RDA
Manganese: 130% RDA
Folate: 10% RDA
Key Point: Lettuce is a common accompaniment to many foods, and it is relatively rich in nutrients.
32. Mushrooms
A Picture of Two Champignon Mushrooms.
Among this list of vegetables, mushrooms stand alone.
Why?
Because they are not technically a vegetable, a fruit, or any other kind of plant. They belong to a class of their own.
However, since we commonly use mushrooms in the same way as vegetables, here they are.
Mushrooms contain a vast range of phytonutrients, some of which are unique. Additionally, numerous studies show they have anti-inflammatory and anti-microbial properties (39).
As shown below, mushrooms contain some vitamins and minerals too (40);
See here for an in-depth guide to all edible mushrooms.
Calories: 27 kcal
Carbohydrate: 16.1 g
Fiber: 0.6 g
Sugar: 1.7g
Fat: 0.1 g
Protein: 2.5 g
Selenium: 37% RDA
Vitamin B2: 29% RDA
Copper: 25% RDA
Vitamin B3: 19% RDA
Vitamin B5: 15% RDA
Key Point: Although not technically a vegetable, mushrooms are a nutritionally dense fungus that provide a range of health benefits.
33. Mustard Greens
Mustard greens are another nutrient-dense leafy green.
Depending on where you are in the world, you may also hear people refer to them as Chinese, Indian, Oriental or vegetable mustard.
These leaves have a peppery taste to them, and they are often eaten raw in salads (or juiced).
However, like many vegetables, they taste much better after cooking; sauteed mustard greens in garlic butter is a delicious side to meat/fish.
Similar to other leafy green vegetables, mustard greens are packed with nutrients (41);
Calories: 26 kcal
Carbohydrate: 4.9 g
Fiber: 3.3 g
Sugar: 1.6g
Fat: 0.2 g
Protein: 2.7 g
Vitamin K1: 622% RDA
Vitamin A: 210% RDA
Vitamin C: 117% RDA
Folate: 47% RDA
Manganese: 24% RDA
Key Point: Mustard greens are a versatile leafy green vegetable with an impressive nutrient profile.
34. Okra
Picture of Fresh Green Okra Vegetable Stalk.
Okra is an unusual looking vegetable, and it is otherwise known as โladiesโ fingersโ.
The vegetable has green stems that contain edible seeds, and both the outer and inner of the vegetable are eaten.
Okra can be served raw, cooked, and we can sometimes find it in salads.
It has a notably slimy texture.
Here are the nutritional properties of okra (42);
Calories: 31 kcal
Carbohydrate: 7.0 g
Fiber: 3.2 g
Sugar: 1.2g
Fat: 0.2 g
Protein: 2.0 g
Vitamin K1: 66% RDA
Manganese: 50% RDA
Vitamin C: 35% RDA
Folate: 22% RDA
Magnesium: 14% RDA
Key Point: Okra has an interesting appearance and texture, and it has a nice nutrition profile too.
35. Onions (Red)
Onions come in many varieties, but perhaps the most distinctive contrast is between the red and yellow onion.
Red onions have a lot of benefits too; they are more mild and sweet in taste, and they also contain more phytonutrients.
Similar to other dark red/blue plant foods, red onions are rich in a health-protective polyphenol called anthocyanins (43).
Red onions provide (44);
Calories: 43 kcal
Carbohydrate: 9.0 g
Fiber: 2.0 g
Sugar: 4.0g
Fat: 0 g
Protein: 1.0 g
Key Point: Red onions are a milder and slightly sweeter onion with the added advantage of anthocyanins.
36. Onions (Yellow)
Whole and Half Fresh Yellow Onions, With Skin and Unpeeled.
Yellow onions are perhaps the most popular vegetable in the allium family.
Itโs hard to pinpoint the taste of onions, but they are slightly sweet, spicy, bitter, and flavorful, all at the same time.
Grilled onions taste delicious, especially in combination with garlic and some steak.
However, most people use onions for flavoring, and adding chopped onions to a dish always boosts the taste.
The main nutrient that onions provide is vitamin C (45);
Calories: 40 kcal
Carbohydrate: 9.3 g
Fiber: 1.7 g
Sugar: 4.2g
Fat: 0.1 g
Protein: 1.1 g
Vitamin C: 12% RDA
Vitamin B6: 6% RDA
Manganese: 6% RDA
Folate: 5% RDA
Potassium: 4% RDA
Key Point: Onions are one of the most common vegetables and they are a great taste-enhancer.
37. Parsnips
My favorite vegetable as a child was always parsnips.
They may look like a white carrot, but they taste completely different.
Parsnips are another biennial type of plant, and they are very versatile in the kitchen.
For example, we can roast, boil, or mash parsnips, or use them to make a variety of stews, soups,
Parsnips have a soft texture with a nutty/sweet flavor, and roasting them in the oven tastes particularly good,
Nutritionally, they are a good source of several nutrients (46);
Calories: 75 kcal
Carbohydrate: 18.0 g
Fiber: 4.9 g
Sugar: 4.8g
Fat: 0.3 g
Protein: 1.2 g
Vitamin C: 28% RDA
Manganese: 28% RDA
Vitamin K1: 28% RDA
Potassium: 11% RDA
Magnesium: 7% RDA
For more on parsnips, see this complete guide to parsnips and their nutritional values.
Key Point: Parsnips arenโt the healthiest vegetable around. However, they have a claim for being the most delicious.
38. Potatoes
Picture of Several Small Baby Potatoes.
While a traditional staple food in the East is rice, potatoes fill that bracket for much of the West.
Interestingly, there are many different types of potatoes, each of which have their own unique characteristics.
Nutritionally, potatoes are one of the higher carbohydrate sources on this list of vegetables.
However, they are not as high in carbs as many people presume. At around 18g carbohydrate per 100g, they are a lot lower than legumes and grains โ and even some other vegetables.
Nutritionally, they provide a good source of potassium and vitamin C (47);
Calories: 77 kcal
Carbohydrate: 18.4 g
Fiber: 2.2 g
Sugar: 0.8g
Fat: 0.1 g
Protein: 2.0 g
Vitamin C: 33% RDA
Vitamin B6: 15% RDA
Potassium: 12% RDA
Manganese: 8% RDA
Phosphorus: 6% RDA
Find out more about the nutritional benefits of potatoes here.
Key Point: Potatoes are a traditional staple food. While not the most nutrient-dense vegetable, they supply a reasonable amount of vitamins and minerals.
39. Pumpkin
Pumpkins are a kind of vegetable that become particularly popular at one time of year โ Halloween.
They are delicious too, and after cooking, they provide a soft, sweet flesh that is quite nutritious also.
Although people use pumpkin as a vegetable, it isnโt a true veggie. Due to its flesh and seeds, it is botanically a fruit.
Pumpkins are an excellent source of vitamin A (as beta-carotene) (48);
Calories: 26 kcal
Carbohydrate: 6.5 g
Fiber: 0.5 g
Sugar: 1.4g
Fat: 0.1 g
Protein: 1.0 g
Vitamin A: 148% RDA
Vitamin C: 15% RDA
Potassium: 10% RDA
Copper: 6% RDA
Manganese: 6% RDA
Key Point: Pumpkins are a delicious tasting squash and a great source of beta-carotene.
40. Purple Sweet Potato (Okinawan Yam)
Picture of Purple Sweet Potatoes Aka the Japanese Okinawan Yam.
Although they look like different vegetables, the โOkinawan yamโ is a kind of sweet potato.
This purple sweet potato is a nutritious tuber that has some advantages over regular sweet potatoes.
For one thing, the brilliant purple color of this vegetable is due to the abundant supply of anthocyanins in the flesh.
The traditional long-lived Okinawans consumed most of their calories from purple sweet potatoes too.
As carbohydrate sources go, theyโre certainly a better choice than the refined carbs in Western diets.
Purple sweet potatoes provide (49);
Calories: 67 kcal
Carbohydrate: 16.3 g
Fat: 0.1 g
Protein: 1.3 g
Potassium: 12% RDA
Manganese: 12% RDA
Vitamin B6: 9% RDA
Vitamin B1: 7% RDA
Copper: 6% RDA
See here for a full nutritional guide to purple sweet potatoes.
Key Point: The best point about purple sweet potatoes is their high anthocyanin content.
41. Radicchio
Radicchio is a kind of chicory plant.
It originates in Italy and, for this reason, often goes by the name of โItalian chicoryโ.
This vegetable has a deep red to purple color, and it looks a little like the leaves of red cabbage.
Despite its color, radicchio is often classed as a โleafy greenโ.
It belongs to the leaf category of vegetables alongside others like spinach and swiss chard.
Similar to other leafy vegetables, radicchio is very rich in vitamin K1 (50);
Calories: 23 kcal
Carbohydrate: 4.5 g
Fiber: 0.9 g
Sugar: 0.6g
Fat: 0.3 g
Protein: 1.4 g
Vitamin K1: 319% RDA
Copper: 17% RDA
Folate: 15% RDA
Vitamin C: 13% RDA
Vitamin E: 11% RDA
Key Point: Radicchio (or โItalian chicoryโ) is a nutrient-dense leafy vegetable.
42. Radish
Red Radishes and Their Leaves in a Basket.
Radish is a small edible root vegetable with a red to pink color.
Radishes are popular throughout the world, and they are commonly eaten as a raw salad vegetable.
This root vegetable has a very bold taste too; crunchy, peppery and slightly spicy.
Radishes are very low in energy density, and they supply a reasonable amount of vitamin C (51);
Calories: 16 kcal
Carbohydrate: 3.5 g
Fiber: 1.6 g
Sugar: 1.9g
Fat: 0.1 g
Protein: 0.7 g
Vitamin C: 25% RDA
Potassium: 7% RDA
Folate: 6% RDA
Vitamin B6: 4% RDA
Copper: 3% RDA
Key Point: Radishes are a refreshing and reasonably nutritious root vegetable.
43. Swede (Rutabaga)
Despite being known throughout the world as โSwedeโ, this vegetable has the name of โrutabagaโ in the United States.
Not too surprisingly, Swedes originate from Sweden, where cultivation has occured for centuries.
Swedes are not an original vegetable, and they are a hybrid of cabbage and turnips.
We can eat this root vegetable in a variety of ways, from roasting, boiling and mashing, or even making chips/crisps.
Swedes are relatively high in vitamin C (52);
Calories: 36 kcal
Carbohydrate: 8.1 g
Fiber: 2.5 g
Sugar: 5.6g
Fat: 0.21 g
Protein: 1.2 g
Vitamin C: 42% RDA
Potassium: 10% RDA
Manganese: 9% RDA
Magnesium: 6% RDA
Phosphorus: 6% RDA
Key Point: Swede is a versatile root vegetable that provides a good source of vitamin C.
44. Sauerkraut
Picture of German Fermented Vegetable Sauerkraut in a White Bowl.
Like kimchi, sauerkraut isnโt a real vegetable as such.
However, it is a fermented vegetable from Germany that is popular throughout the world.
Like all fermented foods, it contains a range of beneficial bacterias that can benefit health.
The primary bacteria in sauerkraut is called lactobacillus.
Research over 15 separate trials demonstrates that this probiotic may improve the lipid (cholesterol) profile (53).
Saurkrautโs nutritional profile is similar to cabbage, but the nutrients will be more bioavailable due to the fermentation process.
Note: the nutrient amounts seem lower, as the nutrient database lists 100g sauerkraut as โsolids and liquidโ (54);
Calories: 22 kcal
Carbohydrate: 4.3 g
Fiber: 2.5 g
Sugar: 1.8g
Fat: 0.1 g
Protein: 0.9 g
Vitamin C: 24% RDA
Vitamin K1: 16% RDA
Manganese: 8% RDA
Iron: 8% RDA
Folate: 6% RDA
Key Point: Sauerkraut is a popular fermented vegetable that combines the benefits of probiotics and nutrients.
45. Seaweed
Seaweed is a family of sea vegetables that includes kelp, kombu, and wakame.
Further to its nutritional profile, seaweed offers a range of bioactive compounds such as fucoxanthin and fucoidan.
These compounds are phytonutrients that are unique to sea vegetation, and studies show they have potent anti-inflammatory effects (55).
Seaweed also contains a considerable amount of iodine.
Here is the nutrition profile of wakame seaweed (56);
Calories: 45 kcal
Carbohydrate: 9.1 g
Fiber: 0.5 g
Sugar: 0.7g
Fat: 0.6 g
Protein: 3.0 g
Manganese: 70% RDA
Folate: 49% RDA
Magnesium: 27% RDA
Calcium: 15% RDA
Copper: 14% RDA
Key Point: Seaweed is a nutritious sea vegetable, and it is a significant source of iodine.
46. Shallots
Fresh Organic Shallot Onions in Their Peel/Skin.
Shallots belong to the allium family of vegetables, and they are a type of onion.
They are also one of the most delicious vegetables.
Although they may look like a regular onion, their taste is more flavorful and softer, sweeter, and milder.
Additionally, shallots donโt possess the sharp/strong flavor of regular onion, which makes them a favorite culinary choice.
Due to their milder taste, itโs also more common for them to be eaten raw.
Shallots contain a varied mix of vitamins and minerals too (55);
Calories: 72 kcal
Carbohydrate: 16.8 g
Fat: 0.1 g
Protein: 2.5 g
Vitamin C: 24% RDA
Vitamin B6: 17% RDA
Manganese: 15% RDA
Vitamin C: 13% RDA
Potassium: 10% RDA
Key Point: Shallots are similar to onions, but with a deeper and more enjoyable taste.
47. Spaghetti Squash
While spaghetti might be low in nutritional value, that isnโt the case for spaghetti squash.
Spaghetti squash is (technically) another fruit, but we use it as a vegetable in cooking.
This pseudo vegetable belongs to the pumpkin and squash family of produce.
Spaghetti squash is very adaptable, and we can bake, boil, roast or mash it, or even use it as โvegetable spaghettiโ.
Here is the nutrition profile (57);
Calories: 31 kcal
Carbohydrate: 6.9 g
Fat: 0.6 g
Protein: 0.6 g
Vitamin C: 6% RDA
Manganese: 5% RDA
Vitamin B6: 5% RDA
Vitamin B5: 4% RDA
Vitamin B3: 4% RDA
Key Point: Spaghetti squash is an adaptable, tasty vegetable. It makes a good low-carb alternative for traditional spaghetti too.
48. Spinach
Bunch of Raw Fresh Spinach Leaves.
Spinach is among the most nutrient-dense of this list of vegetables.
It is a leafy green that is native to Asia, and it is incredibly high in vitamin A (as beta-carotene) and vitamins C and K1.
Spinach has an impressive nutrient profile too, and it provides a decent amount of almost every micronutrient (58);
Calories: 23 kcal
Carbohydrate: 3.6 g
Fiber: 2.2 g
Sugar: 0.4g
Fat: 0.4 g
Protein: 2.9 g
Vitamin K: 604% RDA
Vitamin A: 188% RDA
Folate: 49% RDA
Vitamin C: 47% RDA
Manganese: 45% RDA
Key Point: Spinach is high in nutrients and itโs one of the healthiest vegetables in the world.
49. Sweet Potatoes
Their purple relative from Japan may be healthier, but regular sweet potatoes are one of the most popular veggies.
They have a soft and slightly sweet taste, especially when caramelized.
You can do a lot of things with this tuber, and sweet potatoes work well on their own or in soups, stews, and other dishes.
Their standout nutrient is vitamin A/beta-carotene (59);
Calories: 86 kcal
Carbohydrate: 20.1 g
Fiber: 3.0 g
Sugar: 4.2g
Fat: 0.1 g
Protein: 1.6 g
Vitamin A: 284% RDA
Manganese: 13% RDA
Potassium: 10% RDA
Vitamin B6: 10% RDA
Copper: 8% RDA
Key Point: Sweet potatoes are an adaptable tuber that provides a large amount of beta-carotene.
50. Swiss Chard
Fresh Swiss Chard Leaves
Swiss chard is a nutritious leafy green that is a frequent staple in the Mediterranean region.
Typically, chard is used in raw salads but sauteing it tastes good too, and removes some of the bitter flavor.
Swiss chardโs edible leaves are green with a reddish tinge, and they contain a wealth of nutrients (60);
Calories: 19 kcal
Carbohydrate: 3.7 g
Fiber: 1.6 g
Sugar: 1.1g
Fat: 0.2 g
Protein: 1.8 g
Vitamin K1: 1038% RDA
Vitamin A: 122% RDA
Vitamin C: 50% RDA
Magnesium: 20% RDA
Manganese: 18% RDA
Key Point: Similar to other leafy greens, swiss chard is loaded with nutrients โ particularly vitamins A, C and K.
51. Tomatillo
The tomatillo belongs to the nightshade family of plants alongside tomatoes, eggplants and bell peppers.
With the alternate name of โMexican husk tomatoโ, tomatillos are a staple in Mexican cuisine.
In terms of appearance, they a little similar to a large green tomato.
Tomatillos are the main ingredient in various central American sauces as well as green salsas.
Nutritionally, tomatillos are a good provider of vitamin C (61);
Calories: 32 kcal
Carbohydrate: 5.8 g
Fiber: 1.9 g
Sugar: 3.9g
Fat: 1.0 g
Protein: 1.0 g
Vitamin C: 20% RDA
Vitamin K1: 13% RDA
Vitamin B3: 9% RDA
Potassium: 8% RDA
Manganese: 8% RDA
Key Point: Tomatillos are a tangy Mexican staple that play a key role in green salsa and other green sauces.
52. Tomatoes
Colorful Cherry Tomatoes in a Variety of Different Colors.
Tomatoes are juicy, sweet, and slightly sour fruit.
Yes, fruit; botanically speaking tomatoes are fruit.
However, when was the last time you saw tomato in a fruit salad? While tomatoes, technically, are a fruit, we use them as a vegetable in cooking.
Theyโre a crucial culinary ingredient too, and theyโre a key feature of world cuisine, from Italian to Indian food.
Theyโre good for our health too, and they contain the carotenoid lycopene. Although further research is necessary, studies suggest this compound may potentially have anti-cancer and cardioprotective benefits (62).
Nutritionally speaking, tomatoes provide a good amount of beta-carotene and vitamin C (63);
Calories: 18 kcal
Carbohydrate: 3.9 g
Fiber: 1.2 g
Sugar: 2.6g
Fat: 0.2 g
Protein: 0.9 g
Vitamin C: 21% RDA
Vitamin A: 17% RDA
Vitamin K1: 10% RDA
Potassium: 7% RDA
Manganese: 6% RDA
Key Point: Tomatoes are a delicious food that plays a key role in various dishes around the world.
53. Turnips
Turnips are a root vegetable that grows in temperate regions around the world.
Turnips are often eaten on their own, either mashed, boiled or stewed. However, they work well in a range of dishes too.
The edible part of this root vegetable is a white bulb that provides a range of nutrients (64);
Calories: 28 kcal
Carbohydrate: 6.4 g
Fiber: 1.8 g
Sugar: 3.8g
Fat: 0.1 g
Protein: 0.9 g
Vitamin C: 35% RDA
Manganese: 7% RDA
Potassium: 5% RDA
Copper: 4% RDA
Vitamin B6: 4% RDA
Key Point: Turnips are a traditionally popular root vegetable that are high in vitamin C.
54. Watercress
Raw Organic Green Watercress Leaves.
You wouldnโt guess so from looking at it, but watercress is one of the most nutritious vegetables out there.
Watercress is native to Europe and Asia, and it grows in areas surrounding slow-moving water such as lakes and ponds.
We can often find watercress in salads and soups, and the leaves add a lot of flavor.
This leafy vegetable has a kind of peppery taste, and itโs refreshing due to its high (95%) water content.
Surprisingly, 100g of watercress provides only 11 calories, and yet itโs still one of the most nutrient-rich vegetables (65);
Calories: 11 kcal
Carbohydrate: 1.3 g
Fiber: 0.5 g
Sugar: 0.2g
Fat: 0.2 g
Protein: 2.3 g
Vitamin K: 312% RDA
Vitamin C: 72% RDA
Vitamin A: 64% RDA
Calcium: 12% RDA
Manganese: 12% RDA
Key Point: Watercress has an impressive nutrient density despite being extremely low in calories.
55. Water Chestnut
Calories: 97 kcal
Carbohydrate: 23.9 g
Fiber: 3.0 g
Sugar: 4.8g
Fat: 0.1 g
Protein: 1.4 g
Potassium: 17% RDA
Manganese: 17% RDA
Copper: 16% RDA
Vitamin B6: 16% RDA
Vitamin B2: 12% RDA
Despite the name including โnutโ, water chestnuts are a type of aquatic vegetable.
Especially popular in Chinese cuisine, the water chestnut has grown in popularity around the world.
While you can easily find these in canned form, they donโt taste anywhere near as flavorful as fresh water chestnuts. However, the fresh ones should be available at your local Chinese grocery store.
Water chestnuts are quite starchy, and therefore theyโre higher in carbohydrate than most vegetables.
Concerning their nutrient profile, theyโre a good source of potassium, copper, and Manganese (66).
See this full nutritional guide to water chestnuts for more information.
Key Point: Water chestnuts are a starchy aquatic vegetable that enjoys popularity in Chinese cuisine.
56. Zucchini (Courgette)
Two Raw Fresh Zucchini (Courgette) Vegetables.
Here is another vegetable that has alternate names across the Atlantic.
Known by the original Italian word โzucchiniโ in the US and Australia, this vegetable goes by the French name of โcourgetteโ in the UK, Ireland and New Zealand.
But whatever you call it, it still looks and tastes the same.
Zucchini can be enjoyed both raw or cooked, and you can even make vegetable noodles (dubbed โzoodlesโ) with it.
Zucchini has a fresh, soft and sweet flavor and texture, and it provides a good amount of nutrition too (67);
Calories: 16 kcal
Carbohydrate: 3.3 g
Fiber: 1.1 g
Sugar: 1.7g
Fat: 0.2 g
Protein: 1.2 g
Vitamin C: 28% RDA
Vitamin B6: 11% RDA
Manganese: 9% RDA
Potassium: 7% RDA
Folate: 7% RD
Key Point: Zucchini is a versatile vegetable that provides decent nutrition for minimal calories.
Final Thoughts
No matter which vegetable people prefer, all options can help to improve the overall dietary pattern. Vegetables tend to offer high amounts of essential nutrients for very few calories, and they can help to ensure essential vitamin and mineral requirements are met.
But there is no need to include any specific individual vegetable, and it is probably better to just focus on the ones that you enjoy the most.
To learn about some differences between raw and cooked vegetables, see this guide here.
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8 COMMENTS
Newest
Ken
Ken
2 years ago
Very helpful since I have diabetes.
5
Reply
Heather V.
Heather V.
3 years ago
Does anyone know where I can find these facts listed exactly like this in a book? Want to give as a present. Would love to have an A-Z list of veggies with their nutritional facts. Thank you!!!
32
Reply
Lisa
Lisa
3 years ago
Thanks for this. I am a vegetable lover, just as well with all they have to offerโฆ.
2
Reply
Michael Joseph Author
Michael Joseph
3 years ago
Reply to Lisa
Me too! Thanks for commenting.
1
Reply
Diego Andrade
Diego Andrade
2 years ago
Reply to Michael Joseph
Where did you get the information from ? Excellent job thanks!
1
Reply
Michael Joseph Author
Michael Joseph
2 years ago
Reply to Diego Andrade
No problem! You can click the little numbers in parentheses (1) for all the references/data sources.
1
Reply
Sandeep nagar
Sandeep nagar
3 years ago
it really help me in completing my project. thnxxxx๐๐๐
2
Reply
Michael Joseph Author
Michael Joseph
3 years ago
Reply to Sandeep nagar
No problem, Sandeep. Glad it helped you!
1
Reply
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Nutrition Advance provides evidence-based food and nutrition articles. This content is for informational purposes only and Nutrition Advance does not provide medical advice.
List of Top 40 Fruits and Vegetables and Their Respective Health Benefits
List of Top 40 Fruits and Vegetables and Their Respective Health Benefits
Wondering about the health benefits of eating fresh fruits and vegetables? Hereโs the list of top 40 fruits and vegetables with their respective health benefits.
List of Top 40 Fruits and Vegetables and Their Respective Health Benefits
February 2, 2018 Babi Ghosh
Top Fruits and Vegetables With Their Respective Health Benefits
As per modern research, the health benefits of various fruits and vegetables are undeniable. Starting from gifting you with a good digestive system to boosting your cardiovascular health to taking care of your bones, teeth, eyes, skin etc, the gifts that the various fruits and vegetables bestow on us certainly are innumerable. I personally was not a very big fan of eating fruits and vegetables and was more interested in the non-veg spicy items, but once I had the maturity to understand what is good or bad for health, I started eating more and more fruits and vegetables on a daily basis. This is why I thought of compiling a detailed post about various health benefits of different fruits and vegetables. I have jotted down the list of top 40 fruits and vegetables along with their respective top 5 health benefits. Hope it will inspire all you spicy food lovers to fall in love with the juicy fruits and the green and leafy vegetables.
Nature has gifted us with a wide range of fruits and vegetables of various shapes and tastes with each having its own set of health benefits. Most of the fruits and vegetables are so nutritious and good to taste that it has driven many into opting for a pure vegetarian diet. While some of them can prevent heart attacks, kidney failure, liver failure etc others have the ability to prevent the risk of cancer occurrence or help you curb your appetite to promote healthy weight loss. Therefore, it is very important for you to eat all kinds of fruits and vegetables and not just depend on your favorites.
I am sharing below the list of the most commonly available and consumed fruits and vegetables along with their respective health benefits. But before that, let me share about various nutrients that your body gets with the consumption of these fruits and vegetables.
Important nutrients found in most fruits and vegetables
Although each fruit or vegetable has its own set of nutrients that makes it unique and beneficial to mankind, there are a few common nutrients that most of these fruits and vegetables contain. Therefore, here is the list of some of the most essential nutrients provided by fruits and vegetables that are highly needed by your body.
Iron
Calcium
Vitamins
Fiber
Folate
Protein
Magnesium
Potassium
Sodium
Phytonutrients
Antioxidants
Ok, so you got the idea about the nutrients, now letโs talk about the top fruits and vegetables and their respective health benefits.
List of top 40 fruits and vegetables and their benefits
There is a wide range of fruits and vegetables but I have chosen top 40 of them that are simply the best. I have divided my article into 20 top fruits and 20 top vegetables available for you to eat. Most of them are common and I am sure you have already eaten them but few may be a bit rare but are equally healthy.
First, I will begin with the list of fruits and then move on to the vegetables list. Although there are many health benefits that a particular fruit or vegetable can have, here I will mention the top 5 benefits of each one of them.
Benefits of Apple
The proverb saying, โAn apple a day keeps a doctor awayโ is justified as this nutrient-packed fruit has many health benefits. Here are the top 5 benefits of eating apple.
Boosts digestive system
Controls diabetes
Good for your heart
Promotes weight loss
Improves cognitive functioning
Health Benefits of Apple
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 10:46 AM]
Rapeseed (oil) Brassica.
Rapini / Broccoli Rabe
Brassica.
Rhubarb Rheum.
Rocket (UK)/ Rucoli / Rugala / Arugula (US)
Eruca.
Romaine / Cos lettuce
Lactuca.
Rutabaga / Swede / Yellow turnip / Neep
Brassica.
Safflower Carthamus.
Salsify Tragopogon.
Shallot Allium.
Soybean / Soya bean
Glycine.
Spinach / Persian green
Spinacia.
Squash Cucurbita.
Sugar beet Beta.
Sunflower Helianthus.
Sweet potato Ipomoea.
Tamarillo / Tree tomato Solanum.
Tomatillo / Mexican husk tomato
Physalis.
Tomato ๐
Solanum.
Turnip Brassica.
Virginia pepperweed / Pepperwort
Lepidium.
Wasabi / Japanese horseradish
Wasabia.
Watercress Rorippa.
Watermelon Citrullus.
Wax gourd / Winter melon / Pai Gua Benincasa.
Wheatgrass / Wild triga
Agropyron.
Wild Carrot / Birdโs nest / Bishopโs lace Daucus.
Zucchini / Courgette / Marrow
Cucurbita.
Fruit Family List | Edible Nuts and Seeds
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 10:47 AM]
List of Top 40 Fruits and Vegetables and Their Respective Health Benefits
List of Top 40 Fruits and Vegetables and Their Respective Health Benefits
Wondering about the health benefits of eating fresh fruits and vegetables? Hereโs the list of top 40 fruits and vegetables with their respective health benefits.
List of Top 40 Fruits and Vegetables and Their Respective Health Benefits
February 2, 2018 Babi Ghosh
Top Fruits and Vegetables With Their Respective Health Benefits
As per modern research, the health benefits of various fruits and vegetables are undeniable. Starting from gifting you with a good digestive system to boosting your cardiovascular health to taking care of your bones, teeth, eyes, skin etc, the gifts that the various fruits and vegetables bestow on us certainly are innumerable. I personally was not a very big fan of eating fruits and vegetables and was more interested in the non-veg spicy items, but once I had the maturity to understand what is good or bad for health, I started eating more and more fruits and vegetables on a daily basis. This is why I thought of compiling a detailed post about various health benefits of different fruits and vegetables. I have jotted down the list of top 40 fruits and vegetables along with their respective top 5 health benefits. Hope it will inspire all you spicy food lovers to fall in love with the juicy fruits and the green and leafy vegetables.
Nature has gifted us with a wide range of fruits and vegetables of various shapes and tastes with each having its own set of health benefits. Most of the fruits and vegetables are so nutritious and good to taste that it has driven many into opting for a pure vegetarian diet. While some of them can prevent heart attacks, kidney failure, liver failure etc others have the ability to prevent the risk of cancer occurrence or help you curb your appetite to promote healthy weight loss. Therefore, it is very important for you to eat all kinds of fruits and vegetables and not just depend on your favorites.
I am sharing below the list of the most commonly available and consumed fruits and vegetables along with their respective health benefits. But before that, let me share about various nutrients that your body gets with the consumption of these fruits and vegetables.
Important nutrients found in most fruits and vegetables
Although each fruit or vegetable has its own set of nutrients that makes it unique and beneficial to mankind, there are a few common nutrients that most of these fruits and vegetables contain. Therefore, here is the list of some of the most essential nutrients provided by fruits and vegetables that are highly needed by your body.
Iron
Calcium
Vitamins
Fiber
Folate
Protein
Magnesium
Potassium
Sodium
Phytonutrients
Antioxidants
Ok, so you got the idea about the nutrients, now letโs talk about the top fruits and vegetables and their respective health benefits.
List of top 40 fruits and vegetables and their benefits
There is a wide range of fruits and vegetables but I have chosen top 40 of them that are simply the best. I have divided my article into 20 top fruits and 20 top vegetables available for you to eat. Most of them are common and I am sure you have already eaten them but few may be a bit rare but are equally healthy.
First, I will begin with the list of fruits and then move on to the vegetables list. Although there are many health benefits that a particular fruit or vegetable can have, here I will mention the top 5 benefits of each one of them.
Benefits of Apple
The proverb saying, โAn apple a day keeps a doctor awayโ is justified as this nutrient-packed fruit has many health benefits. Here are the top 5 benefits of eating apple.
Boosts digestive system
Controls diabetes
Good for your heart
Promotes weight loss
Improves cognitive functioning
Health Benefits of Apple
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 10:52 AM]
Benefits of Banana
Loaded with vitamins and minerals, the health benefits of bananas are many. Read the below mentioned top 5 of them.
Stabilizes blood sugar levels
Aids in digestion
Reduces bad cholesterol levels
Fights cancer
Great for your eyes
Health Benefits of Banana ๐
Benefits of Grapes
I personally love the grapes and you will too after knowing its health benefits. Therefore, here are 5 most important of them.
Regulates your blood pressure
Reduces the problem of constipation
Treats asthma
Strengthen your bones
Prevent cavities
Health Benefits of Grapes ๐
Benefits of Pomegranate
The juicy red pomegranate is a delight to eat but do you know how healthy it is for your wellbeing? Well, pomegranates have many health benefits that are even scientifically proven. Here are top 5 of its health benefits.
Treats anemia
Cures stomach disorders
Prevents arthritis
Improves memory
Strengthen your immune system
Health Benefits of Pomegranate
Benefits of Mango
The loaded nutrients in mango gives you protection from many health issues. Besides the juicy taste is just a cherry on the cake.
Prevents cancer occurrence
Fights heat stroke
Improves your sexual potential
Great for pregnant mothers
Treats kidney stones
Health Benefits of Mango ๐ฅญ
Benefits of Avocado
Often thought to be a vegetable, but avocado is technically a fruit. With abundance of potassium, vitamins, folate etc. it is rather a unique fruit with numeral health benefits.
Promotes a healthy heart
Protects your liver
Good for your eyes
Encourages longevity
Heals wounds fast
Health Benefits of Avocado๐ฅ
Benefits of Papaya
Many individuals run away from eating papaya but trust me you will love it after knowing its health benefits. It is extremely juicy and great for your system.
Boosts your digestive system
Eases menstrual pain
Fights inflammation
Prevents diabetes
Protection against skin damages
Health Benefits of Papaya
Benefits of Oranges
This citrus fruit is great for your health and you must never miss it out from your food chart. Eat it raw or as juice but never ignore it.
Alkalizes your body
Fights various infections mainly viral ones
Good for brain health
Has anti-cancer properties
Prevents constipation
Health Benefits of Oranges๐
Benefits of Watermelon
Another favorite fruit of mine is watermelon. Being high in Vitamin A and C and other antioxidants, this juicy fruit is not just great to taste but also has many health benefits.
Enables overall hydration of your body
Regulates blood pressure levels
Prevents macular degeneration
Cures impotence
Promotes healthy weight loss
Health Benefits of Watermelon๐
Benefits of Grapefruit
This subtropical citrus fruit is slightly sour and bitter in taste but its health benefits are many. Letโs know about top 5 of them.
Improves your vision
Helps to get rid of respiratory problems
Lowers your bad cholesterol levels
Eliminates gum problems
Cures arthritis
Health Benefits of Grapefruit
Benefits of Lime
Lime is a common fruit that is eaten in most households. The health benefits are many and it has been used for several medicinal purposes since ages.
Promotes weight loss
Heals peptic ulcers
Treats gout
Prevent piles
Treats cystitis or urinary tract infection
Health Benefits of Lime
Benefits of Pineapple
If you have deficiency of vitamin and manganese in body then start eating pineapples from today. Well yes, pineapples have many health benefits and top 5 of them are mentioned below.
Protects your heart
Relieves you of asthma
Lowers cancer risk
Improves bone health
Improves the digestive system
Health Benefits of Pineapple๐
Benefits of Guava
Popularly known as โamroodโ in Hindi, guava has many medicinal benefits and must never be omitted from your diet chart.
Cleanses your body
Improves thyroid health
Eliminates stomach problems
Treats cough and cold
Treats scurvy
Health Benefits of Guava
Benefits of Cherry
The antioxidant property of cherry makes it very beneficial for mankind. It is rich in fiber, vitamin C, carotenoids etc that can cure many health problems.
Prevents gout
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 10:52 AM]
Promotes healthy sleep
Helps to shed excess body fat especially belly fat
Maintains the pH level of body
Reduces muscle pain
Health Benefits of Cherry๐
Benefits of Peach
With highly cultivated in China, peaches are symbolic of immortality and longevity. It is a summer fruit that has many health benefits. 5 of which are mentioned here.
Good for digestion
Strengthens your nervous system
Detoxifies your body
Improves cellular health
Treats blood stasis
Health Benefits of Peach๐
Benefits of Berries
I love berries specially the black ones. They are delicious to taste as well as contains various nutrients that can help your body fight several diseases. Here are top 5 health benefits of berries.
Regulates blood glucose and insulin levels
Reduce inflammation
Fights oxidative stress
Good for your brain
Protects your heart
Health Benefits of Berries
Benefits of Kiwi
Kiwis are a powerhouse of nutrients that are mainly consumed as deserts. They are also mixed with salads or eaten as smoothies. This tasty fruit has many health benefits out of which I will talk about 5 of them.
Aids in the digestive process
Fights sleep disorders
Boosts your immunity
Protection from DNA damage
Good for your eyes
Health Benefits of Kiwi ๐ฅ
Benefits of Apricot
This orangish-yellow fruit is great for your health and you must definitely include it in your food chart.
Strengthens your bones
Cures fever
Can relieve you of earache (apricot oil)
Treats anemia
Increases stamina
Health Benefits of Apricot
Benefits of Lychee
The white creamy lychee fruits is often a favorite of many. Not just, it tastes good but also has many health benefits that certainly cannot be ignored.
Promotes healthy metabolism
Regulates blood circulation
Prevents early aging
Treats influenza
Stabilizes blood pressure
Health Benefits of Lychee
Benefits of Date
Dates posses healing powers and has been used in various cuisines all over the world. If you are a date lover, then great but if you are not, you will surely fall in love after knowing the health benefits.
Boosts your nervous system
Treats diarrhea
Good for your bones
Prevents night blindness
Prevents hemorrhoids during pregnancy
Health Benefits of Date
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 10:56 AM]
Now that you have known about the fruits, letโs learn on the vegetables and their respective health benefits.
20 vegetables and their health benefits
When it comes to health benefits, we simply cannot ignore the vegetables from our diet chart. So, I have brought a list of 20 top vegetables highly nutritious for your well being.
Benefits of Spinach
If you want to be as strong as Popeye then you must eat spinach on frequent basis. This green leafy vegetable has no alternative and certainly is one of the healthiest vegetables in the market. Although there are many benefits, I have talked about 5 of them here.
Improves your brain functioning
Strengthens muscles
Promotes healthy metabolism
Helps in bone mineralization
Prevent ulcers
Health Benefits of Spinach
Benefits of Carrots
I personally love eating carrots be it in cooked manner, or with salads or simply carrot juice. Carrots have many health benefits that help you lead a healthy life.
Boosts your cardiovascular health
Has anticancer effects
Controls diabetes
Good for your teeth
Good for your eyes
Health Benefits of Carrots๐ฅ
Benefits of Cabbage
Cabbage is one of the most commonly consumed vegetables and has many health benefits. There are various types of cabbage such as green cabbage, red cabbage, savoy cabbage, Chinese cabbage etc. with the green one being the most common.
Boosts your digestive system
Soothes inflammation
Lowers high blood pressure
Promotes weight loss
Detoxifies your system
Health Benefits of Cabbage๐ฅฌ
Benefits of Beans
Beans are one of the superfoods that have many health benefits. Loaded with protein and other antioxidants, these veggies are a must have in your food chart.
Protects your liver
Improves gut health
Prevents scurvy
Treats jaundice
Good for your brain
Health Benefits of Beans
Benefits of Radish
This edible root vegetable belongs to the โBrassicaceaeโ family and has many health benefits. It is mostly eaten as a crunchy salad vegetable.
Treats urinary disorders
Prevent piles
Protects kidneys
Prevents leucoderma
Treats fever
Health Benefits of Radish
Benefits of Broccoli
Belonging to the cabbage family, broccoli is another superfood that you cannot afford to miss. You may eat it raw, steamed or boiled to get its medicinal benefits.
Good for your bones
Cure allergies
Improves eyes
Treats diabetes
Good for your heart
Health Benefits of Broccoli๐ฅฆ
Benefits of Squash
Although often considered as a fruit due to the presence of seeds in them, squash is a vegetable if you consider the botanical point of view. This fleshy vegetable belongs to the โcucurbitaceaeโ family and is highly nutritious.
Takes care of your colon
Maintains prostate health
Reduce PMS symptoms
Improves muscle contraction and stimulates nerve impulses
Reduces your asthma problems
Health Benefits of Squash
Benefits of Sweet potato
Sweet potato also known as yam is a tuberous crop with lobed or heart shaped leaves. Available in various colors of red, purple, pale yellow, white, sweet potato is highly nutritious and has many health benefits.
Promotes healthy weight gain (favourable for skinny people)
Treats bronchitis
Prevents dehydration
Relieves you of HIV virus infection
Heals stress and keep you relaxed
Health Benefits of Sweet potato๐
Benefits of Bitter gourd
โKarelaโ or bitter gourd may taste bitter as indicated from the very name but its health benefits cannot be underestimated. The presence of vitamins and several antioxidants makes it one of the healthiest vegetables and its inclusion in your food chart is a must.
Prevents diabetes
Purifies blood
Eliminates respiratory disorders
Is a great liver tonic
Energy booster
Health Benefits of Bitter gourd
Benefits of Eggplant
Loaded with fiber and potassium, eggplants are a common item in every household. Although technically a fruit, it is used as a vegetable in our daily lifestyle. The health benefits of eggplants are many out of which here I have mentioned 5 of them.
Controls high cholesterol levels
Prevents anemia
Birth defect prevention
Good for throat problems
Treats stomach issues
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 10:56 AM]
Health Benefits of Eggplant๐
Benefits of Cauliflower
Belonging to the cabbage family, cauliflower is a great source of natural antioxidants containing large amounts of phytochemicals, vitamins, fiber, carotenoids etc. So, make sure you eat it frequently.
Treats nervous disorders
Balances hormones
Prevents stroke
Heals colitis
Reduces hypertension
Health Benefits of Cauliflower
Benefits of Kale
Talking about the members of โbrassicaceaeโ family, one can never miss the green leafy kale. This highly nutritious vegetable has lot of health benefits and must be consumed in adequate amounts.
Possess anti-cancerous elements
Combats depression
Good for brain development
Good for your heart
Strengthens your immune system
Health Benefits of Kale๐ฅฌ
Benefits of Lettuce
Lettuce contains calcium, iron, magnesium, vitamins, dietary fiber etc. all of which are extremely beneficial for human body. Therefore, lettuce has many health benefits and you must definitely try it.
Protects neuronal cells
Improves body metabolism
Treats insomnia
Controls anxiety
Reduces the risk of breast cancer
Health Benefits of Lettuce๐ฅฌ
Benefits of Peas
These sweet starchy tiny green balls can completely change the flavor of the recipe they are added to but not just the taste, peas are well known for their health benefits as well. Here are top 5 of them.
Repairs broken tissues
Improves vision
Prevent Alzheimer
Treats celiac disease
Combats aging
Health Benefits of Peas
Benefits of Beets
This root vegetable is extremely healthy and belongs to the โchenopodiaceaeโ family. It is rich in vitamins, iron, fiber, copper, phosphorous etc that resolves many health issues faced by an individual.
Controls high blood pressure
Fights inflammation
Boosts your energy levels and improves performance
Treats gallbladder disorders
Prevent cataract
Health Benefits of Beets
Benefits of Brussels sprouts
Brussels sprouts are quite well loved and are also among the healthiest foods. Being rich in iron, protein and potassium it looks after your overall wellbeing. So make it a part of your diet.
Prevents anemia
Protects your DNA
Protects you from common cold and flu
Heals wounds, cuts and injuries fast
Good for your bones
Health Benefits of Brussels sprouts
Benefits of Ladies finger
Ladies finger also known as โokraโ is a high fiber vegetable widely used in various recipes all over. This vegetable is highly nutritious and comes with several health benefits out of which I have mentioned 5 of them.
Boosts your digestive system
Prevents sunstroke
Prevent kidney disorders
Reduces fatigue
Prevents gastritis
Health Benefits of Ladies finger
Benefits of Bottle gourd
Bottle gourd or โlaukiโ is a common vegetable that is used in almost all households. Apart from adding a unique flavor the food, bottle gourd has many medicinal properties as well. Here are 5 best of them.
Cools your system
Reduces stress
Treats sleep disorders
Promotes healthy weight loss
Treats urinary disorders
Health Benefits of Bottle Gourd
Benefits of Turnip
Turnips are the starchy vegetables belonging to the โbrassicaceaeโ family. You may not find these root vegetables much impressive but trust me, they have many health benefits and can solve many of your health issues.
Good for your lungs
Prevents atherosclerosis
Cures asthma
Makes bones strong
Improves blood circulation
Health Benefits of Turnip
Benefits of Celery
This vegetable belongs to the family of โApiaceaeโ. Most people love the crunchy stalks and eat it as a low calorie snack. Celery has many health benefits, 5 of which I will mention here.
Reduces hyperlipidemia
Good for your brain
Regulates fluid balance
Relieves migraines
Lowers arthritis pain
Health Benefits of Celery
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 8:00 AM]
Most Amazing Fruits and Vegetables Farming Technique
Most Amazing Fruits and Vegetables Farming Technique
By TSK-24
Free BIRDS ๐ฆ ๐ฆข ๐ฆ Online JC PURE Vegetables ๐ฅฆ ๐ฅ ๐ฅ and Fruits ๐ ๐ ๐ Growing Agriculture ๐ฉโ๐พ YOUNIVERSITY
Kushinara NIBBฤNA Bhumi Pagoda
White Home ๐ก
Mindful Meditative Lab๐ฅผ
No 668, 5A Main Road,
8th Cross, HAL III Stage
Punya Bhumi Bengaluru
Magadhi Karnataka
Awakened Youniverse
Jagatheesan Chandrasekharan, [Mar 15, 2022 at 8:00 AM]
Most Amazing Fruits and Vegetables Farming Technique
Most Amazing Fruits and Vegetables Farming Technique
By TSK-24
Free BIRDS ๐ฆ ๐ฆข ๐ฆ Online JC PURE Vegetables ๐ฅฆ ๐ฅ ๐ฅ and Fruits ๐ ๐ ๐ Growing Agriculture ๐ฉโ๐พ YOUNIVERSITY
Kushinara NIBBฤNA Bhumi Pagoda
White Home ๐ก
Mindful Meditative Lab๐ฅผ
No 668, 5A Main Road,
8th Cross, HAL III Stage
Punya Bhumi Bengaluru
Magadhi Karnataka
Awakened Youniverse