Health benefits of Green beans

§ Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals and plant derived micro-nutrients.

§ They are very rich source of dietary fiber (9% per100g RDA) which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.

§ Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and beta carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

§ Zea xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. Therefore, it is helpful in preventing age related macular disease (ARMD) of the eyes in old age.

§ Fresh snap beans are good source of folates. Folates diet during preconception periods and during pregnancy helps prevent from neural-tube defects in the offsprings.

§ It is also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

§ They also contain good amounts of minerals like iron, calcium, magnesium, manganese and potassium which are very essential for body metabolism. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is important component of cell and body fluids that helps controlling heart rate and blood pressure.

Health benefits of Cauliflower

§ Very low in calories. 100 g of fresh cauliflower has only 26 calories. However, it is very low in fat and contains no cholesterol.

§ Its flowerlets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value.

§ Cauliflower contains several anti cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol which appears to function as an anti-estrogen agent. Together these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.

§ Also, Di-indolyl-methane (DIM), a lipid soluble compound present abundantly in brassica group of vegetables has found effective as immune modulator, anti-bacterial and anti-viral compound by potentiating Interferon-Gamma receptors and its production. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.

§ Fresh cauliflower is excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Vitamin-C is a proven antioxidant helps fight against harmful free radicals, boosts immunity and prevent from infections and cancers.

§ It contains good amounts of many essential B-complex group of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.

§ It is also good source of mineralssuch as manganese, copper, iron, calcium and potassium. Manganese is used as a co-factor for the antioxidant enzyme superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

Health benefits of Tomato

§ Very low in calories and fats; but rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.

§ The antioxidants present in tomatoes are found to be protective against many cancers including colon, prostate, breast, endometrial, lung, and pancreatic cancers.

§ Phytochemicals present in tomatoes like Lycopene and carotenoids have the ability to help protect cells and other structures in the body from oxygen free radicals. Red varieties of tomatoes are especially rich in the most powerful flavonoid antioxidant lycopene. Studies have shown that lycopene protects skin damage from UV rays and from prostate cancer.

• Zeaxanthin, another flavonoid compuond, helps protect eyes from "age related macular disease" (ARMD) in the elderly persons by filtering harmful ultra-violet rays.

§ This veggie contains very good levels of vitamin A, and flvonoid anti-oxidants such as alpha and beta carotenes, xanthin and lutein. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

§ In addition, they are also good source of antioxidant vitamin-C (provide 21% of recommened daily levels per 100 g); consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.

§ Fresh tomato is very rich in potassium. Potassium in an important component of cell and body fluids, helps controlling heart rate and blood pressure.

§ They are also good source of folate, iron, calcium, manganese and other minerals.

Health benefits of cabbage

§ Fresh, dark green-leafy cabbage is incredibly nutritious and low in fat and calories (Provides just 25 cal/100g).

§ It is store house to many phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. These compounds are powerful anti-oxidants and known to help protect against breast, colon and prostate cancers and hel reduce LDL or "bad cholesterol" levels in the blood.

§ Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides about 61% of RDA. Regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

§ It is also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

§ It also contains good amount of minerals like potassium, manganese, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron is required for the red blood cell formation.

§ Cabbage is very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.

Health benefits of carrots

§ Sweet and succulent carrot are notably rich in anti-oxidants, vitamins and dietary fiber; however, they provide only 41 calories per 100 g, negligible amount of fat and no cholesterol.

§ They are exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contain 8285 mcg of beta-carotene and 16706 IU of vitamin A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers.

§ Carotenes are converted in to vitamin A in the liver. Beta carotene is the major carotene that is present in these roots. Beta carotene is one of the powerful natural anti-oxidant helps protect body from harmful fee radical injury. In addition, it also has all the functions of vitamin A such as vision, reproduction (sperm production), maintenance of epithelial integrity, growth and development.

§ Carrots are rich in polyene anti-oxidant falcarinol. Research study conducted by scientists at University of Newcastle on laboratory animals has found that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumors.

§ Fresh roots are also good in vitamin C; provide about 9% of RDA. Vitamin C is water soluble anti-oxidant. It helps body maintain healthy connective tissue, teeth and gum. Its anti-oxidant property helps body protect from diseases and cancers by scavenging harmful free radicals.

§ This root vegetable is especially contain good amounts of many B-complex group of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that acts as co-factors to enzymes during substrate metabolism in the body.

§ It also has healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.

Health benefits of Pumpkins

You don't have to wait for Halloween to be eating pumpkin. What, you think they are only for scaring your kids? No way! Pumpkins are a fruit, yes a fruit that has a sugar which stops the absorption of glucose and mixes it with cholesterol in your body. Think of it as a Jack-o-lantern in your body scaring off the bad things. It uses its "scaring ability" to stop cholesterol from rising above a specific level and stops the hardening of your arteries. We recommend that you take eat 150 grams of pumpkin daily.

Health benefits of Cucumbers

We all know that diabetics suffer from thirst. Therefore you should be eating lots of cucumbers since

they are packed full of nutrients and water. It is basic common sense. Many diabetes doctors agree

that cucumbers are one of the healthiest vegetables for patients with diabetes. They are part of the

Mediterranean diet and should be a big part of your diet. What's in a cucumber that's so good for us?

Well, there is vitamin C, carotene, fiber, and many minerals to help you. Plus it is full of water. Yes,

pickles are made of cucumbers, but that does not count as they have too much salt which counteracts

the benefits. Cucumbers also have a nutrient that helps prevent sugar from becoming fat. We better

be careful or the diabetes diet is going to become a fad for losing weight, too.