Health Benefits

Nutrition & Health Benefits of Vegetables


If you want an immune system powerful enough to fight off just about anything, don’t forget this highly nutritious but common vegetable. Cabbage is high in beta-carotene, vitamin C and fiber. (Vitamin C to reduce toxins which are the main causes of arthritis, gout, and skin diseases.) Also, cabbage may reduce the risk of some forms of cancer including colorectal cancers. Cabbage is even great for weight loss and beautiful skin!


Carrots have a wealth of antioxidants and offer many health benefits.

They’re good for your eyes. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.

They help your heart. First, all those antioxidants are also good for your heart. Second, the potassium in carrots can help keep your blood pressure in check. And third, they have fiber, which can help you stay at a healthy weight and lower your chances of heart disease.

Corriander (Dhania)

Here go some of the health benefits of coriander leaves:
1. Coriander lowers bad cholesterol (LDL) and increases the levels of good cholesterol (HDL).
2. A very good food for digestive system, coriander promotes liver functions and bowel movements.
3. Coriander is good for diabetes patients. It can stimulate the insulin secretion and lower the blood sugar levels.
4. Coriander contains anti-inflammatory properties. This is why it is good against inflammatory diseases such as arthritis.
5. Coriander is good for the eyes. Antioxidants in coriander prevent eye diseases. It’s a good remedy in the treatment of conjunctivitis.

Courgette (Zucchini)

Courgettes (Zucchini)are a source of a mineral called potassium. Potassium helps to keep our muscles working properly so we can move around. Courgettes are also a great source of vitamin C and folic acid.

The antioxidant vitamin C helps the lining of your blood cells function better, lowering blood pressure and protecting against clogged arteries.


All that water in cucumbers can help keep you hydrated.
The vitamin K helps blood clot and keep your bones healthy. Vitamin A has many jobs, like helping with vision, the immune system, and reproduction. It also makes sure organs like your heart, lungs, and kidneys work the way they should.

Cucumbers may also have health benefits outside your body. Putting them on your skin may help ease sunburn pain, swelling, and damaged skin. That’s why people sometimes put a slice or two under their eyes, hoping to shrink bags and ease puffiness.

Green Peas

Peas are a good source of some vitamins and minerals. In particular they are a good source of iron which is needed for making new red blood cells and transporting oxygen around the body, and B vitamins, which help us convert the energy from our food.

They are also a good source of phosphorus; helps build strong bones and teeth.

Green peas also contain the phytonutrients lutein and zeaxanthin, which have both been shown to provide benefits to eye health and reduce the risk of macular degeneration and eye-related diseases.

Mint (Herb)

Mint is a calming herb that people have used for thousands of years to help soothe an upset stomach or indigestion. The plant contains an antioxidant and anti-inflammatory agent called rosmarinic acid.

Mint also contains menthol. This an aromatic decongestant that might help to break up phlegm and mucus, making it easier to expel.

Mint leaves are a tender herb with gentle stems. It is best to add them raw or at the end of the cooking process. This helps them maintain their delicate flavor and texture.

Onions (Red)

Red onions are more effective natural blood thinner than white onions because they are richer in flavonoids, which help thin the blood. Red onion is mostly popular because of phytochemicals, which are important because they boost our immune system.

Red onion is also a rich source of vitamin K, B6, and C, but at the same time, the phytochemicals act as a stimulant to vitamin C within the body. Fiber from red onion helps in functioning of the digestive tract, and it helps prevent constipation.

Parsley (Herb)

Parsley is an excellent source of antioxidants — powerful compounds that help defend your cells against damage by potentially harmful molecules known as free radicals.

Parsley has also been shown to act as a natural diuretic, which can increase urination and prevent kidney stone formation.

Parsley is a good source of vitamin C; an important water-soluble vitamin that also acts as an antioxidant and plays an integral role in preventing disease.


The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.

Choline is an important and versatile nutrient that is present in potatoes. It helps with muscle movement, mood, learning, and memory. The fiber content in potatoes helps prevent constipation and promote regularity for a healthy digestive tract.

Rosemary (Herb)

Rosemary quenches inflammation, helps to subdue allergies and improves certain aspects of type 2 diabetes and hypertension. Rosemary is loaded with antioxidants. Most antioxidants support a healthy inflammatory response, and so this seems to be the case with Rosemary.

Rosemary also encourages healthy digestion and supports liver health. Not only does rosemary decrease inflammation in the lungs, it also reduces joint pain. Indeed, a mixture of rosemary oil with cold-pressed olive oil can applied to aching muscles and joints.


The calcium in spinach can help strengthen your bones to fight against injury, and vitamins A and C, fiber, folic acid, and other nutrients fight against colon and breast cancers. Spinach also helps to lower damaging protein levels in the blood and can protect against high blood pressure and heart disease.

Like many leafy green vegetables, spinach is loaded with potent antioxidants, which are important for normal skin cell development and encourage a healthy skin tone.

Sukuma Wiki

Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. The antioxidants in kales fight the early aging and prevent skin damage by the UV light.

Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages.

The high nutrients content in Kales promotes a healthy immunity in the body. The body is able to fight common diseases associated with lower immunity level.

Kale is jam-packed with sulfur and fiber. These two components are good for body detoxification. Detox removes body impurities hence maintaining a healthy your liver.

Terere (Amaranth)

Terere contains nutrients such as proteins, carbohydrates, vitamin K, folate, iron, potassium, copper, calcium, vitamin A, vitamin C, and vitamin B6.

Presence of carbohydrates boost energy in the body, Assist the body to form connective tissue and strengthens bone by increasing calcium absorption. Improves the level of blood in the body and boosts blood clotting factors and It’s essential for normal brain and nerve function.


Tomatoes contain lycopene, which is good for your heart, skin. Lycopene is one of multiple carotenoids (pigments that act as antioxidants to protect your cells).

They can protect your bones. Tomatoes are rich in calcium, which is essential for healthy, strong bones, and teeth, and vitamin K, which is known to prevent osteoporosis and osteopenia.

Tomatoes contain lots of vitamin A to benefit your hair, eyes, and heart. They can lower your risk of developing kidney stones as they are rich in antioxidants.