From providing essential vitamins and minerals to fighting disease, it’s clear that including vegetables in your diet is essential for good health.

A good mix of vegetables in your diet is very important to reap various health benefits. Grow these vegetables from seeds and get the most nutritious sensation for your everyday recipes.

Spinach:

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This leafy green is one of the healthiest vegetables and tops the list for its impressive nutritional value. A cup of about 30 grams of raw spinach has been proven to provide 56% of your daily vitamin A.

Spinach can provide our full daily vitamin K requirement with just 7 calories. With an amazing amount of antioxidants, spinach is known to reduce chronic diseases.

Dark green leafy vegetables like spinach are known for being high in beta-carotene and lutein, the antioxidants that have been linked to a reduced risk of cancer.

Broccoli:

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Broccoli is widely used in healthy salads and fitness diets. Belonging to the cruciferous family of vegetables, it is rich in a sulfur-containing plant compound known as glucosinolate, which has a protective effect against cancer.

Broccoli is also packed with nutrients and may protect heart-related problems.

Roots:

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Carrots are a superfood packed with vitamin A, providing 428% of the daily recommended value in just one cup of about 128 grams.

Like leafy green vegetables, carrots contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and helps reduce chronic disease. Each serving of carrots per week reduces the risk of prostate cancer by 5%.

Garlic:

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Several studies have shown that garlic can regulate blood sugar levels and promote good heart health. Garlic has a long history of use as a medicinal plant, with roots dating back to ancient China and Egypt.

One of the compounds in garlic is allicin, which is largely responsible for several of garlic’s health benefits. With tested results, garlic has been shown to lower total blood cholesterol, triglycerides and LDL cholesterol.

peas:

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Peas contain more carbohydrates and calories and are considered a starchy vegetable. These vegetables are incredibly nutritious. Peas are rich in fiber, protein and vitamins A, C and K, riboflavin, thiamine, niacin and folate.

Being high in fiber, peas support digestion by improving the beneficial bacteria in your gut and promoting regular bowel movements. These are believed to help reduce chronic diseases.

Brussels sprouts:

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Like broccoli, Brussels sprouts belong to the cruciferous vegetable family and contain the same health-promoting plant compounds.

Brussels sprouts also contain kaempferol, an antioxidant that can be particularly effective at preventing damage to cells.

Eating Brussels sprouts can lead to a 15% increase in some of the specific enzymes that control detoxification, which could reduce the risk of colorectal cancer.

Ginger:

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Ginger is one of the most popular natural remedies, its roots are used as a spice in everything from vegetable dishes to desserts.

Ginger has beneficial effects on nausea and motion sickness and is best known for its anti-inflammatory properties, which can help treat inflammation-related conditions such as arthritis, lupus or gout.

Red cabbage:

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Red cabbage pertains to the cruciferous family of vegetables and as a result has antioxidant and health-promoting properties. One cup of raw red cabbage contains 2 grams of fiber and 85% vitamin C that is needed daily.

Anthocyanins, a group of plant compounds that contribute to the bright color, prevent increases in blood cholesterol and protect against damage to the heart and liver.

Sweet potatoes:

Considered a root vegetable, sweet potatoes stand out for their sweet taste and impressive health benefits. A medium sweet potato contains 4 grams of fiber, 2 grams of protein and a large amount of vitamin C, vitamin B6, potassium and manganese.

Beta-carotene use has been associated with a significant reduction in the risk of specific types of cancer, including lung and breast cancer.

Asparagus:

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Asparagus or sparrow grass are an excellent addition to any diet. It is high in selenium, vitamin K, thiamine and riboflavin. This is generally grown in springs and widely used in dishes for various vitamins and minerals.

There are plenty of vegetables and herbs that you can grow and enjoy the richness of a fresh healthy feast!!!

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