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  'Wonder Vegetables'

 Ms Shubi Husain,
B Sc (Nutrition), PG in Food & Nutrition,
Consultant Nutritionist, Indiadiets
Know more about the Author >>
Wonder Vegetables: Know more about these vegetables and don't  forget to include them in your menu Vegetables are important protective food and highly beneficial for the maintenance of health and prevention of disease. They contain valuable food ingredients which are essential for the proper functioning of the body. Vegetables contain various medicinal and therapeutic agents and are valued mainly for their high vitamin and mineral content.

Faulty cooking and prolonged careless storage can however destroy these valuable elements. To drive maximum benefits of their nutrients, vegetables should be consumed fresh as far as possible. Most vegetables are best consumed in their natural raw state in the form of salads.

1. Carrot

Nutritionally, carrot is an extremely rich source of Vitamin A.

It is also called as a super food source of Beta-carotene.

Carrots are also rich in Sodium, Sulphur, Chlorine and contains traces of Iodine. The mineral contents in Carrots lie very close to the skin, hence do not peel or scrap off. The juice of carrot is known as a miracle juice. It makes a fine healthy drink.


a)  It is an anti-oxidant and a powerful cleansing food and has anti-cancer power which comes from both its antioxidant capabilities and its ability to enhance immunological defenses, which is important in preventing and controlling cancer.

b)   It is one of the most important infection fighting food with wide protective powers.

c)   It is rich in alkaline elements, which purify and revitalize the blood. It nourishes the entire system and helps in the maintenance of acid and alkaline balance in the body.

d)   It is also valuable in the elimination of thread worms for children as it is offensive to all parasites.

e) Carrots are powerful immunity stimulating food

2. Beet Root This vegetable is a tonic food for Health. Beet juice is considered as one of the best vegetable juice. It is a rich source of natural sugar. It contains sodium, potassium, phosphorus, calcium, sulphur, chlorine, iron, copper, Vitamin B1, B2, B6, C and Nycin. Its juice is rich in easily digestible carbohydrates, but the calorie content is low.


a)  Have properties to clean kidneys and gall bladder.

b) Beet root juice possesses anti-cancer properties and is thus useful in the prevention of cancer.

c)   Due to its high iron content it regenerates and reactivates Red Blood Cells (RBC) and  supplies fresh oxygen to the body.  Hence extremely useful in the treatment of Anaemia

3. Cabbage Cabbage is one of the most highly rated leafy vegetables and marvelous food item. This vegetable is chiefly

valuable for its high mineral, vitamin content and alkaline salts. The cabbage with green leaves is especially valuable because of its high vitamin content. It is   in Sulphur, Chlorine and Iodine.


a) Cabbage has wonderful cleansing properties.

b) Recent research has discovered in cabbage a valuable content called tartronic acid, which inhibits the conversion of sugar and other carbohydrates into fat. Hence it is of great value in weight reduction. A 100gms yields only 27 kilocalories even though it gives lasting feeling of fullness in the stomach.

c) Cabbage contain several elements and factors which enhance the immunity of the body and arrests aging.

d) Cabbage possesses oestrogenic activities. They manage oestrogen and thereby help immunize against breast cancer.

e) Cabbage provides roughage, which is essential to stimulate intestines for the proper action of the bowels.

4. Spinach   The spinach is leafy vegetable with broad green leaves. It ranks high among all green leafy vegetables. The leaves are cooling and very nutritive. They contribute roughage, colour and flavour to the diet. Spinach are rich in essential amino acids, iron, vitamin A and folic acid.


a) Spinach tops the list of green leafy vegetables, which help prevent cancer. It is an extremely rich source of anti-oxidants anti-cancer compound.  It contains about four times more beta-carotene and three times more lutein than brocolli.

b) This vegetablee is rich in fibre and helps lowers the blood cholesterol and is an excellent food remedy for constipation.

c) Spinach is highly beneficial in building up the blood and in the prevention of anaemia.

d) Spinach is rich in vitamin-A. This vitamin promotes growth and health, specially health of the eyes.

5. Beans

Beans possess oestrogenic activity. Their consumption help protect women from breast cancer. This is presumably due to the fact that they contain phytoestrogens that help block the activity of cancer promoting oestrogen.

6. Tomatoes

Tomatoes are rich in calcium, phosphorous, vitamin-C and vitamin-A


a) Tomatoes are beneficial in the treatment of Obesity

b) being rich source of Vitamin A tomatoes are dependably preventive against night blindness, short sightedness and other diseases of the eye

7. Garlic

Garlic has been held in high esteem for its Health building qualities for centuries. It contains high percentage of  minerals and vitamins. It also contains traces of iodine, sulphur and chlorine.


a) It is regarded as a rejuvenator. It is found to remove toxins and revitalize blood.

b) The ethers in garlic juice is so potent and penetrating that they help to dissolve accumulated mucous in the sinus cavities, in bronchial tubes and lungs.

c) It has been found effective in Asthma

d) It has an antiseptic effect

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