10 Vegetables and Their Health Benefits, Exclusive

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In this article we will be looking at 10 vegetables and their Health Benefits and why you should eat them as often as possible. Vegetables are very good for our health. Some vegetables have the power to battle inflammation or decrease the risk of disease in our body. Most vegetables are high in fibre minerals, Iron, vitamins, calcium and protein but low or contain zero calories. So, here we will reveal some exclusive health benefits of some vegetable you had never been aware.

1. Carrots

Carrots are the most important root vegetables we have. According to history the centre of diversity for carrot is in central Asia, and Middle Eastern, the first cultivation of carrot for its storage root is in Afghanistan region. It is believed that carrot was originally purple or white with the root. The orange carrot we loved and eat today is as the result of cross-breeding yellow and red carrot and it was developed in 16th centuries by Dutch growers.

Some clue about Carrot

• Initially, carrot was not orange but white, purple, yellow, and red and the root was bitter, woody flavour and very different from orange we eat today. • Carrot contains beta- carotene which helps in cancer prevention • Carrot contains a natural toxin called falcarinol which protects carrot against fungal disease.

Health Benefits of Carrots

Carrots have allots of health benefits. Carrots are rich in minerals, fibre and vitamins. One study revealed that antioxidant in carrots help reduce risk of cardiovascular disease and cancer

i. Fight Cancer

A study showed that Antioxidants in carrots prevent cancer. Smokers who eat carrots more than once a week have a lower risk of cancer of the lung compared to those who do not eat it. Also, a diet rich with beta-carotene supplement help reduced the risk of colon cancer according to research also, a meta-analysis discovered that eating carrot may lower the risk of 26 per cent of Gastric cancer.

ii. Destroy Leukaemia

Juice extracted from carrots may destroy and stop the spreading of leukaemia cells. Another study shows that polyacetylenes contain in carrots may be effective in leukaemia treatment

iii. Boost immune system

The Vitamin C contained in carrots help lower the harshness of cold and the period it lasts. An antioxidant in carrots helps boost the immune system and prevent disease.

2. Sweet Potatoes

Sweet potatoes are delicious and are classified as root vegetables. Sweet potatoes contain vitamin A which helps in protection of eyes from night blindness, support healthy bone, vitamin A in sweet potatoes helps in fighting off infection. Sweet Potatoes contain beta-carotene which helps in cancer prevention.

Health Benefits of Sweet Potatoes

i. Management of Diabetes

Various studies show that sweet potatoes can enlarge the existence of insulin resistance and low blood sugar level and also increase blood sugar in diabetes patient. It helps in controlling blood sugar levels of people in order not to go high or low, it normalizes blood sugar level. Several research have shown that Beauregard is the most active sweet potatoes variant for blood regulation. The high fibre content in sweet potatoes helps control blood glucose and weight management and the potassium in sweet potatoes helps control blood pressure.

ii. Weight Management

Sweet potato is a good source of weight management. Study shows that more fibre intake can reduce body weight. Studies also show that sweet potatoes have major soluble dietary fibres, pectin, is efficient at cutting down of food intake, decreasing weight gain, increase the activities of satiety hormones in the body.

iii. Boosting of Fertility

Sweet potatoes are high in vitamin A which makes it good for women at childbearing age. Studies show that a deficiency in vitamin A can lead to secondary infertility in women of childbearing age.

iv. Antimicrobial Properties

Studies show that sweet potatoes leaf powder, and water, peptone extract and ethanol possess antimicrobial activity against E.coli, Salmonella and Klebsiella pneumonia (34). Another study shows that the container of ethanol and acetone in sweet potatoes leaves when extract it possess antimicrobial properties against bacteria that cause pneumonia and typhoid.

3. Cabbage

Cabbage is a good source of potassium, magnesium, fibre, and calcium. Cabbage is a nutritional vegetable that is used in all part of the world, it is rich in fibre and cabbage is included in salads. It also contains vitamins

Types of Cabbage

• Napa cabbage • Bok choy • Savoy cabbage • Red cabbage • January king cabbage • Choy sum • Cannonball cabbage (green cabbage)

Benefits of Cabbage

i. Boost Immune system

High vitamin C content in cabbage helps in boosting the immune system and also help in fighting off free radicals. Vitamin helps Lower heart disease risk and also help battle high blood pressure.

ii. Prevents Cataract

Older people like eating cabbage because of its ability to prevent macular degeneration. It also promotes good eye health.

iii. Healing of wound

Sulfur content in cabbage helps in fighting infections. Lack of sulfur can lead to microbial infections and it can reduce healing speed.

iv. Strengthening bone

The content of calcium, vitamin k and magnesium prevent bone loss or bone resorption. Eating of cabbage gives excellent support for post-menopausal women.

4. Mushroom

Mushrooms are delicious and nutritional. This wonderful vegetable is a good source of protein, vitamins and minerals. The vitamins B supply our body with energy from the food we eat. Vitamin B also helps the brain to remain healthy. Potassium content in mushroom strengthen the bone and support our blood pressure. Nutrient like selenium may help prevent cardiovascular disease.

Health Benefits of Mushroom

Mushroom has a lot of health benefits, we’ll discuss them below.

i. Lower Cholesterol

The fibre content and enzymes in mushroom help lower cholesterol levels and the protein in them burn cholesterol when they are digested. Protein content in them also build and repair tissues.

ii. Stronger Bones

Mushrooms are an essential nutrient of copper and calcium. Copper plays a very vital rule which helps maintain healthy bones, blood vessels. Enough copper in the meal may help prevent osteoporosis and cardiovascular disease. Copper is an essential element for growth and development.

iii. Boost Immune System

Natural antibiotics like penicillin content in mushroom protect our body and maintain a strong immune system. Ergothioneine is a Powerful antioxidant content in mushroom helps destroy free radicals, released during the metabolic process of cells. Editors PickHow Much You Can Make As Jumia Affiliate 2019 (Jumia Affiliate Commissions)

5. Avocado

Avocado pear is loved and consumed by many. You can find them in the markets, grocery stores etc. Polyunsaturated fat in avocado build cell membranes and cover the nerves. Research shows that eating avocado can improved diet quality and nutrient intake. Avocados are rich in vitamins, minerals and nutrient. They contain fibre which helps reduce the rate that sugar soaks up into our bloodstream this protect the blood glucose level from rising fast, they are a great source of energy and fibre. If you want to reduce weight try avocado, they contain fat that can help you achieve your aim. The avocado was earlier found in Mexico 10,000 B.C. And is also called the alligator pear. Research shows that human cultivation of avocado took place 5,000 years ago.

Types of Avocados

• Bacon • Hass • Fuerte • Reed • Pinkerton • Lamb-hass • Maluma • Wurtz • Brogdon • Ettinger • Monroe • Zutano • Sharwil

Benefits of Avocados

i. Weight Management

Avocado contains metabolism which helps in maintaining a healthy weight. Metabolism is in charge of food intake processing. 50 g serving avocado contains 80 calories. As we sweat our body loses electrolytes potassium content in avocado can replace it.

ii. Improve Skin Health

If you have dry skin, or you want to improve your skin, avocado has vitamin C and vitamin D which help in nourishing the body and also keep the skin healthy. Fat in avocado help moisturizes the skin deeply.

iii. Removed Wrinkles

As we advance in age our body change, wrinkles start coming out of our face, antioxidants like vitamin C and vitamin E content in avocado can help in fighting free radicals which damage the skin. Chemicals in avocado oil arouse the synthesis of collagen. Proteins like collagen and elastin are in involved in sustaining the structure of skin elasticity. Oleic acid in avocado stop wrinkles cause by dryness and nourish the skin. Vitamin C and vitamin E contains in avocado save the skin against UV damage. Vitamin C is responsible for fighting UVA damage and Vitamin E is also responsible for fighting DNA- altering UVB rays.

iv. Healing of Wounds

Avocados play a big rule in wound healing. Study shows that consuming or applying an avocado extract helps the new skin cells to grow fast and also increase the healing process of wounds by regulating the immune system.

6. Green Peas

Peas are small starchy and sweet vegetables that can do amazing when you eat or add them in your diet. Peas are not expensive anybody can afford it. Peas carry many nutrients and is necessary for you to include them in your meal. They are low in fat and calorie and is a great source of good health, it can also help in weight management. Pea is among the oldest crops cultivated by a human. Because of the numerous nutrients in peas consuming it regularly can help maintain your health. Peas belong to the family of Leguminosae also known as Fabaceae. Cultivated about 11,000 years ago and is consumed all over the world. Peas are the small seed produced by the Pisum sativum plant. Research shows that peas can protect against most harmful chronic disease can also protect us from cancer.

There are three types of peas namely

• English peas • Snow peas • Sugar snap peas

Benefits of Peas

i. Source of weight loss

Peas are the of type vegetable that is low in fat and calorie, it helps in reducing weight because of the high fibre and protein content which help to control the number of calories consumed each day.

ii. Immunity

The high content of antioxidants in peas stops various body reaction that may cause serious diseases. Peas are a great source of mineral like copper, zinc etc. which boost our body immune system.

iii. Blood Sugar

The content of high protein and fibre in peas help slow sugar digestion since it does not contain chemicals or white sugar it allows regulation of blood sugar in the body. Peas contain a low glycemic index. Peas also help to reduce diabetes and heart disease.

iv.Quick Digestion

Peas contain high fibre which makes them a great digestion help. Fibre helps in enhancing body metabolism and boost digestion. The pods contain high fibre which helps in managing good digestion. Fibre adds bulk to the diet and help us feel full. The content of natural sugar gives glucose to our brain, fibre also flushes our system.

7. Pumpkin Leaf

Pumpkin leaf contains minerals, fibre, antioxidant, proteins. These wonderful vegetables grown in West Africa taste good and they are used in making soups, stew and can be used in cooking rice. Pumpkin leaves are rich in vitamins and its prevent cancer, boost the immune system, raise fertility etc. The potassium can help prevent eyes from degenerative damage. The leaves can also be used for natural medicines. The protein in pumpkin leaves help our body replace the broken bones with new ones and also help in weight management since protein makes us feel full.

Benefits of Pumpkin leaves

i. Anti-ageing

Pumpkin leaves contain anti-oxidants which help in slowing down the ageing process. Consuming pumpkin leaves will help you remain younger. The anti-oxidants also prevent cancer and ulcer.

ii. Increase Fertility

Those who suffer infertility should consume pumpkin leaves since it cures testicular damage, pumpkin leaves also increase the spermatogenesis.

iii. Strong Bones

The pumpkin leaves contain calcium and phosphorus is good for children and mothers it helps in maintaining strong bones, help in teeth growth and also prevent calcium deficiency disease which occurs when the level of calcium in the blood is low. The calcium also helps the skeletal system function well.

8. Eggplant

Eggplant also known as the garden egg is rich in mineral and vitamins, such as potassium, magnesium, copper, and thiamin. It contains nutrient such as better carotene, calcium, iron, and fibre Consuming eggplant will help reduced heart mortality disease. Research shows that consuming eggplant reduced the rate of heart disease. Another study shows that those who consume eggplant or other vegetables that contain these nutrients have a 34% lower risk of having heart disease than those that don’t eat.

Benefits of Eggplant

i. Prevention of Cancer

Research has shown that eggplants contain Polyphenols which are known for their anti-cancer properties, the anticancer action of anthocyanins are stopping new blood vessels for forming in the tumour. Content of vitamin A in eggplant help in the treatment of breast cancer, lung cancer, skin cancer and bladder cancer.

ii. Help in Weight Managing

The high Fiber content in eggplant help in managing weight that is why Nutritionists recommend it for those who wants to reduce weight. It easily fills up the tummy and this lower the rate of eating frequently. For weight loss, green ones work perfectly.

iii. Promotion of liver

Those that are battling with a liver problem should increase the intake of eggplant, Research suggested that the content of antioxidants in eggplant may help prevent the liver from some toxins.

9. Celery

Celery belongs to the family of Apiaceae plant. This green vegetable has a lot of health benefits which includes boosting the immune system, source of enzymes, antioxidants, help in digestion, flushing out the toxin, increase the rate of weight loss, lower cholesterol, fighting cancer, supplement our skin, lower arthritis pains, fighting inflammation. Celery is a plant that is cultivated for the purpose of flavouring diet and Human cultivation of celery is believed to have started 3000 years ago in the region of Mediterranean.

Benefits of Celery

i. Reduced Inflammation

Celery is pack with polysaccharides and antioxidants. The content of antioxidants in celery may cure free radical that is responsible for inflammation, chronic disease like heart disease, cancer. This wonderful vegetable has a lot of antioxidants such as caffeicacid, quercetin and ferulic.

ii. Flushes out Toxins

Much content of antioxidants in celery may flush out harmful toxins out of the body. Eating celery can help you fight a lot of infections and disease that will make you spend money. The infections include infection of the gallbladder, kidney and pancreas and boost the immune system.

iii. Help in Weight loss

Celery is among the vegetables recommended for weight loss since it’s low in calories. Frequently consuming of celery provides a lot of vitamins and minerals. It plays an important part of a nutritious diet that why those who are on diet enjoy eating it. Celery is rich in vitamin B and C, potassium.

10. Tomatoes

Tomatoes belong to the family of nightshade native of South America. It’s always prepared like a vegetable. Tomatoes contain a lot of dietary antioxidants like lycopene that has many health benefits which includes reducing the risk of cancer and heart disease. Tomatoe is a good source of potassium, vitamin K, folate and vitamin C This dynamic vegetable is always red in nature when mature not only red but also comes in a variety of red, orange, purple and green. The tomatoes are rich in fibre, vitamins and minerals, potassium, folate and cabs. Other compounds in tomatoes are; • Beta carotene • Naringenin • Lycopene • Chromogenic acid

Benefits of Tomatoes

 i. Source of Vitamins and Minerals

Tomatoes are vegetables that contain vitamin C which prevents free radicals from destroying our body system Vitamin A, iron and potassium are abundant in tomatoes. Iron helps in maintaining blood circulation while potassium helps in maintaining the nerve health and vitamin K support in controlling bleeding and bloody clothing.

ii. Good for Heart

According to the British Journal of Nutrition, Consumption of tomatoes frequently lower the level LCD cholesterol and triglycerides in the blood. Studies show that supplement with Lycopene may reduce LDL bad cholesterol.

iii. Boost Vision

The content of vitamin A in tomatoes help in boosting vision, stop night blindness and macular degeneration. Vitamin A can help prevent vision problems that occur because of the negative effects of free radicals.


Vegetables are low in calories and high in fibre and contain nearly all the vitamins and minerals that our body requires. It’s therefore recommended for everyone to eat vegetables in other to get all the vitamins and minerals for the good our body. You can eat them raw, include them in your diet and adding them in your salad is another way of eating vegetables.

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