33 varieties of vegetables for your health

In this article we present the 33 most consumed vegetable varieties, their properties and the best ideas for cooking. In your daily diet can not miss them and here we can choose according to our tastes and the most suitable to maintain and improve your health needs. 

  • Chard: sweet taste, is a variety of beet. Noted for its content of vitamins A and C and minerals. It purifies the body and for its laxative properties is recommended to improve intestinal transit. It is important for proper chewing and digestion better take advantage of its properties. It is usually eaten boiled (recommended boil with little water and very little time-about five minutes maximum) or sauteed and served in dishes accompanying rice, vegetables, meat, its consumption with other vegetables like potato is very common. Should be taken with caution if you have high levels of uric acid. 

  • Artichoke: bitter taste, rich in vitamins A and B and minerals like calcium, manganese, phosphorus and iron. Contains cinarina and cinaropricina that produce beneficial for the liver choleretic action, promoting regeneration and stimulating the secretion of bile. They also highlight its diuretic and aperient properties (especially their juice). For cases of diabetes is also highly recommended because it decreases glucose on blood. Artichokes, roasted or steamed, are the best way to cook, but can not deny that in omelettes and batter are also very good ... but perhaps are not as healthy. A very healthy idea is to cook them without salt and utilize water resulting from cooking to take over the day or use it in soups, pasta, rice etc. since in the cooking water are most of the active ingredients of the artichoke. Smaller and tender artichokes can be eaten raw, chewing it well, is how fully leverage its properties. Should not be consumed if nephritis, arthritis, rheumatism or gout, because it exerts an irritating action on the kidneys and bladder.

Spring Pea Ramp Garlic Onion Soup. Photography by alt10trader. Creative Commons Licence

  • Garlic: Antirheumatic and vasodilator, lowers blood pressure. This plant has very important medicinal properties. Should be cooked in ways that do not repeat or produce bad breath and use their nutritional and therapeutic qualities. A good way is to cook steamed, thus avoid the "side effects". Its mixture with parsley is also very advisable to avoid bad breath back. It is also very interesting mash garlic in oil, we got a very aromatic oil and with many active ingredients. 

  • Celery: rich in vitamins A, B and C, and minerals like calcium, phosphorus, potassium and sodium. It is considered a great catalyst, it is stimulating, tones the nerves, tonic for excess uric acid, regulate menstruation, and is also helpful against kidney stones or liver. Its raw juice is what provides more beneficial properties. It is also recommended in broth taken after eating improvement in cases of hyperacidity. Nephritis, rheumatism and anemia are other conditions that improve with eating celery juices and broths. It can also be eaten raw in a mixed salad and included in some stews and rice make its characteristic flavor. 

  • Eggplant: Solanum vegetable contains vitamins A, B and C. It is an easily digestible vegetable, diuretic and laxative (skin and seeds). Recommended in case of arthritis. It can be eaten raw (cut into thin strips and fillets) with other vegetables, getting an original summer salad, and steamed, grilled, or fried and breaded (the latter less healthy choices for their content of saturated oils). Oil eggplants for rheumatic pains (friction): frying eggplant and simmer for a couple of hours. 

  • Broccoli, Cabbage, Cauliflower, Brussels Sprouts: Varieties belonging to the same family, are rich in vitamin C, and minerals that include calcium, iron and phosphorus. They have cleansing properties, help to reduce blood cholesterol levels and its high contribution of mineral intake is important to include in anti-anemic diets. You can bake or steam, sauté also as an accompaniment to rice dishes or vegetables. Its raw juice is very healing for stomach ulcer and this juice can be mixed in creams and soups to leverage their mineralizing properties. Also cabbage can be prepared as a sauerkraut. The Brussels sprouts should not be excess to people with high uric acid or arthritis. To avoid flatulence white cabbage should be eaten sparingly and well chewed, and you can also add cumin to counter that can produce gases. The cooking broth cabbage can be drink it to improve liver and kidneys and it is also highly recommended in cases of arthritis. Broccoli is more digestible and usually does not produce gases.

 

  • Courgette: very mild flavor, aids detoxification of the body and its consumption is especially beneficial for the intestines. Can be eaten raw (cut into thin strips) or steamed, roasted, accompanying other vegetables, meat, fish, it is also famous  a cream of courgette and courgette omelette, fried with potato is not as healthy but is very good... 

  • Pumpkin: rich in vitamin A and minerals, especially calcium and phosphorus. It digests very well, even on sensitive stomachs. It is also known to use the cooking water from pumpkin seeds to combat intestinal parasites, its pulp and non-irritating diuretic and its seeds are beneficial in case of prostate problems. We can grated it raw and present it as an ingredient in a salad, grilled, baked, steamed, as the main ingredient in a risotto, accompanying other vegetables and is especially used to make creams, soups and cakes and muffins.

Veggi Udon Noodle Soup. Photography by SweetOnVeg. Creative Commons Licence.

  • Canons: This plant is rich in vitamins A and C, very refreshing and revitalizing, known for its laxative, diuretic and cleansing properties. It is added as an ingredient in salads or alone with a little lemon juice and garlic is an excellent vegetable dish for better sleep. 

  • Onion: rich in vitamins like B and C and alkalizing minerals. It is recommended in case of hypertension, diabetes and rheumatism. Help to urinate, is beneficial in case of liver diseases and kidney, diabetes, bronchitis, flu, rheumatism, intestinal parasites. It can be eaten raw and we can put it on salt 5-10 minutes to soften the taste. It is also used in many dishes and can be steamed, roasted, which gives it a special flavor and is a very healthy way of cooking. We can also use the qualities of an onion broth, poultices and other forms of preparation.

  • Endive: has a slightly bitter taste, it is a variety of chicory that has cleansing, diuretic and choleretic properties. It is aperitif and also beneficial to the liver. It is eaten raw in salads. 

  • Escalora: taste and texture a bit stronger than lettuce, it helps us to digest heavy meals. It is rich in provitamin A and vitamin C and it is known for his contribution in minerals, especially silicon. The green and curly escarola is the best variety and containing more vitamins. It appetizing, laxative and it has diuretic properties. It is also beneficial to diabetes and hypertension. It can be eaten raw or cooked (for those who can not chew well). There are dishes that are prepared with escalora as xatonada in which crumbled cod mix, romesco sauce, tomato, black olives. 

  • Asparagus: sweet taste that contains many minerals including calcium, magnesium and potassium are highlighted, and vitamins A and C. They have cleansing and diuretic properties. They can be eaten green: a little better boiled or steamed or grilled, as an accompaniment to a dish or canned further be used as an ingredient in salads or as a light entree and appetizer. The root of this plant contain important asparagine with diuretic properties and it is used in the manufacture of medicines.

 

  • Spinach: It provides vitamin A, B and C, is very rich in iron, calcium, phosphorus, magnesium and potassium, and also rich in chlorophyll. Especially recommended for anemia and convalescent. It also has very important laxative properties. To retain its medicinal value is best eaten raw in salads, but it is also common to eat sauteed alone or with other vegetables. Typical is the combination of spinach, pine nuts and raisins. People with arthritis, hepatitis, rheumatism, stomach or intestinal inflammation should avoid its consumption because spinach contain oxalates of potash and calcium. 

  • Tender peas: rich in vitamins and minerals like calcium, phosphorus and iron. They are very restorative. It is important to chew well, if they are tender you can eat it raw or slightly blanched to preserve as much of their properties. 

  • Cool Bean: rich in vitamins, is a light, raw food is a good snack, but it is common cook lightly sauteed. 

  • Green beans: high in chlorophyll. It has cleansing and diuretic properties. It is a vegetable highly recommended for diabetics and liver diseases. 

  • Lettuce: it is a leafy vegetable highly recommended as a great body scrubber. It is diuretic, and aperient, cleansing of bowell and blood, helps combat blood acidity. It contains vitamins A, B and C and is rich in minerals such as iron. There are many varieties of lettuce depending on time of year, oak, romaine, wonderful summer, the ideal is to eat at all times of the season and if we can mix different varieties which bring greater richness of vitamins and minerals to our diet. For the large amount of fiber they contain water and are a food that helps us in case of constipation, also have beneficial properties for the liver to reduce blood pressure and a mild sedative action. Well chewed is tolerated even in patients with stomach ulcer. Their crunchy texture helps us to provide a variety in the table and we can incorporate other vegetables in salads (arugula, lettuce, cucumber, tomato, celery, onion, carrot, beet), cereals (sweet corn, rice, wheat), seaweeds, nuts and pine nuts and dressings of all types (oil, lemon, vinegar, salt, gomasio, soy sauce, kefir...).

Fresh Vegetable Salad Healthy Food. Photography by Public Domain Photos. Creative Commons Licence.

  • Nettle: contains vitamin A, carotene and minerals like calcium, magnesium, iron and manganese and is also a rich source of chlorophyll. The young shoots are picked and prepared cooked, can be mixed with chard or spinach to get different flavors. 

  • Potato: A solanaceous vegetable, widely consumed in almost everyone. It contains abundant starch and some albumin, some vitamins A and group B and vitamin C, and minerals that are lost if we cook too much. If we cook them unpeeled help to retain maximum nutritional properties. Ideally able to eat the skin as between the skin and flesh the maximum nutrients offered by this food are, however if chemicals have been used in cultivation and subsequent storage is not advisable to consume the skin. Nor should eat potatoes that are green because they have poisonous elements for our body. If the boil steam are beneficial for patients with stomach, intestine, liver and kidney. The raw potato juice is an excellent anti-inflammatory so it is recommended taken 30 minutes before meals if we have stomach ulcer. Potato accepts multiple combinations and is a perfect accompaniment to other vegetables that can be baked or steamed, roasted and fried, although the latter option is not healthy because by exposing the oil to high temperatures becomes a saturated fat that our bodies do not care. If we make a proper dissociated diet that helps us stay slim as the meals are not as heavy is better to avoid combination with meat, fish and vegetables that we accompany best of any othere type of vegetable. 

  • Cucumber: Contains vitamin C and although it has few nutrients known for its cooling properties and inflammations. Also neutralizes stomach acidity, blood and urine. It is beneficial in case of inflammation of the stomach or intestines, stomach ulcer. Should be eaten in its ripeness and quality. Typical summer vegetable is used to make gazpacho, we can make other cold soups with it, juices and of course, as an ingredient of the summer salads. Good combination with vinegar at the beginning of the meal. It is also used in cosmetic and frictions to revitalize the nervous system. In case of disease in the urinary tract or prostate should moderate their consumption because it has certain urinary tract irritant properties. 

  • Pepper: belonging to the solanaceae family, is one of the richest in vitamin C and also provides us with vitamin B3 and provitamin A and E. Because of its high content of vitamin C is a good antioxidant, also helps prevent gas and abdominal swelling and aids digestion. Peppers are stimulating the digestive system, aid digestion by activating the evacuation of bile. Also noteworthy is that pepper is beneficial for people with rheumatism, arthritis, tuberculosis and any disease that suits a large contribution of vitamin C. There are many varieties of this plant, from green peppers to use in salads and stir-fries, red pepper sweet and meaty that can also cook roast until the spiciest used in sauces and as a condiment. It can be eaten raw in salads or as an ingredient in juice or sautéed, stewed, as part of any dish, accompanying meat, fish, rice dishes, pasta and legumes. 

  • Leek: It is a food rich in vitamins B and C, also contains sulfur, calcium, phosphorus, iron, magnesium and potassium. It has diuretic, sedative and laxative properties, it is also beneficial for urinary tract disorders. It is usually prepared fried or steamed also another way to consume them is in a cream or soup, with potatoes to prepare the famous vichysoisse that can be eaten hot or cold, it is also included as an ingredient in all kinds of broth taste better.

Borscht. Photography by Lablascoveganmenu. Creative Commons Licence.

  • Radishes: They are rich in vitamins B and C, also noted for its phosphorus content. Refreshing, snacks and something spicy (depending on variety) are included as an ingredient in salads, some people find them indigestible. It basifiers properties and they green leaves should be utilized because they are rich in iron. Consumption is recommended for people with a propensity to form gall vesicular stones or kidney stones. Mixed with tomato juice and taken before meals  is an excellent appetizer. But people with dyspepsia may find it indigestible. 

  • Beet: is a vegetable rich in minerals like iron, magnesium and potassium and also rich in sugars and carotene. Also contains rubidium acting on the process of digestion. Has important cleansing and regenerative properties of blood. Ideally eaten raw, as an ingredient in salads or juices. If you cook it should be without peeling or cutting, to avoid losing their property, once cooked you can peeled and cut it. By its sugar content this vegetable is contraindicated in case of diabetes. 

  • Mushrooms: in a general level are rich in protein so they are called the "vegetable meat" and are very interesting for the outstanding flavor and aroma they provide to the food, admitting as an ingredient in many forms and combinations (pasta, rice, with other vegetables, stir-fried, grilled, steamed). Keep in mind that you should moderate their consumption if rheumatism, arthritis, uric acid, kidney disease. 

  • Shiitake: Mushroom sweet taste and benefits the stomach, is also recommended in cases of cancer due to the improvements produced in the immune system. 

  • Tomato: Solanaceae group, is rich in provitamin A and vitamin B3, C and E and contains minerals like calcium, phosphorus, iron, magnesium and potassium. Carotene gives us very important element for life energy. It is a very important remineralizing catalyst and antioxidant. Neutralizes acidity (it is very important to eat a ripe tomato) and it is a stimulant, diuretic and detoxifying and among its properties also stands out as a laxative and helps digest carbohydrates. It is convenient to use if there are liver, pancreas, stomach, lungs or blood diseases. Contains calcium oxalate so in cases of suspected kidney stones or tendency to get it will be better to moderate their consumption. It is also important to not mix consumption with milk or cheese, honey, sweet fruits, lemon or chocolate, even if a few hours have been consumed ago. If we have a stomach ulcer take it some mature it will also be beneficial. There are many varieties of tomato and given different use: cherry tomato and tomato salad, sauteed tomato and pear preserves, tomato hanging. Raw or cooked is eaten and used to prepare various sauces and stir-fries. It is also widely consumed tomato juice. It can be kept in oil, dehydrated, frozen once or roasted salsa. To prevent heartburn problems we have to not dress with vinegar or lemon.

Grated carrot. Photography by Lablascovegmenu. Creative Commons Licence.

  • Carrot: sweet root, from which we have all year. It is very rich in beta carotene and vitamin A, B and C, between minerals containing iron stands. Beneficial for the eyes and for the states of convalescence and anemia, antioxidant and cleansing is very beneficial for the digestive system especially the intestines because it helps in the regulation and is also highly recommended for the liver. It is also recommended in case of heartburn and blood, fevers and infections of the digestive system, as it tones and restores its vitality. The healthiest way to eat it is raw in salads or juices as we saw in Fruit juice and vegetables, to eat it raw helps us to clean the teeth and develop the jaw muscle if there are teething problems or young children, the elderly can prepare them grated with its juice. It also supports many other forms of preparation (steamed or baked) and find it as an ingredient in any dish, rice...

Article written by Shauri.