Eggplant, commonly known as Aubergine and Brinjal, belongs to the solanaceae family of vegetables. Eggplant belongs to the nightshade family, and is kin to the tomato, bell pepper and potato. What is surprising to many is that eggplant actually comes in a variety of colours such as purple, yellow, green and orange.

Eggplants, aside from their rich texture, contain a multitude of vitamins and phytonutrients. Eggplants are a source of antioxidants, dietary fiber, vitamin C, vitamin K, niacin, vitamin B6, folate, and manganese.

Antioxidant Activity

Eggplant is a source of antioxidants. It is the presence of the phytonutrients, nasunin and chlorogenic acid, that provide eggplant with its antioxidant potential. Nasunin is a anthocyanin and is commonly found in the skin of the eggplant. Nasunin is very effective in naturalizing free radical activity in the body. Nasunin and chlorogenic not only protect at the cellular level, but has been shown to protect lipids that are present in brain cell membranes.

Lower Cholesterol with Eggplants

Laboratory results indicate that eggplant has the potential to lower total body cholesterol level. Furthermore, eggplants have been shown to help improve the flexibility of blood vessels, thereby improving the flow of blood. The active nutrients in play are numerous phytonutrients that work together to help lower cholesterol levels. It is important to note, however, that results have been mixed so more research is recommended on this subject matter.

Source of Fiber

Eggplant is a source of dietary fiber. Fiber not only helps to keep you regular, but has many cardio-protective factors as well. Dietary fiber helps keep blood sugar in check, helps lower cholesterol, improve digestive function and help with weight management.

Onions have been recognized through centuries for their culinary versatility, as well as their medicinal properties. Onions have been cultivated for thousands of years. Onions have also been recognized for their positive effects on diabetes, cardiovascular health and anti-bacterial properties.

Onions are rich in sulfur-containing compounds, which give them their unique aroma and health promoting benefits. Onions are a source of vitamin C, the mineral chromium, and the antioxidant quercitin. There are many health benefits of onions!
 

Blood Sugar-Lowering Effects

The consumption of onions with meals may help regulate blood glucose levels after a meal. This may be due to the presence of allyl propyl disulfide (which improves the availability of insulin) as well as chromium, the mineral that helps in insulin response. Onions may be a beneficial factor in diabetes management.
 

Cardiovascular Benefits

Onions may help promote cardiovascular health. The sulfur content, along with the presence of vitamin B6 and other vitamins and minerals of Onions have been shown to lower high cholesterol levels, as well as high blood pressure. Therefore, regular consumption may help reduce the risk of atherosclerosis, heart disease and stroke.
 

Onions: Cancer Fighting Properties

Onions contains many cancer-fighting compounds. Onions may help protect the colon against toxic chemicals and may help stop the growth of cancer cells. New research suggests that onions have many compounds that help slow tumour growth and also reduce their size. Onions may reduce the risk of oral cancer, esophageal cancer, colon cancer, breast cancer, ovarian cancer, and prostate cancer.
 

Onions: Anti-Inflammatory and Anti-Bacterial Activity

Traditionally, onions have been used to reduce inflammation. Fresh onions contain many anti-inflammatory compounds, anti-oxidants and phytochemicals. Therefore, onions may help reduce the pain and inflammation associated with many chronic conditions, including asthma, osteoarthritis and rheumatoid arthritis. Certain flavonoids including quercitin, in onions also give it potent anti-bacterial properties.
 

Traditional Uses

Onions have been used to cleanse the system by increasing urination. Onions have also been prescribed to improve the appearance of hair, finger and nails. Onions have also been used to treat sinus inflammation.

Green peas, a legume, have three distinct types: garden or green peas, snow peas and snap peas. Peas are primarily recognized for their intense green colour and somewhat sweet flavour, depending on the variety.

Peas are packed with a multitude of health promoting properties. Peas are a source of vitamin A, vitamin C, protein, vitamin K, thiamine, vitamin B6, folate, pantothenic acid, iron, manganese and dietary fiber.
 

Anti-Oxidants and Flavonoids

Green peas are an excellent source of phytonutrients with anti-oxidant activity. Antioxidants, such as vitamin C, play a role in decreasing cardiovascular damage. These beneficial compounds neutralize free radicals in the body. Free radicals directly damage blood vessels and can cause cholesterol to build up in artery walls; therefore, anti-oxidants can be helpful in preventing the development and progression of atherosclerosis, stroke, heart disease and arthritis.
 

Reduce the Risk of Cardiovascular Disease

Green pea consumption helps in reducing the risk of atherosclerosis, stroke and heart disease. Green peas are an excellent source of vitamin A, vitamin C and vitamin K. Vitamin C is a powerful antioxidant that helps remove free radicals form the system, and thereby reduce the risk of heart disease, stroke. Green peas are an excellent source of vitamin K, which is important for both bone health and proper blood clotting.

Folate and vitamin B6 promote the proper functioning of the cardiovascular system. Studies have shown that a deficiency of folate, which causes the accumulation of the amino acid homocysteine in the body, significantly increases the risk for heart disease. Homocysteine promotes atherosclerosis by promoting the deterioration of arterial walls as well as promoting blood clot formation. The dietary fiber content in green peas further helps reduce the risk of heart disease and stroke.
 

Source of Folate

Green peas are also an excellent source of folate, which not only helps lower the risk of neural birth defects, but helps prevent heart disease. Green peas are an excellent source of magnesium, a mineral that can help lower high blood pressure and protect against heart disease as well.
 

Green Peas: Source of Iron

Green peas are an excellent source of iron. The mineral iron helps transport oxygen from the lungs to the rest of the body. A regular consumption of iron, which is necessary for proper blood cell formation, may help prevent anaemia.
 

Green Peas: Source of Dietary Fiber

Green peas are a source of dietary fiber. Fiber may help with weight management, as well as keep your digestive health in check. Fiber also acts to prevent constipation, help lower cholesterol levels, reduce cancer risk, as well as relieve other gastro-intestinal issues.
 

Therapeutic Role of Green Peas:

Due to being low calorie but very nutrient dense, green peas make an excellent snack if you are trying to lose weight or maintain a healthy weight. Green peas have also been prescribed to increase energy function in the body. Green peas are said to maintain healthy vision as well as improve immune function.

Since ancient time, celery has been revered for its taste as well as its medicinal properties. Celery belongs to the umbelliferae family, which includes carrots, fennel, parsley and dill.

Surprising to many, celery has long been used to treat many cardiovascular disease. Many nutrients and compounds give celery its unique health benefits. These include vitamin C, phthalides, and coumarins. Celery also contains many other nutrients that make it an excellent addition to any diet.
 

Antioxidant Activity

Celery is a rich source of vitamin C, a powerful antioxidant. Vitamin C helps prevent the damage caused by free radicals, and therefore helps decrease the risk of inflammatory conditions, such as asthma, osteoarthritis, rheumatoid arthritis, heart disease, stroke and cancers. Vitamin C also helps boost immune function and protects against colds and flus.

Another source of antioxidants from celery is from the seeds. Celery seeds contain limonene oil, which shows high anti-oxidant potential.
 

Potential Blood Pressure Benefits

Traditional medicine, particularly Chinese medicine, has prescribed celery to lower blood pressure. Phthalides, which are contained in celery, help which can help relax the muscles around the arteries as well as reduce stress hormones. Both these factors contribute to improved blood flow.

Celery is also a good source of potassium, magnesium and calcium, which help lower blood pressure.
 

Traditional Uses of Celery

Celery has been used to treat a variety of ailments and is an integral part of many home remedies. Traditionally, celery has been prescribed to induce calmness. It has been prescribed to treat joint pains, including those associated with arthritis. Also, celery juice has been used to suppress appetite.

Cabbage, part of the Cruciferous family, is extremely health promoting and nutrient dense. Since ancient times, cabbage has also been revered for its medicinal properties and has been used for centuries to treat a variety of conditions.

These vegetables are garnering a lot of attention due to their phytochemicals and anti-cancer properties. Cabbage is an excellent source of vitamin C. It is also a very good source of fiber, potassium, biotin, vitamin B6, potassium, calcium and magnesium.
 

Cabbage: Protection Against Cancer

Cabbage, as with other cruciferous vegetables, contains the phytonutrients sulforaphane and isothiocyanates, which have significant anti-cancer effects. Glucosinolates are also anti-oxidant compounds that help eliminate carcinogens from the system. These phytonutrients help reduce tumour growth and reduce cancer cell metastasis.

Sulforaphanes help remove toxins from the body, including cancer causing compounds. Isothiocyanates help destroy carcinogens and help stop cancer cell division. Cruciferous vegetables such as cauliflower, broccoli, cabbage and brussel sprouts may help reduce the risk of colon cancer, prostate cancer, lung cancer, breast cancer and ovarian cancer.
 

Cabbage: Helps Cell Detoxification

The phytonutrients in broccoli help improve the detoxification capabilities of the body, specifically at the cellular level. Cells are better able to help neutralize and get rid of damaging free radicals, toxins, and cancer causing compounds.
 

Cabbage: Treat Peptic Ulcers

Traditionally, the juice of cabbages has been used to treat peptic ulcers. This form of treatment is shown to be effective due to the presence of the amino acid glutamine, which is believed to improve gastro-intestinal health.
 

Traditional Uses

Cabbage has long been revered for its medicinal and healing properties. Cabbage consumption has been prescribed to improve eyesight. Also, cabbage consumption has been contributed to better appearance of the skin.

The juice of the cabbage is also believed to be a powerful anti-fungal treatment. Also the juice has been used to treat headaches, as well as gastro-intestinal concerns.

Broccoli is a vegatable that many kids run from. However, by not including broccoli in your deit many be doing you more harm than good.

Broccoli, part of the cruciferous vegetables, is closely related to cabbage and cauliflower. Broccoli is a vital source of many vitamins and phytonutrients. Broccoli is an excellent source of vitamins K, C, and A, folic acid and dietary fiber. It’s a very good source of phosphorus, potassium, magnesium, and vitamins B6 and vitamin E, as well as many powerful phytonutrients.
 

Protection Against Cancer

Broccoli contains the phyto-nutrients sulforaphane and isothiocyanates, which have significant anti-cancer effects. These phytonutrients help reduce tumor growth and reduce cancer cell metastasis. Sulforaphanes help remove toxins from the body, including cancer-causing compounds. Isothiocyanates help destroy carcinogens and help stop cancer cell division. Cruciferous vegetables such as broccoli, cabbage and brussel sprouts may help reduce the risk of colon cancer, prostate cancer, lung cancer and ovarian cancer.
 

Helps Cell Detoxification

The phytonutrients in broccoli help improve the detoxification capabilities of the body, specifically at the cellular level. Cells are better able to help neutralize and get rid of damaging free radicals, toxins, and cancer causing compounds.
 

Improve Bone Health

Broccoli is a rich source of calcium, which is an integral part of bones. Broccoli also contains vitamin C, which helps improve the absorption of calcium.
 

Reduced Risk of Birth Defects

Broccoli is a source of the B vitamin, folic acid. Folic acid is required in DNA synthesis, and helps prevent neural tube defects.

Olives are a great addition to any kitchen. Olives have been recognized for its health promoting properties for thousands of years.

Olives are fruits of the tree known as Olea europaea. Olives are a rich source of oleic acid, a monounsaturated fat that has been shown to lower cholesterol levels.

Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black colour. Both olives and olive oil have been consumed for thousands of years.
 

Anti-Oxidants and Flavonoids

Olives are an excellent source of phytonutrients with antioxidant activity. Fat soluble anti-oxidants, such as vitamin E, play a role in decreasing cardiovascular damage. These beneficial compounds neutralize free radicals in the body. Free radicals directly damage blood vessels and can cause cholesterol to build up in artery walls; therefore, anti-oxidants can be helpful in preventing the development and progression of atherosclerosis, stroke, heart disease and arthritis.
 

Reduce Risk of Cardiovascular Disease

Antioxidants also play a role in decreasing cardiovascular damage. Vitamin E neutralizes free radicals in the body. Free radicals directly damage blood vessels and can cause cholesterol to build up in artery walls; therefore, vitamin E can be helpful in preventing the development and progression of atherosclerosis and heart disease.
 

Beneficial Anti-Inflammatory Effects

Olives provide powerful anti-oxidant effects due to the availability of monounsaturated fats and vitamin E in olives. The consumption of olives and olive oil may help protect against the pain and inflammation associated with arthritis.
 

Traditional uses of Olives

Olive consumption has traditionally been prescribed to reduce the instances of hot flashes in menopausal women. Olives have also been given to help cool the body, detoxify organs and treat respiratory ailments.

Garlic is one of the oldest cultivated plants in the world, having been grown for over 5000 years. Garlic has been highly regarded for both its taste and medicinal properties throughout time. Today, much evidence confirms the multitude of health benefits associated with garlic.

What gives garlic some of its powerful health benefits are sulfur-containing compounds including thiosulfinates (including allicin), sulfoxides (including alliin), and dithiins (including ajoene). Garlic is also an excellent source of manganese, a very good source of vitamin B6 and vitamin C and a good source of selenium, phosphorus, calcium, potassium, iron, and copper.
 

Garlic: Cardiovascular Benefits

There are many benefit of garlic on blood pressure, platelet aggregation, triglyceride levels, and cholesterol levels. Garlic may help relax blood vessel walls, allowing for improved blood flow. Many of its health benefits can be attributed to its anti-oxidant ability. After garlic consumption, significant reduction in free radicals can be seen. Therefore, garlic may have beneficial effects on conditions such as atherosclerosis.

Garlic’s numerous beneficial cardiovascular effects are due to not only its sulfur compounds, but also to its vitamin C, vitamin B6, selenium and manganese. Allicin may help lower blood pressure and improve blood circulation throughout the body.

Garlic is a very good source of vitamin C, antioxidant protects LDL cholesterol from oxidation, thereby protecting against cardiovascular disease. Garlic’s vitamin B6 helps prevent heart disease via lowering homocysteine levels, which can directly damage blood vessel walls. Selenium also works with vitamin E in a number of vital antioxidant systems.
 

Garlic: Anti-Inflammatory, Anti-Bacterial and Anti-Viral Properties

Traditionally, garlic has been used to reduce inflammation. Fresh garlic contains many anti-inflammatory compounds and anti-oxidants. Therefore, garlic may help reduce the pain and inflammation associated with many chronic conditions, including asthma, osteoarthritis and rheumatoid arthritis.
Garlic also contains allicin, a powerful anti-bacterial and anti-viral. Allicin has been used to protect against colds, flu, stomach viruses, and Candida yeast. Allicin may also help protect against tuberculosis and botulism.
 

Garlic: Cancer Fighting Properties

Garlic contains many cancer-fighting compounds. Allicin, for example, may help protect the colon against toxic chemicals. Also, allicin may help stop the growth of cancer cells. Garlic also contains vitamin C and selenium, which may help reduce the risk of colon cancer. New research suggests that garlic has many compounds that help slow tumour growth and also reduce their size.
 

Traditional Uses of Garlic

Garlic has been used in ancient medicine to treat poor circulation. Due to its anti-bacterial, anti-viral and anti-fungal properties, garlic has been used to treat wounds, cholera, intestinal parasites, and yeast infections. Garlic is also considered an aphrodisiac.

Ginger has been used as a spice and a herb for centuries, and is revered for both its taste and medicinal properties. It has been used by a variety of ancient cultures to treat a multitude of ailments, including inflammatory diseases and cancers.

Ginger is a good source of magnesium, manganese, potassium, copper and vitamin B6. Ginger is a source of gingerol, giving ginger antioxidant capabilities.
 

Powerful Anti Inflammatory and Antioxidant

Ginger is a powerful antioxidant, which works within the same mechanism as non-steroidal anti-inflammatory drugs. Ginger has also been shown to stop the effects of inflammatory proteins, specifically chemokine, which may help stop arthritic inflammation, rheumatoid arthritis, osteoarthritis and muscular discomfort. Ginger contains gingerols, very active anti-inflammatory compounds.

The phenolic compound, 6-gingerol, gives ginger its beneficial anti-oxidant effects. These compounds help reduce the pain and swelling associated with chronic inflammatory diseases, such as osteoarthritis, rheumatoid arthritis, and joint pains. Consuming ginger regularly may help further increase mobility.
 

Ginger: Anti-Fungal

The health benefits of ginger include its ability to ward of fungi. Ginger has been revered for its anti-fungal properties since ancient times. Ginger can protect against a variety of fungi.
 

Gastrointestinal Relief

Ginger can help prevent symptoms associated with motion sickness, including dizziness, nausea, and vomiting. In fact, ginger is a powerful anti-nauseate. Ginger has been used for ages for treating gastrointestinal distress. In traditional herbal medicine, ginger helps elimination of intestinal discomfort, and helps relax the intestinal tract. Those suffering from cramps, caused by stomach gas, have found ginger to be quite effective. Ginger also improves the functioning of the circulatory system.
 

Protection Against Colorectal Cancer

Gingerols are active phytonutrients in ginger. Current research on gingerols reveals their unique cancer-fighting abilities. Gingerols have been shown to inhibit the growth of colorectal cancer cells. Also, gingerols have shown promising results on inhibiting the progression of ovarian cancer cells.
 

Traditional Uses

In traditional medicine, ginger has been used to suppress joint pain and motion sickness. In Ayurvedic medicine, ginger has been used to enhance digestion. Ginger is believed to improve nutrient absorption and digestion. Ginger has also been prescribed to cleanse the system and help eliminate waste and toxins.

Some would consider the potato the ultimate comfort food. Potatoes actually come in many varieties. In fact, there are over 100 types of potatoes. Potatoes have a rich history and have been cultivated for thousands of years.

Potatoes are packed with nutrients. Potatoes are a low calorie, high fiber food. Potatoes are a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
 

Potatoes: Blood-Pressure Lowering Potential

Many compounds found in potatoes may help lower blood pressure. The presence of potassium as well as kukoamines may help lower blood pressure.
 

Potatoes: Source of Fiber

Potatoes, especially the skins, are a source of dietary fiber. Fiber may help with weight management, as well as keep your digestive health in check. Fiber also acts to prevent constipation and other gastro-intestinal issues.
 

Potatoes: Nourish Your Skin

Potatoes have traditionally been used in skin care regiments. Due to their vitamin and mineral composition, potato pulp has been used as an ointment to protect the skin from damage. Potato has been used to cure pimples and skin inflammations and minor burns.

Traditionally, potatoes were used to treat and prevent scurvy. Potatoes contain high amounts of vitamin C. Potatoes have also been used to treat gastro-intestinal ailments, including ulcers.
 

Potatoes: Protection against Heart Disease and Inflammation

Vitamin C also plays a role in decreasing cardiovascular damage. Vitamin C neutralizes free radicals in the body. Free radicals directly damage blood vessels and can cause cholesterol to build up in artery walls; therefore, vitamin C can be helpful in preventing the development and progression of atherosclerosis and heart disease. Vitamin C, along with the other vitamins and minerals present in potatoes actively help combat inflammation in the body, and may help alleviate the pain and swelling associated with arthritis.