Vegetables

Spinach

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Spinach is one of the best plant-based sources of iron, making it excellent for restoring energy levels, improving quality of the blood and anemia treatment. Spinach is rich in folate, extremely high in vitamin K and has good amounts of calcium, helping maintain good bone health. High vitamin A and carotenoid content makes it great for eye health and preventing cataracts and macular. Compounds in spinach like antioxidant kaempferol and chlorophyll may help slow down tumor growth and have anti-cancer effects. Spinach is rich in nitrates which, together with potassium, lower blood pressure and protect heart health. Antioxidant called alpha-lipoic acid, found in spinach, can help treat diabetes and lower glucose levels.

Radish

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Radish detoxifies body and blood, especially organs like liver and stomach. It improves quality of the blood and supports collagen production to strengthen blood vessel walls, lowering the risk of atherosclerosis. Acting as natural diuretic, it boosts urine production. Anthocyanins make it beneficial for heart health and prevent cardiovascular diseases. Radish contains decent amounts of potassium and helps reduce blood pressure. It is an excellent choice for people with diabetes, with low glycemic index and containing compounds that help regulate blood sugar levels and support production of hormones protecting against insulin resistance. Antifungal effect helps fight against some yeast infections caused by for example Candida. Finally, radish is great for the skin thanks to vitamin C and high water content, which also makes it good for hydration.

Pumpkin

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Pumpkin is type of squash and one of the best known sources of beta carotene, converted into vitamin A in the body. This makes it great for fighting certain cancers, maintaining eye health and preventing macular degeneration and cataract. Pumpkin is good for heart health and lowering blood pressure. It promotes fullness and is very filling while low in calories, helping with weight management. Both vitamin A and C help boost immunity and vitamins C and E additionally promote good and healthy skin.

Onion

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Onion is a good source of fibers called fructans which act as prebiotic, feeding the good bacteria in the guts. Therefore it is beneficial for gut flora and reduces the risk of colon cancer. Onion is rich in sulfur compounds and flavonoid antioxidants, especially quercetin. Quercetin reduces symptoms of bladder infections, is good for prostate health and lowers blood pressure and risk of cancer. The main benefits of onion include blood sugar regulation and fighting diabetes, increasing bone density for osteoporosis prevention and anti-inflammatory and antimicrobial effects.

Garlic

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Garlic is one the most powerful natural remedies due to its antibiotic properties. The strong smell comes from a sulfur compound allicin that gets released upon crushing or chopping. It has antioxidant and anti-inflammatory benefits and is the main active component in garlic. It helps fight atherosclerosis and after converting to diallyl sulfide, can treat intestinal infections, protect heart from damage and after a heart attack or surgery and treat diabetes. Garlic is great for intestinal health and protects from bad bacteria in the gut. It also reduces cholesterol levels and blood pressure. Garlic can be used for fighting cold, infections and lung, prostate and other types of cancer. It is consumed as raw, cooked, in form of tea or supplements.

Celery

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Celery packs a lot of nutrients in a very few calories, which makes it an excellent snack for weight loss. Rich in vitamin K and mainly antioxidants, it protects cells from damage and reduces inflammation, especially a compound called apigenin, which can ease arthritis symptoms. It can help neutralize effects from consuming acidic foods. Another compound found in celery called phthalide can help lower blood pressure and relax blood vessel walls. It is believed that celery can have anti-cancer properties due to presence of apigenin and luteolin.

Cucumber

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Cucumber has very high water content, decent amount of fiber and is low in calories, making it good for hydration, regular stool and weight loss. It can reduce inflammation due to high antioxidant levels and especially a polyphenol group lignans, which may help treat some cancers. Containing fair amounts of potassium, it lowers blood pressure. Nutrients found in its seeds can reduce cholesterol, helping protect heart health and so-called cucurbitacins found in cucumber are considered to prevent atherosclerosis. Cucumber can offer benefits for skin health and protect it from ageing and wrinkles and reduce swelling, sunburns and pain.

Kale

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Kale is one of the most nutrient rich foods known. It is packed with vitamin K, antioxidants and fiber, which make it great for diabetes prevention and treatment. Like other green vegetables, it contains chlorophyll, which might reduce the risk of cancer. Similar anti-cancer effects in kale come from high amounts of vitamin C, selenium and other antioxidants. Loaded with vitamin K that helps blood clotting and rich in calcium and phosphorus, kale is a good choice to keep bones healthy. Combination of vitamin C and A in kale support skin and hair growth and antioxidants lutein and zeaxanthin make it beneficial for eye health. Kale is high in nitrates, which help boosting physical performance in athletes and iron, helping supply muscles with oxygen.

Brussels sprout

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Brussels sprout stands out with its antioxidant content, particularly kaempferol. This compound may have anti-inflammatory and anti-cancer properties by reducing cancer cell growth and can improve heart health. Brussel sprout is rich in vitamin C and loaded with vitamin K, helping blood clotting and boosting bone health and has a high fiber content. Like other leafy vegetables, it is a great choice for people with diabetes and for regulating blood sugar levels. Omega-3 fats are also present in brussels sprout in decent amounts, making it a good plant based source of these healthy fats.

Carrot

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Carrot is a known booster of eye health. That is mainly for beta carotene it contains, converted to vitamin A in our body. Just 100g of raw carrot provides almost 3,5 daily doses of vitamin A. Eating some fat with carrot improves the absorption of beta carotene. Another antioxidant present in carrot is lutein, also good for eye health. Carrot is rich in vitamin K, as well as fiber, mainly pectin. Glycemic index of raw carrot is low, making it suitable for diabetes when consumed in this form. It is good for digestion and gut health and can aid weight loss. Thanks to high fiber content, it is believed that carrot can decrease cholesterol levels.

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