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Some of the Vegetarian Foods and its Benefits  Vegetables 
Artichokes  Artichokes are a member of the thistle family. They grow on stalks, with smaller or baby artichokes growing closer to the ground than regular size artichokes.
Health Benefits Artichokes are rich in potassium, calcium, iron, vitamin A, vitamin C and niacin. It is a powerful liver protector, it increases bile flow and decrease hepatitis risk. Artichokes lower serum cholesterol and blood pressure by increasing cholesterol excretion and decreasing cholesterol synthesis in the liver. Artichokes have compound similar to caffeine the gently stimulates the brain and nervous system, to offer a pick-me-up sensation. back to top Asparagus  The asparagus is a member of the lily family. They have been cultivated for more than 2000 years in South of Europe. The green type is most common but you can also find white asparagus.
Health Benefits Asparagus are poor in calories and loaded with vitamins and minerals. They are a good source of folic acid, vitamin A, B vitamins and vitamin C. They are also a fair source of calcium and fiber. It also contains Vitamin B9 which is particularly important for pregnant women since not enough of it can cause the birth of a baby with spina bifida. Asparagus have detoxifying and diuretic effects. Their fibers help us clean out our gastrointestinal tract. They also help the body get rid of the excess water. Asparagus also contains the phytochemical glutathione, which has antioxidant and anticarcinogenic properties. There are old beliefs that asparagus could increase feelings of compassion and love, promote fertility, reduce menstrual cramping, and increase milk production in nursing mothers. In some countries they are also used as an aphrodisiac. back to top Bitter Melon  Bitter melon is a green cucumber shaped fruit with gourd-like bumps all over it. It looks like an ugly, light green cucumber. The fruit is firm, like a cucumber and it tastes very bitter. Bitter Melon is the English name of Momordica charantia. It is also known by the names Karela and Bitter gourd.
Health Benefits Bitter Melon was traditionally used for a dazzling array of conditions by people in tropical regions. Numerous infections, cancer, leukemia, and diabetes are among the most common conditions it was believed to improve. Bitter Melon is reported to help in the treatment of diabetes and psoriasis. It has also been thought that Bitter Melon may help in the treatment of HIV, but the evidence thus far is too weak to even consider. The ripe fruit of Bitter Melon has been suggested to exhibit some remarkable anti-cancer effects, but there is absolutely no evidence that it can treat cancer. However, preliminary studies do appear to confirm that Bitter Melon may improve blood sugar control in people with adult-onset (type 2) diabetes. Rich in iron, bitter melon has twice the beta carotene of broccoli, twice the calcium of spinach, twice the potassium of bananas, and contains vitamins C and B 1 to 3, phosphorus and good dietary fiber. It is believed to be good for the liver and has been proven by western scientists to contain insulin, act as an anti-tumor agent, and inhibit HIV-1 infection. Bitter melon has been recently recommended by the Department of Health in the Philipines as one of the best herbal medicine for diabetic management. back to top Bok Choy  Bok choy is a member of the cabbage family that has a mild flavor. It also known as Chinese white cabbage, among other names. It consists of long, thick, white stalks, topped by intensely blue-green leaves.
Health Benefits Like any other cabbage family, bok choy offers many of the same nutrition benefits as other cabbages. It is high in vitamins A and C. Bok choy also is a good source of folic acid, and its dark green leaves make it a good source of beta carotene as well. Bok choy also contains a compound called Dithiolthione which helps fight cancer and boost antioxidant activity.
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Bottle Gourd  Bottle gourd is yellowish green, having the shape of a bottle. It has white pulp, with white seeds embedded in spongy flesh. Bottle gourds have been cultivated since time immemorial and they are, probably one of the earliest vegetables cultivated by man. It is a hairy, rapid growing trailing or climbing annual herb, extending 30 feet or more in length.
Health Benefits Bottle gourd is very valuable in urinary disorders. The juice of bottle gourd is a valuable medicine for excessive thirst due to severe diarrhoea, diabetes and excessive use of fatty or fried foods. The cooked vegetable is cooling, diuretic, sedative and antibilious. It gives a feeling of relaxation after eating it. A mixture of bottle gourd juice and sesame oil acts as an effective medicine for insomnia. Bottle Gourd helps in constipation. It is not only rich in essential minerals, iron, protein and trace elements; it is also rich in fibre. back to top Broccoli  Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation was originated in Italy. Broccolo, its Italian name, means "cabbage sprout." Because of its different components, broccoli provides a range of tastes and textures, from soft and
flowery (the floret) to fibrous and crunchy (the stem and stalk). Health Benefits Broccoli contains phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. It lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. A weekly serving of cruciferous vegetables such as broccoli halves advanced prostate cancer risk. Other benefits of broccoli: - It has a cleansing ability.
- It supports healthy stomach.
- It provides great help for sun-damaged skin.
- It helps reduce heart disease risk.
- It prevents cataract.
- Builds strong bones.
- It boost immune system
- It helps prevent birth defects.
back to top Brussel Sprouts  Brussel sprouts looks like a perfect miniature versions of cabbage since they are closely related, both belong to the Brassica family of vegetables. Brussels sprouts grow in bunches of 20 to 40 on the stem of a plant that grows from two to three feet tall.
Health Benefits Brussel Sprouts contains phytonutrients that enhance the activity of the body's natural defense systems to protect against disease, including cancer. Sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly. Cruciferous vegetable like brussel sprouts is associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Brussel sprouts is also an excellent source of vitamin C which supports healthy skin and immune function. It is rich in fiber and provides significant cardiovascular benefits as well. Brussel sprouts also protects rheumatoid arthritis and and prevents birth defects. back to top Cabbage  Cabbage is a sturdy, strong and abundant vegetable. Hardy and easy to grow, it is almost universally available in all countries and cultures. Cabbage belongs to the all important family of cruciferous vegetables. The members of this family of vegetables are so named for their cross shaped (crucifer) flower petals.
Health Benefits Rich in nutrition and fiber, cabbage is an absolutely phenomenal source of Vitamin C. Even more impressive is that cabbage is famous for a specialized, naturally occurring, nitrogenous compound known as indoles. Current research indicates that indoles can lower the risk of various forms of cancer. A diet rich and abundant in cabbage reveals a much lower rate of prostate cancer among men and similar data regarding breast cancer among women. Cabbage is rich in the following nutrients: Vitamin A: responsible for the protection of your skin and eyes.
Vitamin B: helps maintain integrity of nerve endings and boosts energy metabolism.
Vitamin C: an all important anti-oxidant and helps the mitochondria to burn fat.
Vitamin E: a fat soluble anti-oxidant which plays a role in skin integrity. back to top Carrots  The carrot has a thick, fleshy, deeply colored root, which grows underground, and feathery green leaves that emerge above ground. Carrots belong to the Umbelliferae family along with parsnips, fennel caraway, cumin and dill which all have the umbrella-like flower clusters that characterize this family of plants.
Health Benefits Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision. Although best known for their high content of beta carotene, carrots also contain a phytonutrient called falcarinol that may be responsible for the recognized epidemiological association between frequently eating carrots and a reduced risk of cancers. back to top Cauliflower  Cauliflower is a vegetable with a tight head of creamy white flower buds, sometimes called 'The Aristocrat' of the cabbage family. Cauliflower lacks the green chlorophyll found in other members of the cruciferous family of vegetables like broccoli, cabbage and kale, because the leaves of the plant shield the florets from the sun as they grow.
Health Benefits Cauliflower contain compounds that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens. Cruciferous vegetables like cauliflower contain both glucosinolates and thiocyanates (including sulforaphane and isothiocyanate). These compounds increase the liver's ability to neutralize potentially toxic substances. Many enzymes found in cauliflower also help with the detoxifying process. Cauliflower is also rich in Vitamin C which helps protects humans againsts rheumatoid arthritis. Research reveals that it also provides signifant cardiovascular benefits. back to top Celery  Celery is an erect, leafy vegetable with edible stalks and leaves. It has become a common household staple along with carrots, onions and potatoes. Its crunchy texture and distinctive flavor makes it a popular addition to salads and many cooked dishes.
Health Benefits Celery is an excellent source of vitamin C that helps to support the immune system. It also contains several active compounds that promote health, including phalides, which may help lower cholesterol, and coumarins, that help prevent free radicals from damaging cells, thus decreasing the mutations that increase the potential for cells to become cancerous. In addition, compounds in celery called acetylenics have been shown to stop the growth of tumor cells. Celery is also rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping the body to get rid of excess fluid. back to top Ceylon Spinach  Ceylon spinach is a kind of spinach which has a tender and fleshy stems with broad leaves. It is commonly called "alugbati" in the Philippines and usually found in South-East Asia and Africa. It can easily grow up in garden without taking too much care.
Health Benefits Ceylon spinach is a great source of antioxidant, vitamins A, B and C, Iron and Calcium. Research reveals that it's good for health and works as a soft laxative. The roots are quite effective in removing redness of the skin. It has been used in dressing to cover up the swelled area to minimize the puffiness. It produces a cooling effect when a mixture of leaf pulp and butter is applied to a burn and scald. Liquid of the plant is effective for acne eruptions and also eases inflammation. back to top Cucumber  Cucumber is a green vegetable with a whitish flesh that has a high water content and a mild flavour. It is scientifically known as Cucumis sativus and belong to the same family as watermelon, zucchini, pumpkin, and other types of squash.
Health Benefits The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumbers'hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium. The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber's high water content makes it naturally hydrating; a must for glowing skin. Having a high potassium, magnesium and fiber, cucumber helps drop blood pressure to a healthier level. back to top Eggplant  Eggplant is a vegetable with a shiny skin, that can range in colour from yellowish-white to deep purple, with creamy white flesh. It belongs to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. They are generally describe as having a pleasantly bitter taste and spongy texture.
Health Benefits Eggplants is an excellent source of vitamins and minerals. It also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such as caffeic and chlorogenic acid, and flavonoids, such as nasunin. Benefits attributed to chlorogenic acid includes antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. back to top Garlic  Garlic is a species in the onion family Alliaceae. Its close relatives include the onion, the shallot, and the leek. Garlic has been used throughout recorded history for both culinary and medicinal purposes. It has a characteristic pungent, spicy flavor that mellows and sweetens considerably with cooking.
Health Benefits Human population studies show that eating garlic regularly reduces the risk of esophageal, stomach, and colon cancer. This is partly due to garlic's ability to reduce the formation of carcinogenic compounds. Garlic is also regarded as one of the most effective remedies to lower blood pressure. It has the power to ease the spasm of the small arteries thereby reducing the pressure and tension. It also slows the pulse and modifies the heart rhythm, besides relieving the symptoms of dizziness, shortness of breath and the formation of gas within the digestive track. Garlic has antibacterial, antiviral, and anti-fungal activity. It has also been used successfully for a variety of skin disorders. Garlic also helps in the digestive system and an excellent remedy for whooping cough. back to top Green Beans  Green beans is commonly referred to as string beans. They are usually deep emerald green in color and come to a slight point at either end. They contain tiny seeds within their thin pods.
Health Benefits
Green beans are quite low in calories but are loaded with nutrients. It is an excellent source of vitamin C, vitamin K which helps maintain strong bones and manganese. Green beans are very good source of vitamin A (notably through their concentration of carotenoids including beta-carotene), dietary fiber, potassium, folate, and iron. It is also a good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorous, protein, omega-3 fatty acids and niacin. Other benefits of green beans includes: - It offers cardiovascular protection.
- Promotes healthy colon.
- It has a very strong anti-inflammatory effects which makes green beans helpful for reducing the severity of diseases where inflammation plays a major role, such as asthma, osteoarthritis, and rheumatoid arthritis.
- It is a very good source of iron.
- It promotes a healthy immune system.
back to top Horseradish Tree  Horseradish tree is a fast growing, aesthetically pleasing small tree adapted to arid, sandy conditions. It is also called "Moringa", "mother's best friend" or "Malunggay" in the Philippines. The species is characterized by its long, drumstick shaped pods that contain its seeds.
Healthy Benefits Horseradish tree or moringa is best known as an excellent source of nutrition and a natural energy booster. Loaded with nutrients, vitamins and amino acids, it replenishes your body and provides what you need to get through a hectic weekday or active weekend. It also relaxing which helps reduce blood pressure and assure a good night's sleep. Other health benefits of horseradish are strong immune system healthy skin condition , controlled blood pressure , eases headaches and migraines , helps against diabetes by lowering body's sugar level, reduction of inflammations and arthritis pains, restriction of tumors and healing of ulcers. It is loaded with nutrients that each ounce of Horseradish tree contains seven times the Vitamin C found in oranges, four times the Vitamin A of carrots, three times the iron of spinach, four times as much calcium as milk and three times the potassium of bananas. back to top Kale  Kale (aslo known as collard greens) is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health promoting, sulfur-containing phytonutrients.
Health Benefits Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as kale, are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer. Kale helps optimize cell's detoxification and cleansing ability. Kale is also well known for its carotenoids, especially lutein and zeaxanthin. These carotenoids act like sunglass filters and prevent damage to the eyes from excessive exposure to ultraviolet light. Studies have shown the protective effect of these nutrients against the risk of cataracts, where increased eye cloudiness leads to blurred vision. Kale also emerged as an excellent source of traditional nutrients, including vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a health superstar! back to top Lettuce  Lettuce is synonymous with salads as they are predominantly made from crispy green lettuce leaves. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa derived from the Latin word for milk.
Healthy Benefits Llettuce is a good source of chlorophyll and vitamin K. Iceberg lettuce provides a good source of choline. Romain lettuce is the most nutrient-dense of all the lettuce varieties and is an excellent source of vitamins A, B1, B2, and C, folic acid, manganese and chromium. Since lettuce is very low in calories, it has been effective when consumed as a diet food. back to top Mirliton Pear  Mirliton Pear commonly called as "chayote" is a member of the gourd family and is a variety of tropical squash. It has a mild taste, similar to a cucumber or zucchini.
Healthy Benefits It is high in vitamin C, the chayote is low in calories low in sodium, contains no cholesterol, and is a good source of fiber. It is also a very good source of folate. back to top Mung Bean  Mung Beans are beans that are small and round and can be green, brown or black in colour. The inside of a Mung Bean is mustard coloured. Mung Beans have a sweet flavour, soft texture and are easy to digest.
Health Benefits Mung bean possesses detoxicant, heat dispersing, diuretic, and hypolipemic properties. The most common traditional uses of mung bean include heat rash, prickly heat, summer heat syndrome (restlessness, irritability, thirst, etc.), heatstroke, food and drug poisoning, "toxic" conditions (erysipelas, carbuncles, boils, swellings, sores, etc.). Modern internal uses include agricultural and heavy metal poisoning, mumps, dysentery, enteritis, and dyspepsia. Modern external uses include blackheads, acne, sores, boils, and burns. Mung bean is rich in the traditional nutrients, including protein, carbohydrates, fibers, minerals, vitamins and lipids, among others. Mung Bean sprouts on the other hand, are high in choline, protein and the amino acid methionine, Vitamins A, B complex, C and E; minerals calcium, magnesium, potassium, and phosphorous; trace minerals zinc, chromium and iron. back to top Mushroom  Mushrooms are not a true vegetable in the sense that it does not have any leaves, roots, or seeds, and really does not need any light to grow. It is a fungus, which grows in the dark and creates more mushrooms by releasing spores. Mushrooms are found all over the world and have been a very honored food in many cultures.
Healthy Benefits Mushrooms are brimming with protein, B vitamins (riboflavin, niacin and pantothenic), and minerals (selenium, potassium,and copper). They're low in calories and may have antibacterial substances to help the body. Cooked fresh mushrooms offer the most nutritional benefit versus the canned version that may have more sodium. back to top Onions  Onions is a white bulb of the lily family with many tightly wrapped thin layers and pungent flesh. The word onion comes from the Latin word unio for "single," or "one," because the onion plant produces a single bulb, unlike its cousin, the garlic, that produces many small bulbs. The name also describes the union (also from unio) of the many separate, concentrically arranged layers of the onion.
Health Benefits Onions is rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. It contains allyl propyl disulphide, which is responsible for the lowering effect of blood sugar level in the body. In addition, onions are very rich in chromium which helps prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. Onions aslo contains vitamin C, and numerous flavonoids, most notably, quercitin which is associated with a significantly reduced risk of developing colon cancer whe consumed two or more times per week. Onions also help maintain healthy bones, suggests a study published in the Journal of Agricultural and Food Chemistry. In addtion, several anti-inflammatory agents in onions render them helpful in reducing the severity of symptoms associated with inflammatory conditions such as the pain and swelling of osteo- and rheumatoid arthritis, the allergic inflammatory response of asthma, and the respiratory congestion associated with the common cold. back to top
Pea
 Peas is a small round fleshy green seed with a sweet flavour that is contained in a sometimes edible pod. Peas are one of the few members of the legume family that are sold and cooked as fresh vegetables. Nature packages green peas in several different forms all of which have a vibrantly delicious flavor, wonderful texture and a wealth of health-promoting nutrients.
Health benefits Green peas are bursting with nutrients. They provide good to very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein. Green peas provide nutrients that are important for maintaining bone health. They are a very good source of vitamin K1, which activates osteocalcin, the major non-collagen protein in bone. Green peas also serve as a very good source of folic acid and a good source of vitamin B6 which is a great support of cardiovascular health. Green peas a very good source of thiamin-vitamin B1 and a good source of vitamin B6, riboflavin-vitamin B2 and niacin-vitamin B3, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism. Green peas are also a good source of iron, a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function, and learning problems. In addition, green peas are a very good source of vitamin C, which are instrumental in helping to prevent the development of cancer. A high intake of vitamin C has been shown to reduce the risks for virtually all forms of cancer, including leukemia, lymphoma, and lung, colorectal, and pancreatic cancers as well as sex hormone-related cancers like breast, prostate, cervix, and ovarian cancers. back to top Pepper  The pepper plant is a member of the nightshade family which also includes potato, tomato, and eggplant. Whether red, orange, yellow or green, the brilliant tints of these gleaming fruits are largely responsible for their nutritional appeal.
Healthy Benefits Regardless of their exterior, all bell peppers share a healthy dose of fiber, a hallmark of their characteristic crunch, which helps lower cholesterol and ward off colon cancer. They also offer a wealth of vitamin B6 and folic acid, thought to protect blood vessels from damage by reducing levels of homocysteine in the body. Plentiful A and C vitamins boost immunity and guard against a range of ailments, including heart disease, diabetes, arthritis and risks associated with smoking such as emphysema. The sunniest tones of the peppers yield the highest concentration of antioxidant carotenoids. One small red, yellow or orange pepper provides three times the recommended daily allowance of vitamin C; way ahead of citrus. Red peppers stand out as one of the few foods that contain lycopene, a carotenoid which lowers the risk of various cancers, including prostate and cervical cancer. These crimson packages are also packed with beta-carotene, converted to vitamin A in the body and essential for night vision. Nature's best source of zeaxanthin, a compound known to protect against cataracts and macular degeneration, can be found in orange peppers.
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Potato  Potatoes belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. They are the swollen portion of the underground stem which is called a tuber and is designed to provide food for the green leafy portion of the plant. Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world.
Health Benefits Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips which make it a potential contributor to a heart attack. But by taking away the extra fat and deep frying, a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potaoes is a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber. It also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.
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Radish  Radish is a root vegetable which belongs to the cruciferous family of cabbage, kale, broccoli, and Brussels sprouts. This vegetable can be eaten raw in appetizer and salads or cooked as ingredient to soup dishes.
Health Benefits Radishes and their greens provide an excellent source of vitamin C. Radish leaves contain almost six times the vitamin C content of their root and are also a good source of calcium. Red Globes (right) also offer a very good source of the trace mineral molybdenum and are a good source of potassium and folic acid. Daikons (left) also provide a very good source of potassium and copper. Radishes contain cancer-protective properties. Throughout history radishes have been effective when used as a medicinal food for liver disorders. They contain a variety of sulfur-based chemicals that increase the flow of bile. Therefore, they help to maintain a healthy gallbladder and liver, and improve digestion. Fresh radish roots contain a larger amount of vitamin C than cooked radish roots. Radish greens also contain far more vitamin C, calcium, and protein than the roots. back to top Spinach  Spinach is a leaf vegetable with of a vivid green colour, crinkled leaves. It is a flowering plant in the family of Amaranthaceae. It provides more nutrient than any other food.
Health Benefits Spinach can not only make you strong like Popeye, it also protects against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. Spinach contains at least 13 different flavonoid compounds which researchers identified, that function as antioxidants and as anti-cancer agents. It also contains a high level of Vitamin K and an excellent source of vitamin C, vitamin A and folate. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium. Other benefits of spinach include: - It protects cardiovascular disease.
- It promotes gastrointestinal health.
- Nutrients found in spinach has anti-inflammatory effects.
- Spinach protects the brain from oxidative stress and may reduce the effects of age-related declines in brain function. Therefore, spinach helps improve learning capacity and motor skills.
- It also improves better eyesight and an excellent source of iron.
back to top Squash  Squash is a member of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all share some common characteristics. The entire vegetable, including its flesh, seeds and skin, is edible.
Health Benefits Squash in very high in vitamin A, and also contains fiber, vitamins C, B6, B1, potassium, and folate. It has been found to contain phytonutrients, which may help prevent cancer. back to top Zucchini  Zucchini is a member of the gourd family.It is cylindrical in shape and brilliant dark green in color, with a watery flesh and mild flavor. Though zucchini can grow to almost monstrous proportions, the smaller vegetables are the most flavorful.
Health Benefits Although these vegetables can be hefty and substantial, they are actually composed of 95% water, therefore could be a refreshing raw addition to salads. Small, baby zucchini contains the sweetest taste compared to bigger ones. Zucchini contain Vitamin C and lutein, which promotes eye health.
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