Friday, October 12, 2007


We all eat vegetables, Fruits, greens everyday. But do we know that we are suppose to consume certain serves of vegetables and fruits per day?
No, most of us do not know. All we know is vegies, Fruits, greens and nuts have certain nutritional values.

According to recommended fact, we are suppose to consume 10 servings of vegetables and fruits everyday. Physically its diffcult to have 10 servings of vegies and fruits everyday. That is the reason doctors recommend to take organic health supplements. So that these supplements provide us important phytonutrients and antioxidants which we noramlly miss in our daily intakes.

Please understand that just by consuming supplements it will not be of any help in healthwise. Always it is recommended that you take more of Vegies, Fruits, Greens and Nuts which has naturally variety of benefits. Along with the healthy vegies fruits take supplements which will have an additional benefit value to maintain your health in good condition.

In this post, I want to share about the natural benefits of Vegetables.
These items have natural inbuilt nutritional and medicinal values. It will be more appropriate if all of us know the benfits, as well as make use of the benefits by consuming what our body needs naturally. Let us all make sincere effort to change our normal eating style to a healthy style.

Mind is corrupted always, by giving reasons...No....not possible ...I cannot do..
Come on friends ...You can do it ...Change folks....the sooner, the better.

By transforming yourself from normal eating style to healthy eating style you are doing a favour to your body which leads to a HEALTHY BODY. A healthy body gives a HEALTHY MIND, a healthy mind gives a HEALTHY SOUL.

The valuable information of health benefits of vegetables, fruits, greens and nuts are given by LEN's website. I sincerely thank LEN for the information given.


1.A large consumption of tomato can help improve skin texture and color.
2.Tomato is a good blood purifier.
3.Tomato helps in cases of congestion of the liver (protects the liver from cirrhosis) as well as for dissolving gallstones.
4.Tomato is a natural antiseptic therefore it can help protect against infection Nicotinic acid in tomatoes can help to reduce blood cholesterol, thus helps prevent heart diseases.
5.Vitamin K in tomatoes helps to prevent haemorrhages.
6.Tomato contain lycopene (the red pigment in tomato), this pigment is a powerful antioxidant that can also fight cancer cells.


Onion is being used for centuries not just to add flavor to foods but also for its therapeutic properties. Onion have an antibacterial and antifungal properties. Some people mixed vinegar with onion juice and apply it in their freckles and warts, it is believed that it can remove/reduce this skin problems.

Nutritive Values of Onions : Per 100 gm.

Vitamin A : 50 I.U.
Vitamin B :
Vitamin C : 9 mg.
Calcium : 32 mg.
Phosphorus : 44 mg.
Potassium : 300 mg.
Carbohydrates : 10.3 gm.
Protein : 1.4 mg.
Calories : 45

Health Benefits of Onion :

Diuretic (increases the secretion of urine)
Slightly laxative
High Blood Pressure
Sinus conditions - helps to drain mucus from the cavities and loosen phlegm.
Valuable for the hair, nails of the fingers and toes, and for the eyes.
Diabetes mellitus - lowers blood sugar.
Lowers cholesterol
Bronchitis (inflammation of the bronchial tube)
Reduce inflammation
Neuritis (inflammation of the nerves)
Vertigo (inflammation of nerves)
Helps destroy worms and other parasites.
Whether fresh or cooked onions have antiplatelet, adhesiveness, thus preventing thrombosis.
Prolong longevity


Broccoli is a member of the cruciferous family, which includes kale, cabbage, cauliflower and brussel sprouts, this cruciferous family can help protect the body against cancer.

Broccoli contain a substance called Sulforaphane, this substance was shown to dramatically reduce the number, size and the reproduction of malignant tumors, as well as prevent it occurance.

Broccoli is also rich in fiber that can greatly help diabetics. Broccoli has the same calcium content as that of milk and it is also a rich source of Vitamin C and A.

Nutritive Values : Per 100 gm.

Vitamin A : 3,500 I.U.
Vitamin B : Thiamine .10 mg.;
Niacin : 1.1 mg.
Vitamin C : 118 mg. Also contains Vitamins E and K
Iron : 1.3 mg.
Phosphorus : 76 mg.
Potassium : 270 mg.
Carbohydrates : 5.5 gm.
Protein : 3.3 gm.
Calories : 29

Health Benefits of Broccoli :

Weight reduction
Help prevent arthritis
Helps prevent alzheimer's disease
High Blood Pressure
Helps regulate the digestions of food.
May help prevent cancer in organs and glands with epithelial tissue because of its high Vitamin A content.


Radish is a vegetable with thin white skin and white flesh, this vegetable can be eaten raw ( appetizer and salads) or cooked (ingredient to soup dishes). To retain the freshness and crunchiness of this vegetable it is advised to soak it in a cold water. Radish is rich in vitamin C.

Nutritive Values : Per 100 gm.

Vitamin A : 30 I.U.
Vitamin B : Thiamine .03 mg.;
Vitamin C : 24 mg.
Calcium : 37 mg.
Iron : 1.0 mg.
Phosphorus : 31 mg.
Potassium : 130 mg.
Carbohydrates : 4.2 gm.
Protein : 1.2 gm.
Calories : 20

Health Benefits of Radish :

Beneficial for the teeth, gums, nerves, hair and nails.
Stimulate appetite.
Relieve nervous exhaustion.
Respiratory problems
Digestive problems
Relieves constipation
Runny nose
Helps to reduce overweight or obesity and dissolves gall stones.
Helpful in cases of tuberculosis.
Radish also has a mild diuretic effect, increasing the production of urine by the kidneys.
Good for diabetics just like cucumber and bitter gourd.


1.Cabbage contain phytonutrients, works to protect the body from free radicals that can damage the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes involved in detoxification.
2.Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate.
3.Cabbage is a muscle builder, blood cleanser and eye strengthener.
4.The juice of fresh raw cabbage has been proven to heal stomach ulcer.
5.Cabbage is rich in iron and sulfur.
6.Juice of fresh cabbage is effective in treating fungus infection(due to it sulfur content).
7.Cabbage can lower serum cholesterol.
8.Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification.
9.Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage.
10.Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease

Nutritive Values of Cabbage : Per 100 gm.

Vitamin A : 80 I.U.
Vitamin c : 50 mg.
Calcium : 46 mg.
Phosphorus : 31 mg.
Potassium : 140 mg.
Carbohydrates : 5.3 gm.
Protein : 1.4 gm.
Calories : 24


Health Benefits of Beans :

1.Bean can help prevent anemia because it is rich in vitamins and minerals, especially iron.
2.Bean is very helpful in constipation.
3.It is recommended for people who want to build their muscle and make their body stronger.
4.Study shown that all kinds of beans can help lower serum cholesterol and triglyceride level in the body.

Nutritive Values of Beans : Per 100 gm.

Vitamin A : 280 I.U.
Vitamin B : Thiamine .21 mg.;
Riboflavin : .11 mg.;
Niacin : 1.4 mg.
Vitamin C : 32 mg.
Calcium : 63 mg.
Iron : 2.3 mg.
Phosphorus : 158 mg.
Potassium : 200 mg.
Fat : .8 gm.
Carbohydrates : 23.5 gm.
Protein : 7.5 gm.
Calories : 128


Health Benefits of Cauliflower :

1.Cauliflower just like the other cruciferous vegetables (cabbage, broccoli, kale) contain a substance that can help prevent cancer.
2.Cauliflower contains glucosinolates and thiocyanates this substances helps increase the liver's ability to neutralize a potencially toxic substance.
3.Cauliflower is a blood and liver detoxifier.
4.Cauliflower contain Sulforaphane. Sulforaphane is a substance that is formed when the cauliflower is chewed, this substance trigger the liver to produce enzymes that can remove cancer causing chemicals. Sulforaphane can also stop the spread of cancer cells , even in the later stages of their growth.
5.Cauliflower is also helpful in the following cases :
Kidney and bladder disorders
High blood pressure
Bad Complexion

Nutritive Values : Per 100 gm.

Vitamin A : 900 mg.
Vitamin B : Thiamine .11 mg.;
Riboflavin : .10 mg.;
Niacin : .6 mg.;
Vitamin C : 69 mg.
Calcium : 22 mg.
Iron : 1.1 mg.
Phosphorus : 72 mg.
Fat : .2 gm.
Carbohydrates : 4.9 gm.
Calories : 25


Red Beets is loaded with antioxidant that helps the body against heart disease, certain cancer especially colon cancer and even birth defects.

Betacyanin is the pigment that gives beets their red color, this pigment is also a powerful cancer fighting agent.

Nutritive Values : Per 100 gm.

Vitamin A : 20 I.U.
Vitamin B :
Vitamin C : 10 mg.
Calcium : 27 mg.
Iron : 1.0 mg.
Phosphorus : 43 mg.
Carbohydrates : 9.6 gm.
Protein : 1.6 gm.
Calories : 42

Red Beets is also beneficial in the following disorder :

Headaches, toothaches, inflammation of the kidneys and bladder, including bladder and kidney stone.
Red beet therapy, consisting of consumption of approximately two pounds of raw, mashed beets daily, has been favorably reported for cases of leukemia and tumors (includes cancer).
Valuable for constipation.
Liver ailments (jaundice).
Dysentery (inflammation of intestines)
Skin disorders such as pimples.
Menstrual disorders


Carrot is Daucus carota sativus of the parsley family.
Carrot is a vegetable grown for its edible root. Raw carrot are eaten in salads and are mixed with some viands.

Carrot contain carotene, a chemical that is converted into vitamin A by the body, it helps prevent night blindness.

Health Benefits of Carrot :

1.Carrot can enhance the quality of breastmilk.
2.Carrot can improve the appearance of the skin, hair and nails.
3.When taken daily it can lower cholesterol and blood pressure.
4.Raw contain betacarotene, a strong antioxidant that can prevent cancer.
5.Carrot juice when taken everyday prevent bodily infections and is claimed to be valuable for the adrenal glands (the small endocrine glands situated above the kidneys).
6.Carrot can help improve eyesight.
7.Carrot can help increase menstrual flow.
8.Carrots can regulate blood sugar.
9.Carrot can promote colon health, because carrot is rich in fiber.

Carrot is also helpful in the following cases :

Poisoning of the blood
Gum disease
Inflamed Kidneys, Liver, Gallbladder
Alzheimer's disease
Painful urination

Vitamin and Mineral Content :

Vitamin A - 12,000 I.U, Vitamin B , Thiamine B1, Riboflavin, Niacin, Vitamin C, Vitamin D, E, G, & K
Calcium, Iron, Phosphorus
Fat, Carbohydrates, Protein, Calories


Soybeans contains carbohydrate, fat, protein, vitamins, minerals like calcium, folic acid and iron. The protein in soybean has all the essential amino acids that is adequate for human health.

Nutritive Value of Soybean : Per 100 gm.

Vitamin A : 110 I.U.
Vitamin B : Thiamine 1.07 mg.;
Niacin : 2.3 mg.
Vitamin C : Trace
Calcium : Trace
Iron : 8.0 mg.
Phosphorus : 586 mg.
Potassium : 540 mg.
Fat : 18.1 gm.
Carbohydrates : 34.8 gm.
Protein : 34.0 gm.
Calories : 331

Health Benefits of Soybean :

1. Soybean is an excellent food for diabetes.
2. It is easily digested and is one of the most nourishing and body building foods in the world.
3. It is especially good for growing children to aid growth and development.
4. Soybean has high lecithin content and is therefore excellent for mental fatigue and for protection against cholesterol deposits.
5. It has been claimed that lecithin lowers blood cholesterol thru emulsification of fats and is valuable against the development and hardening of the arteries and all the complications of the heart, brain, kidneys and eyes that follow.
6. Lecithin is a brain food, a tonic and energizer.
7. It has been reported that diabetic patients were successfully treated with lecithin.
8. It has also been reported that lecithin is effective in treating psoriasis.
9. Prevents gall stones, when adequate lecithin is included in the diet.
10. Liquid lecithin application helps heal bed sores and persistent diaper rash.It is also reported to prevent pellagra, the disease marked by disturbances of the stomach and intestines, skin eruptions and many nervous symptoms such as melancholia.
11. Because of the high content of linoleic and linolenic acids (unsaturated fatty acids), this food is conducive to a healthy skin and corrects many cases of eczema.
12. The pure pressed oil is used for skin conditions, as it contain the natural and lecithin. Soybeans have about twenty times more alkali than milk.
13. Lecithin has the ability to increase the gamma globulin content of the blood . The gamma globulins are known to be associated with the natures protective force against the attack of various infections in the body, thus increasing immunity.


Cucumber is a fruit that came from the same family as pumpkin, zucchini and other squashes. It has a dark green rind and white succulent flesh. There are 2 types of cucumbers the pickling varieties and the slicing varieties. The pickling variety is relatively small (2 - 4 inches long).

Nutritive Values : Per 100 gm.

Vitamin A 180 I.U.
Niacin Trace
Vitamin C 9 mg.
Calcium 32 mg.
Iron 1.8 mg.
Phosphorus 27 mg.
Potassium 80 mg.
Carbohydrates 17 gm.
Calories 70

Health Benefits :

1.Cucumber is best natural diuretic known, secreting and promoting the flow of urine.
2.Helps in kidney and urinary bladder disease.
3.Liver disease
4.Pancreatic disease
5.The potassium content of cucumber makes it highly useful for conditions of high and low blood pressure.
6.Cucumber contains erepsin, the enzyme that helps to digest protein.
7.The high silicon and sulphur content of the cucumber is said to promote the growth of hair, especially when the juice of the cucumber is added to the juice of carrot, lettuce and spinach.
8.A mixture of cucumber juice with carrot juice is said to be beneficial for rheumatic conditions resulting from excessive uric acid in the body.
9.Cucumber juice is also valuable for helping diseases of the teeth, gums, especially in cases of pyorrhea.
10.The high mineral content of this vegetable also helps to prevent splitting of nails of the fingers and toes.
11.Cucumber, radish and bitter gourd are beneficial in diabetes.


1.Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.
2.Sweet potato is good for stomach ulcers and inflamed conditions of the colon.
3.It is beneficial for low blood pressure.
4.Helpful for hemorrhoid because of its high fiber content.
5.Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.
6.Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content.
7.Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.

Nutritive Values : Per 100 gm.

Vitamin A : 7,700 I.U.
Vitamin B : Thiamine .09 mg.;
Riboflavin : .05 mg.
Niacin : .6 mg.
Vitamin C : 22 mg.
Calcium : 30 mg.
Iron : .7 mg.
Phosphorus : 49 mg.
Potassium : 300 mg.
Fat : .7 gm.
Carbohydrates : 27.9 gm.
Protein : 1.8 gm.
Calories : 123


Coconut is a tropical fruit that is rich in protein. The meat of the coconut is very good in destroying intestinal parasites, that we get from eating infected food. Coconut water is good for kidney and urinary bladder problems.

Nutritive Values : Per 100 gm.

Vitamin A :
Vitamin B : Thiamine .10 mg.;
Riboflavin :
Niacin :
Vitamin C : 2 mg.
Calcium : 21 mg.
Iron : 2.0 mg.
Phosphorus : 98 mg.
Fat : 34.7 gm.
Carbohydrates : 14 gm.
Protein : 3.4 gm.
Calories : 359

Health Benefits of Coconut :

1.Prevents simple goiter (enlarged non-toxic thyroid) because of its organic iodine content.
2.Good body builder, so it is a food recommended for building up the body muscles of thin and emaciated individuals.
3.Constipation and for any build-up of gas in the stomach and intestinal tract.
4.Coconut milk has been found to help cases of sore throat as well as relieving stomach ulcers.
6.Coconut oil has been found to heal cuts, scratches, burns and sunburns.
7.The oil has also been recommended for facial massage and is reported to be good as a wrinkle remover.
9.Coconut oil is also good for the scalp and hair and makes hair dressing unnecessary.
10.Intake of at least 2 Tbsp. of Virgin coconut oil per day can lessen your Vitamin E requirement.
11.Coconut water is good for kidney and urinary bladder problems.


Health Benefits of Corn :

1.Corn is a body building food.
2.Corn is helpful in kidney problems including renal dysfunction. Eat everyday a soft and boiled corn. For other kidney problem; boil 4 tsp. of cornsilk in 21/2 cups of water for 20 mins. Strain and allow to cool. Drink ½ cup every 4 hours.
3.Corn bran is a heart protector, when eaten everyday it can lower cholesterol in the body. The soluble fiber in corn binds with cholesterol in bile from the liver. It then passes from the body taking the cholesterol with it.
4.Cornstarch can prevent diaper rash.

Other Cases wherein Corn is Beneficial :

Gout - boil 2 fresh cobs in 4 cups of water for 45 minutes, then strain and allow to cool. Place in the refrigerator. Drink one cup three times a day. Once there is relief, reduce your intake to one cup a day.

Nutritive Values : Per 100 gm.

Vitamin A : 390 I.U.
Vitamin B : Thiamine .15 mg.;
Niacin : 1.7 mg.
Vitamin C : 12 mg.
Calcium : 9 mg.
Phosphorus : 120 mg.
Fat : 1.2 gm.
Carbohydrates : 20.5 gm.
Protein : 3.7 gm.
Calories : 92


Bitter gourd (Latin Momordica charantia) is also called Balsam pear or bitter melon or Karela. BitterGourd is widely grown in India, Indonesia, Sri Lanka, Malaysia, the Philippines, China and the Caribbean.

Minerals and Vitamins content in BitterGourd
(Values per 100 gms raw bittergourd without seeds)
Calcium 20 mg
Phosphorus 70 mg
Iron 1.8 mg
Vitamin C 88 mg
Small amounts of Vitamin B Complex

Health Benefits :

1.The bitter gourd has long been used as traditional medicine for diabetes . Recent researches by a team of British doctors have established that it contains a compund which is highly beneficial in lowering the blood and urine sugar levels.
2.It increases body's resitance against infection.
3.Juice of the fresh leaves of bitter gourd is valuable in piles. Three teaspoonfuls of leaf juice mixed with a glassful of milk should be taken every morning for about a month in this condition.
4.It helps purify blood tissue, enhances digestion, and stimulates the liver.
5.Bitter gourd is highly beneficial in the treatment of blood disorders like blood boils, scabies, itching, psoriasis, ring-worm and other fungal diseases. some people recommend drinking the juice of bitter gourd in an empty stomach, but I prefer to have cooked bitter gourd with meal. Drinking the juice in an empty stomach may cause gas and heartburn.