253
is an aquatic plant from the Brassicaceae family. Watercress extract is beneficial in
targeting cancer stem cells and impairing cancer cell reproduction and invasion
(Boyd et al. 2006). Romaine Lettuce is an excellent source of vitamins A and K
which is important for good health (Nicolle et al. 2004). Arugula is a leafy green
from the Brassicaceae family. It’s also one of the best sources of dietary nitrates,
may help increase blood flow and reduce blood pressure by widening your blood
vessels (Kapil et al. 2015). Endive belongs to the Cichorium family, rich in vitamin
K, A and folate. It’s also a source of kaempferol, an antioxidant reduces inflammation and inhibits the growth of cancer cells in test-tube studies (Chen and Chen
2013). Bok Choy is a variety of Chinese cabbage. Bok Choy is popular in China
and often used in soups and stir-fries. It contains the mineral selenium, which benefits brain health, immunity, cancer protection and thyroid health (Ventura
et al. 2017).
14.6 Cruciferous Vegetables
Cruciferous vegetables (broccoli, cabbage and Brussels) possess sulforaphane an
enzyme that detoxifies carcinogens before they damage cells. Cruciferous vegetables prevent the development of cancer cells in the breast, uterine lining (endometrium), lung, colon, liver and cervix. Isothiocyanates from cruciferous vegetables
aids in the conversion of estrogen and other hormones into forms that are more
easily excreted from the body. Diets rich in cruciferous and dark yellow veggies
helps to defend against cardiovascular disease. Vitamin C, beta carotene and potassium are the other significant nutrients of cruciferous vegetables. Sweet potato is a
root vegetable stuffed with a variety of nutrients, including potassium, fiber vitamins A and C, carotenoids of sweet potato inhibits the risk of cancer (Tanaka et al.
2012). Interestingly, they may improve blood sugar control in those with type 2
diabetes (Ooi and Loke 2013). The Onions family and related super foods including
garlic and leeks have a wide range of nutritional and health benefits. Naturally controls blood sugar in diabetics, very good source of daily fiber and natural sugars
(Morris 2012). Onions used as disinfectants (sulfur content), a diuretic, anti-emetic,
stimulant, expectorant, and fight colds. Onions contain selenium, an important
nutrient. Red onions are rich in anthocyanins, which are powerful plant pigments
that may protect against heart disease, certain cancers and diabetes (Slimestad
et al. 2007).
14.7 Orange Fruits and Vegetables
Beta carotene of orange vegetables and fruits such as sweet potatoes, squash, pumpkins, carrots, mangos, oranges and papayas possess beta carotene, an anti-oxidant
that helps protect healthy skin cells and block sun damage (Schulz 2004). Beta
14 Fruits and Vegetables and its Nutritional Benefits
is an aquatic plant from the Brassicaceae family. Watercress extract is beneficial in
targeting cancer stem cells and impairing cancer cell reproduction and invasion
(Boyd et al. 2006). Romaine Lettuce is an excellent source of vitamins A and K
which is important for good health (Nicolle et al. 2004). Arugula is a leafy green
from the Brassicaceae family. It’s also one of the best sources of dietary nitrates,
may help increase blood flow and reduce blood pressure by widening your blood
vessels (Kapil et al. 2015). Endive belongs to the Cichorium family, rich in vitamin
K, A and folate. It’s also a source of kaempferol, an antioxidant reduces inflammation and inhibits the growth of cancer cells in test-tube studies (Chen and Chen
2013). Bok Choy is a variety of Chinese cabbage. Bok Choy is popular in China
and often used in soups and stir-fries. It contains the mineral selenium, which benefits brain health, immunity, cancer protection and thyroid health (Ventura
et al. 2017).
14.6 Cruciferous Vegetables
Cruciferous vegetables (broccoli, cabbage and Brussels) possess sulforaphane an
enzyme that detoxifies carcinogens before they damage cells. Cruciferous vegetables prevent the development of cancer cells in the breast, uterine lining (endometrium), lung, colon, liver and cervix. Isothiocyanates from cruciferous vegetables
aids in the conversion of estrogen and other hormones into forms that are more
easily excreted from the body. Diets rich in cruciferous and dark yellow veggies
helps to defend against cardiovascular disease. Vitamin C, beta carotene and potassium are the other significant nutrients of cruciferous vegetables. Sweet potato is a
root vegetable stuffed with a variety of nutrients, including potassium, fiber vitamins A and C, carotenoids of sweet potato inhibits the risk of cancer (Tanaka et al.
2012). Interestingly, they may improve blood sugar control in those with type 2
diabetes (Ooi and Loke 2013). The Onions family and related super foods including
garlic and leeks have a wide range of nutritional and health benefits. Naturally controls blood sugar in diabetics, very good source of daily fiber and natural sugars
(Morris 2012). Onions used as disinfectants (sulfur content), a diuretic, anti-emetic,
stimulant, expectorant, and fight colds. Onions contain selenium, an important
nutrient. Red onions are rich in anthocyanins, which are powerful plant pigments
that may protect against heart disease, certain cancers and diabetes (Slimestad
et al. 2007).
14.7 Orange Fruits and Vegetables
Beta carotene of orange vegetables and fruits such as sweet potatoes, squash, pumpkins, carrots, mangos, oranges and papayas possess beta carotene, an anti-oxidant
that helps protect healthy skin cells and block sun damage (Schulz 2004). Beta
14 Fruits and Vegetables and its Nutritional Benefits