Veggie goodness of green and perfect white
Today we will look at the many vegetables that are fresh and green on the outside in varying patterns and perfectly white inside. It is this white that we will be mostly interested in when it comes to our food on the table. These vegetables do not belong to any one family or do not have many features in common, but they all have ‘veggie goodness’ in different aspects.
Ash Plantain (Alu kehel)
Ash plantain, Musa paradisiaca in the family Musaceae is an excellent source of potassium as well as dietary fibre and also contains vitamins A, B2, C, and B6. They are a rich source of carbohydrates mainly in the form of starch, a high proportion of which is resistant starch, and therefore a type of fibre. Ash plantains also contain pectin and have astringent properties that provide a cleansing effect on the body. It dries excess secretions in the respiratory tract and digestive system and is thus helpful in treating diarrhoea and colds.
Bread fruit (Del)
Breadfruit, Artocarpus altilis a member of the family Moraceae contains mainly carbohydrates which are a good source of energy and is also rich in dietary fibre. Fresh breadfruit is brimming with the heart-friendly nutrient potassium and is a plentiful source of vitamin C. It contains favourable amounts of omega-3 and omega-6 fatty acids which are essential fats that are an important source of energy for the body. These fatty acids also naturally condition the hair, reducing hair breakage while playing a role in regulating metabolism and promoting bone health.
Diya Labu (Bottle gourd)
Bottle gourd, Lagenaria siceraria in the family Cucurbitaceae, possesses high amount of fibre which prevents constipation, piles and flatulence. It also improves digestion and induces urine secretion. This vegetable contains good amounts of vitamins B and C that have anti-oxidant properties. With 92% water, the juiced or cooked bottle gourd possesses anti-bilious and sedative properties. The zinc content in bottle gourd enhances liver health and also promotes healthy metabolism.
Green cucumber
Green cucumber, Cucumis sativus in the gourd family, Cucurbitaceae contains an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health, in addition to improving memory and protecting nerve cells from age-related decline. It also contains phytonutrients called cucurbitacins, which have anti-cancer properties. Cucumbers contain numerous antioxidants, like vitamin C and flavonoids, such as quercetin and kaempferol which provide benefits as natural antihistamines. It also contains B vitamins, potassium and is rich in two of the most basic elements needed for healthy digestion: water and fibre.
Green zucchini
Zucchini, Cucurbita pepo in the family Cucurbitaceae and other squashes are largely made of water and carbohydrates and contain a good percentage of the fibre called pectin, which is linked to improved cardiovascular health and the ability to lower cholesterol naturally. Zucchini is high in the heart-healthy mineral potassium and is also rich in vitamin C. Zucchini is also very easily digested and can bring natural constipation relief or help treat diarrhoea. To obtain the biggest digestive boost, eat the whole vegetable, including the nutrient-rich seeds and skin.
Jakfruit (Kos)
Jakfruit, Artocarpus heterophyllus in the family Moraceae is a nutritional jackpot rich in carbohydrates and significant quantities of dietary fibre. It is a good source of antioxidant vitamin-C and is rich in the B-complex group of vitamins The fresh fruit has small but significant amounts of vitamin A and the flavonoid pigments beta carotene, lutein and zeaxanthin. It is also a reasonable source of minerals such as iron, potassium and calcium. The seeds are a good source of starch and dietary fibre.
Knol Kohl
Knol Kohl, Brassica caulorapa in the family Cruciferae is notably rich in vitamin C and contains good amounts of other vitamins such as B complex, A, D, E and K. Knol kohl contains the health promoting phytochemicals such as isothiocyanates, sulforaphane and indole-3-carbinol that are supposed to protect against prostrate and colon cancers. It also contains good amounts of dietary fibre as well as the minerals potassium, calcium, magnesium, manganese and iron. Do not throw away the leaves as they are very nutritious and are abundant in carotenes, vitamins A and K as well as B vitamins.
Murunga (Drum stick)
Murunga, Moringa oleifera in the family Moringaceae is recognized to promote a healthy bone structure due to the presence of a high amount of calcium and iron that not only helps build strong bones, but also prevents the loss of bone density. Drumsticks are known to enhance the gall bladder function, which in turn is helpful in lowering blood glucose. They are also an excellent source of B vitamins which are known to play a vital role in improving digestive health. Moreover, murunga contains generous amounts of vitamin C boosting overall immunity of the body.
Puhul (Ash pumpkin, Ash gourd)
Puhul, Benincasa hispida in the family Cucurbitaceae, contains vitamins B and C along with crucial minerals such as calcium, potassium, iron, phosphorous as well as fibre. Ash gourd helps in combating the formation of ulcers on the membranes of the stomach and intestines by acting as an anti-microbial agent. It also helps combat acidity due to spicy foods or fasting for a long time. Puhul further deals with anorexia helping under-weight people get back to normal weight by boosting metabolism. Ash gourd is a natural anti-coagulant and thereby helps control bleeding.
Vetakolu (Luffa, Sponge gourd)
Vetakolu, Ridge gourd or Luffa, Luffa acutangula in the family Cucurbitaceae, contains very few calories and thus works well for weight loss. Vetakolu, contains insulin-like peptides that lowers and balances blood sugar. This amazing veggie is a good detoxing agent for the liver, blood, and other tissues of the body. Ridge gourd contains lots of fibre which is important for providing a good environment for growing of probiotic bacteria and boosting our immune system. It also contains vitamin A, B and C, manganese, potassium and copper.