– Health benefits of Green Peas
Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 pg or about 21% of daily requirement of vitamin K-1 (phylloquinone) Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer’s disease patients by limiting neuronal damage inside the brain.

– Health benefits of Green Peas
Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 pg or about 21% of daily requirement of vitamin K-1 (phylloquinone) Vitamin K has been found to have a potential role in bone mass building

– Health benefits of Green Beans
The beans are very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect mucous membrane in the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.
Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and 0-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer’s disease patients by limiting neuronal damage inside the brain.

– Health benefits of Green Carrot
They are exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contains 8285 pg of beta-carotene and 16706 IU of vitamin A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers.

Okra, also known as “lady finger”, is one of the popular nutritious vegetables of North-Eastern Africa origin. They usually gathered while the pods are green, tender, and at immature stage.
The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or “pods.” It grows best in well-drained and manure rich soil.
Botanically, okra is a perennial flowering plant belongs to the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.
The okra plant bears numerous dark green colored pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits. Internally, the pods feature small, round, mucilaginous white colored seeds arranged in vertical rows. The pods are handpicked while just short of reaching maturity and eaten as a vegetable.

Health benefits of Okra
– The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g, besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.

– The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.

– The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

– Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.

– The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals

– The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.

– The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.

Health benefits of  Molokhia
– Blood Pressure Protecting heart health is a critical concern in modern life, and molokhia can significantly aid in that goal by lowering blood pressure levels. The high potassium content in molokhia means that the blood vessels and arteries will be relaxed, because potassium is a vasodilator. This increases blood flow and oxygenation levels to the body and reduces the strain on the cardiovascular system.

– Circulation: In addition to lowered blood pressure, molokhia also contains significant levels of iron, which are key components in the production of red blood cells. High iron levels means a reduced chance of developing anemia, while also ensuring that circulation in the body is at optimal levels, which can boost energy levels

– Digestion: Dietary fiber is one of the major elements of a person’s diet that can easily be overlooked, but dietary fiber is key for regulating your digestive processes. Like most leafy vegetables. molokhia is high in dietary fiber. This means that this Egyptian leaf can optimize your digestive process by eliminating constipation, bulking up stool to speed up digestion, increase nutrient uptake efficiency, and reduce symptoms like bloating, cramping, and excess gas

– Heart Health: Although blood pressure reduction is already on the positive side for molokhia’s side effects, the high fiber content also helps to balance cholesterol levels in the blood stream, as dietary fiber binds with “bad” cholesterol and removes it from the body. This reduces your chances of developing atherosclerosis, which can lead to heart attacks and strokes.

– Sleep Habits: One of the other highly praised elements of molokhia is the magnesium found within it! The good content of magnesium in molokhia means that you can eliminate sleep disorders, such as insomnia or sleep apnea. because magnesium facilitates the release of certain hormones in the body that relax and soothe the nerves. Increasing magnesium intake has been known to result in restful, uninterrupted sleep patterns.

– Immune System: The combination of vitamin A. E, and C makes molokhia a wonderful food to eat if you want to increase the strength of your immune system. Vitamin C stimulates the function of white blood cells, while vitamin A and E are two other antioxidant vitamins that protect everything from the skin and eyes to the organ systems. thereby preventing the development of cancer, chronic heart disease, macular degeneration, and other chronic diseases caused by the activity of free radicals. Bone Growth and Health Molokhia is particularly impressive because of its vast range of minerals, both essential and trace. This makes it one of the best vegetables on the market for increasing bone health and protecting against osteoporosis. Between iron, calcium, magnesium, and selenium, not to mention a dozen other peripheral minerals, molokhia can guarantee strong and durable bones for many years to come. Inflammation Issues: Vitamin E works as an anti-inflammatory agent in the body, and the significant level of vitamin E in molokhia is quite rare, as many people take a vitamin E supplement due to its food-based rarity. Therefore, if you suffer from arthritis, gout, or other inflammatory diseases, molokhia can be an ideal addition to your diet.

Health benefits of Green Peas
– Green peas are one of the most nutritious leguminous vegetables, rich in health benefiting phyto-nutrients. minerals, vitamins and anti-oxidants. Fresh, tender peas are relatively low in calories on comparison with beans, and cowpeas. 100 g of green peas provide only 81 calories, and no cholesterol. Nonetheless, the legumes are a good source of proteins, and soluble as well as insoluble fiber.

– Fresh pea pods are an excellent source of folic acid. 100 g provides 65 pg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given in expectant mothers would help prevent neural tube defects in the newborn babies.

– Fresh green peas are very good in ascorbic acid (vitamin C) 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body. – Peas contain phytosterols especially It-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body.

– Garden peas are also good in vitamin K. 100 g of fresh pods contains about 24.8 pg or about 21% of daily requirement of vitamin K-1 (phylloquinone) Vitamin K has found to have potential role in bone mass building function by promoting osteotrophic activity in the bones. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain. – Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g) Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

– In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

Health benefits of Green Beans
Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.
The beans are very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect mucous membrane in the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.
Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and 11-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore. green beans offer some protection in preventing age-related macular disease (ARMD) in the elderly.
Snap beans are a good source of folates. 100 g fresh beans provide 37 pg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent neural-tube defects in the newborn babies.
They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium. which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Health benefits of carrots
Sweet and crunchy carrots are notably rich in anti-oxidants, vitamins and dietary fiber. They provide only 41 calories per 100 g. negligible amount of fat and no cholesterol.
They are exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contains 8285 pg of beta-carotene and 16706 IU of vitamin A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers.
Carotenes are converted into vitamin A in the liver. Beta-carotene is the major carotene that is present in these roots. Beta carotene is one of the powerful natural anti-oxidant that helps protect body from harmful oxygen-free radical injury. In addition, it also has all the functions of vitamin A such as maintaing good eye health, reproduction (sperm production), maintenance of epithelial integrity, growth and development.
Carrots are rich in poly-acetylene antioxidant, falcarinol. Research study conducted by scientists at University of Newcastle on laboratory animals has found that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumors.
Fresh roots are also good in vitamin C; provide about 9% of RDA. Vitamin C is water soluble anti-oxidant. It helps the body maintain healthy connective tissue, teeth and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging action on harmful free radicals.
In addition, they are especially rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc.. that acts as co-factors to enzymes during substrate metabolism in the body.
Further. They also compose healthy levels of minerals like copper. calcium, potassium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Health benefits of Spinach
Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.
Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold a good amount of soluble
dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol
controlling and weight reduction programs!
Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables.
Iron is an important trace element required by the human body for red blood cell production and as a co-factor for
oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.
Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly
phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as
protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing
role in aging and various disease processes.
Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where
it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from “age-related
macular related macular disease” (ARMD), especially in the elderly.
In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal
eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body
protect from lung and oral cavity cancers.
Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K
requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building)
activity in the bone. Additionally, it also has established role in patients with Alzheimer’s disease by limiting neuronal
damage in the brain.
This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6
(pyridoxine), thiamin (vitamin B-1). riboflavin, folates and niacin. Folates help prevent neural tube defects in the
offspring.
100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant,
which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Health benefits of Broccoli
Broccoli is one of the very low calorie vegetables. provides just 34 calories per 100 g. Nevertheless, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632 pmol TE/100 g.
Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin. Studies have shown that these compounds by modifying positive signaling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.
Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.
Further, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provides 623 IU or 21 % of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zea-xanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for healthy eye-sight and helps prevent from macular degeneration of the retina in the elderly population.
Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A. (provide 16000 IU of vitamin A per 100 g) contain these compounds, several times greater than that in their flower-heads.
Fresh heads are an excellent source of folates; contain about 63 pg/100 g (Provides 16% of RDA) Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception. and pregnancy helps prevent neural tube defects in the offspring.
This flower vegetable is rich source of vitamin-K, and B-complex group of vitamins like niacin (nit B-3), pantothenic acid (vit B-5), pyridoxine (vit B-6), and riboflavin. The flower heads also have some amount of omega-3 fatty acids.
Furthermore, it is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Health benefits of Artichoke
Artichoke is low in calories and fat. 100 g of this flower bud just carries 47 calories. Nonetheless. it is a rich source of dietary fiber and anti-oxidants. It provides 5.4 g per 100 g. about 14% of RDA fiber. Dietary-fiber helps control constipation conditions, decreases bad or “LDL” cholesterol levels by binding to it in the intestines and help cut down colon cancer risks by preventing toxic compounds in the food from absorption.
Artichoke contains bitter principles, cynann and sesquiterpene-lactones. Scientific studies show that these compounds not just inhibit cholesterol synthesis but also increase its excretion in the bile, and thus, help overall reduction in the total cholesterol levels in the blood.
Fresh artichoke is an excellent source of vitamin, folic acid, provides about 68 pg per 100 0 (17% of recommended daily allowance) Folic acid acts as a co-factor for enzymes involved in the synthesis of DNA. Scientific studies have proven that adequate levels of folates in the diet during pre-conception period, and during early pregnancy, help prevent neural tube defects in the newborn baby.
Fresh globes also contain moderate amounts of anti-oxidant vitamin; vitamin-C (Provides about 20% of recommended levels per 100 g) Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
It is one of the very good vegetable sources for vitamin K, provide about 12% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain: thus, has established role in the treatment of patients suffering from Alzheimer’s disease
It is an also good source of antioxidants such as silymann, caffeic acid, and ferulic acid, which help the body protect from harmful free-radical agents. Total antioxidant strength (ORAC) of artichokes (globe or french) is 6552 pmol TE/100 g.
It is also rich in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for optimum cellular metabolic functions.
Further, artichoke is rich source of minerals like copper, calcium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.

Health benefits of Strawberry
Strawberry is low in calories (32 cal/100 g) and fats but rich source of health promoting phyto-nutrients, minerals. and vitamins that are essential for optimum health.
Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of these berries may have potential health benefits against cancer. aging, inflammation and neurological diseases.
Strawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577pmo1 TE per 100 grams.
Fresh berries are an excellent source of vitamin-C (100 g provide 58.8 mg or about 98% of ROI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infec-tious agents, counter inflammation and scavenge harmful free radicals.