Chart 103 - Vegetables 1

Vegetables 1 Chart

Spectrum Chart - 103 : Vegetables

1. Tomato – Tomatoes are generally red in colour & round in shape. Tomatoes are rich in lycopene, an antioxidant that is good for the heart and effective against certain cancers. China is the largest producer of Tomato followed by USA & India.

2. Lemon – Lemon are yellow in colour. Lemons have a sour taste because it contains about 5-6% citric acid. They are the rich source for Vitamin C. India is one of the largest producer of Lemons.

3. Potato - Potato is a root vegetable, usually has a light-brown or yellowish skin. It contains a lot of starch and other carbohydrates.

4. Lady Finger – Due to its shapes resemblence it is known as Lady Finger in many countries. In India it is known as Bhendi. It is green in colour. It is a popular health food due to its high fiber, vitamin C and folate content.

5. Gourd – Gourd is light green in colour and long, flesh inside is spongy & white in colour. Gourd contains over 90% water therefore it is easy to digest. Gourd is extremely popular for weight loss, reducing high blood pressure and keeping your heart healthy.

6. Green Peas – Green Peas are a small round leguminous vegetables that grow in a row, inside a pod. The nutritional value of green peas is very high as they are bursting with vitamins, mineral and nutrients.

7. Brinjal – Brinjal is a purple vegetable full of nutrition that belongs to the nightshade family. Brinjal are rich in fiber, potassium, vitamin B-6 and phytonutrients like flavonoids, this vegetable lowers the risk of heart disease.

8. Chilli – Chili is a fruit pod from the plant belonging to the nightshade family, within the genus, capsicum. India is the world's biggest producer, consumer and exporter of chili.

9. Capsicum – Capsicum come in various colors, such as green (unripe), red, yellow, and orange. Fresh, raw capsicum are mainly composed of water (92%). The rest is made up of carbohydrates and small amounts of protein and fat.

10. Onion – Onions are low in calories, it is a good, healthy vegetable particularly when eaten raw. There are approximately 325 different varieties of onions, most popular types are Red Onion, Yellow Onion and Spanish Onion.

11. Radish – A radish is an edible root vegetable of the Brassicaceae family. Radishes can be white, red, purple or black in colour. They are eaten raw, cooked or pickled.

12. Carrot – Carrots are usually orange in colour, vary in size and have fresh, green leafy tops. Carrots are low in calories, and a very good, healthy vegetable particularly when eaten raw.

13. Cabbage – Cabbage is typically a rich green leafy vegetable that is large in size and very beneficial to the health as it contains many essential vitamins and nutrients. It is a very healthy vegetable particularly when eaten raw.

14. Cauliflower – Cauliflowers are large vegetables that belongs to the cabbage family. It is low in calories and carbs. It provides important nutrients such as iron and potassium.

15. Pumpkin – Pumpkins are usually orange but can sometimes be yellow, white, green or red & usually shaped like a sphere (ball). They vary in weight but an average sized pumpkin might weigh around 6 kilograms.

16. Elephant’s Foot – Elephant Foot Yams contain a large amount of protein making them great as a staple food. Elephant Foot Yams lower bad cholesterol or LDL cholesterol and thus help to prevent cardiovascular disease, strokes and cancer.

17. Sweet Potato – Sweet Potato is a tuber or an exotic root vegetable. The nutritional value of sweet potato is very high as there are so many vitamins and nutrients also contains several B vitamins including vitamin B1, vitamin B3, vitamin B5 and vitamin B6.

18. Cucumber – Cucumber consists of approximately 90% water. It is known for its anti-ageing properties and is a popular ingredient in beauty products, as it is both anti-inflammatory and hydrating.

19. Turnip – Turnip is a root vegetable belonging to the cabbage family. Turnips are smaller in size, they are round in shape and white in color, tinged with green, pink or white.

20. Beet – Fresh beetroot is a rich red colored, round shaped, root vegetable with long stems and green leaves. Beet is known for cleansing the blood which in turn helps major organs to function well, it also helps in detoxifying the body and assisting the digestive system.

21. Bitter Gourd – Bitter Gourd, also known as bitter melon or karela (in India), is a unique vegetable that can be used as food or medicine. It is a vine of the Cucurbitaceae family and is considered the most bitter among all vegetables.

22. Garlic – Garlic belongs to the allium family. Garlic helps to reduce or lower cholesterol, which in turn, helps the body to fight against cold, illness and major health conditions such as heart disease.

23. Ginger – Ginger is commonly used as a cooking spice throughout the world. It has been used to help digestion, reduce nausea and help fight the flu and common cold.

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