List of some common vegetables

This is a list of some of the common vegetables that can be found in most places vegetables are sold. We will be adding more vegetables as time goes on.

Artichoke

About: Belongs to the Asteraceae family. The artichoke roots are mainly from the Mediterranean and also in the state of Virginia in the U.S. as well as Southern Europe. The leaves on the outside and the heart are the parts that are eaten. Artichokes are a great source of dietary fiber. Artichokes are very low in calories. The active ingredients of artichokes are caffeoylquinic acids like Cynarin. The leaves from the artichoke have been shown to protect the liver. The fiber also plays a role in decreases the amount of LDL cholesterol. Artichokes are a good source of antioxidants that fight the free radicals in the body. Artichokes also help with the flow of bile and fat to and from the liver thanks to the choleretic effect.
Cancer & Disease Fighting: Helps with lowering the risk of colon cancer.
Phytochemicals: Flavonoid, α-Carotene, Cryptoxanthin, Lutein, Zeaxanthin.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc
Vitamins:  Vitamin A, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin C (ASCORBIC Acid), Choline, Vitamin E (Alpha-Tocopherol), Vitamin B9 (Folic Acid), Vitamin K (Phylloquinone).

Arugula

About: Belongs to the Brassicaceae family. Also known salad rocket. A native plant in Central Asia, Morocco area Portugal and Southern Europe. Arugula is an excellent source of vitamin A as well as vitamin K. Pregnant women with like the high percentage of folic acid which helps prevent neural tube defects in the newly born baby. Arugula is also a great source of B vitamins. Arugula is high in antioxidants.
Cancer & Disease Fighting: Because of the Phytochemicals in arugula, it can help lower the risk of getting breast cancer, cervical cancer, colon cancer, ovarian cancer, prostate cancer, and skin cancer because of the glucosinolates.
Phytochemicals: Glucosinolates, Indoles, Isothiocyanates, Sulforaphane, Thiocyanates.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic acid, Niacin, Pantothenic acid, Pyridoxine, Riboflavin, Thiamin.
 

Asparagus

About: Belongs to the Asparagaceae family. Native in the Himalayas and Spain. Asparagus is very low in calories, but rich in proteins compared to other vegetables. It also has medium levels of dietary fiber. It has also been found to aid in hair growth. Asparagus has been found to help with irritable bowel syndrome. Vitamin K helps in promoting bone formation as well as preventing damage to the neurons. It is an excellent source of vitamin A, C, and K. Asparagus is an excellent source of iron and copper. Asparagus has also aided in the treatment of arthritis.
Cancer & Disease Fighting:  It has been shown that asparagus helps fight against breast cancer, colon cancer, liver cancer, and skin cancer.
Phytochemicals: Flavonoids, Carotenes, Cryptoxanthins, Lutein, Zeaxanthin, Kaempferol, Quercetin, and Rutin.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Acorn Squash

About: Acorn squash belongs to the Cucurbitaceae family. It carries a modest amount of most nutrients. Helps with vision, and vitamin A content.
Cancer & Disease Fighting: Not enough research on Acorn Squash in the anti-cancer role.
Phytochemicals: Flavonoids, Carotenes, Lutein, Zeaxanthin.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc
Vitamins: Vitamin A, Vitamin C, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Bamboo Shoots

About: Bamboo plants are found native in East Asia. Bamboo shoots while modest in most nutrients carries a high amount of copper. Copper is needed in the production of the red blood cells. Bamboo shoots are also a good source of potassium. Bamboo shoots are also high in fiber.
Cancer & Disease Fighting: Not enough research on bamboo shoots in the anti-cancer role.
Phytochemicals: Carotenoids, β-Carotene, Lignans, Phenolic Acids.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc
Vitamins: Vitamin C, Vitamin E, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Beets

About: Belongs to the Amaranthaceae family. Beets are a great source of folates. The beetroot helps boost the immune system by increasing the production of white blood cells. The beetroot also helps raise oxygen levels in the blood.
Cancer & Disease Fighting: Beets has been shown to have antiproliferative effects against colon cancer. The betacyanins have been shown to be an anticancer agent for colon cancer when combined with the fiber.
Phytochemicals: Tocopherol-αβ-Carotene, Betanin, Polyphenols, Glycine betaine, Betacyanins.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Bok Choy

About: Belongs to the Brassicaceae family. Once bok choy is digested, it is broken down into oxazolidines, thiocyanates, and nitriles. Bok choy is an excellent source of vitamin A, vitamin C and vitamin K. Vitamin K needed for stronger bones. Vitamin K has also played a role in Alzheimer’s disease by decreasing neuronal damage in the brain. Bok choy is very low on calories and no cholesterol.
Cancer & Disease Fighting: Bok choy has been found to help in the fight against colon cancer by the glucosinolates.
Phytochemicals: Flavonoids, β-Carotene, Myrosinase.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Broccoli

About: Belongs to the Brassicaceae family. Broccoli is a part of the cruciferous group of vegetables. Broccoli is an excellent source of vitamin C. Researchers have stated that eating broccoli has helped with digestion issues such as colitis and leaky gut as compared to those in the study that did not eat broccoli. The fiber in the broccoli and the kaempferol also help maintain a healthy stomach lining and helps keep healthy bacteria levels. In specific studies broccoli has been shown to help protect the liver and its functions. It has also been known to lower cholesterol levels. Broccoli helps boost the immune system. The compound sulforaphane has stated by researchers to aid in the prevention of Alzheimer’s and other neurodegenerative diseases. The high levels of vitamin A and vitamin C have been shown to reduce hair loss. Broccoli should be part of your daily diet.
Cancer & Disease Fighting:  Researchers have found broccoli to help protect against breast cancer, colon cancer, urinary bladder cancer, pancreatic and prostate cancer.
Phytochemicals: Glucosinolates, Isothiocyanates, Indoles, Sulforaphane, Carotenoids, Flavonoids, β-Carotene, Cryptoxanthin, Lutein, Zeaxanthin.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Brussels Sprouts

About: Belongs to the Brassica family. Brussel sprouts are native to Belgium and Brazil. Brussels sprouts are a great source of vitamin A, C, and K.
Cancer & Disease Fighting: Because of the high antioxidant levels in Brussels sprouts have been shown to offer protection from colon and prostate cancer. The glucoside sinigrin has been shown in studies to fight colon cancer by causing apoptosis on pre-cancerous cells. The high vitamin K levels have been shown to play an essential role in bone health. Brussels sprouts have also been known to balance hormones in the body. Researchers have found that brussels sprouts help with metabolism by helping burn calories faster. Brussel sprouts help boost the immune system.
Phytochemicals: Flavonoids, Polyphenols, Indoles, Isothiocyanates, Sulforaphane, Glucoside, Sinigrin.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Butternut Squash

About: Belongs to the Cucurbitaceae family. It is in the same family as pumpkins. The high vitamin A content of this squash helps the body by protecting it against lung and oral cavity cancer (mouth). The seeds from this squash are a great source of the amino acid tryptophan.
Cancer & Disease Fighting: Helps lower risk to lung and oral cavity cancer.
Phytochemicals: Flavonoids, β-Carotene, Cryptoxanthin-b, Lutein.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Cabbage

About: Belongs to Brassicaceae family. Cabbage found in Europe before 1,000 B.C. Cabbage contains sulfur chemicals thanks to the glucosinolates which are responsible for the pungent aroma and the bitter taste. Cabbage gas has also been shown to help protect cells from DNA damage. Scientists have also stated that cabbage has both antiviral and antibacterial effects.
Cancer & Disease Fighting: Researchers have found links between cruciferous vegetables, which cabbage is one of and lowering the risks of certain cancers such as breast cancer, colon cancer, lung cancer, and prostate cancer.
Phytochemicals: Carotenoids, β-Carotene, Lutein, Zeaxanthin, Glucosinolates, Indoles, Isothiocyanates, Nitriles, Thiocyanates, Indole-3-carcarbinol.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Carrots

About: Belongs to Apiaceae family. Carrots are known to lower the risk of heart attacks, improve vision, and reduced cholesterol. Carrots have also been known to help with night vision. In a study done on rats that were fed with carrots showed a delay in the growth of colon tumors. Carrots have also been known to help the immune system because of the β-Carotene that helps maintain healthy mucus membranes in the body that line the intestinal and respiratory tracts.
Cancer & Disease Fighting:  The high carotene levels in carrots have been shown to have a 20% decrease in postmenopausal breast cancer. Carrots have been shown in human studies to cut lung cancer rates by 50% just by consuming just one carrot a day. Scientists have also stated the same high carotene in carrots also decreased the incidence rates of bladder, cervix, colon, esophagus, larynx, and prostate cancers in half.
Phytochemicals: Falcarinol, β-Carotene, Pectin, Myristicin, Alpha-Terpineol.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Cantaloupe

About:  Belongs to the Cucurbitaceae family. Cantaloupe is a vegetable, but some people consider it a fruit. Cantaloupe is part of the squash family. Because of the strong levels of vitamin C, cantaloupes are great for lowering the risk of asthma. Research has shown us that cantaloupe can help reduce the risk of cancer by fighting free radicals. The high levels of vitamin A help boost the immune system by helping increase the production of the white blood cells. Cantaloupe also helps the skin membrane by fighting off toxins. Researchers have found that cantaloupe can help prevent arthritis. Cantaloupe also helps control spikes in blood sugar.
Cancer & Disease Fighting: Cantaloupe helps fight cancer by the potent antioxidants that help fight tumors.
Phytochemicals:  Serine, Carotenoids, Zeaxanthin.
Minerals:  Calcium, Iron, Magnesium, Manganese, Potassium.
Vitamins: Vitamin A (beta-carotene), Vitamin C, Vitamin E, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Cauliflower

About: Belongs to the Brassicaceae family. Cauliflower is a cruciferous vegetable along with broccoli, brussels sprouts, cabbage, and kale. Eating vegetables from the allium (garlic, leeks, onions) and the cruciferous group multiple times each week has been shown to reduce the risk of most cancers significantly. Cauliflower has a high level of vitamin C which helps fight the adverse effects caused by free radicals. Vitamin C also helps boost the immune system thanks to the glutathione. Cauliflower has been shown to help reduce the risk of brain disorders, help with weight loss and help keep a hormonal balance.
Cancer & Disease Fighting: The phytonutrients found in cauliflower has been proven to help fight certain cancers such as breast, cervical, colon, ovarian, and prostate. One study showed that a high intake of cauliflower can reduce the advancement of prostate cancer.
Phytochemicals: Sulforaphane, Indole-3-Carbinol, Di-indolmethane, Isothiocyanates, Glucosinolates, Peroxidases, Isalexin, Glutathione.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Sodium, Zinc.
Vitamins: Vitamin C, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Celery

About: Belongs to Apiaceae family. Celery has been known to help the body in so many ways such as reducing blood pressure and lowering cholesterol. It also helps prevent urinary tract infections in women. Scientists have shown us that celery can lessen the pain and swelling in and around the joints. Pregnant women should talk to their doctor about celery and pregnancy. Celery has also been shown to give relief from both asthma and migraines. Research has stated that celery plays a crucial role in eye health. The vitamin C levels also help prevent the damage caused by free radicals. A study that was conducted in China showed a link to lower UTI symptoms in men. Celery has also been shown to boost the immune system. Celery has also been shown to help with weight loss due to the high fiber content.
Cancer & Disease Fighting: Scientists have found that celery has been known to inhibit stomach cancer as well as liver cancer in certain animals.
Phytochemicals: Flavonoids, Phthalides, Luteolin, Polyacetylenes.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Corn

About: Belongs to the Poaceae family. Corn is also called maize. The calories from corn are mainly because of the simple carbohydrates like glucose and sucrose. Corn is used to produce food sweeteners. Corn has a high glycemic index. Corn oils are rich in vitamin E.
Cancer & Disease Fighting: Because of the high ferulic acid levels corn help play a vital role in the prevention of certain cancers. The flavonoids play a role in fighting lung and oral cavity cancers. The lutein in corn helps prevent the oxidation of vitamin A and could help in the prevention of colon cancer.
Phytochemicals: Flavonoids, Lutein, β-Carotene, Cryptoxanthins, Xanthins.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Cucumber

About:  Belongs to the Cucurbitaceae. Cucumbers have a low-calorie intake. Cucumbers are a great source of silica which helps strengthen the connective tissues. Cucumbers contain ascorbic acid and caffein acids that help prevent water retention. This is why you see people using cucumbers on their eyes and burns to the skin. Cucumbers also help prevent the formation of kidney stones. Cucumbers are high in alkaline levels which help the ph levels in the body. Research has also shown us that cucumbers have the ability to counter the effects of uric acid.
Cancer & Disease Fighting:  In a recent study, cucumbers were shown to slow skin cancer in animals.
Phytochemicals: β-Carotene, Cucurbitacins, Cucumerin A and B, Lutein, Vitexins, Zeaxanthin.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Edameme

About: Belongs to the Fabaceae family. Edamame is also known as soybeans. According to research edamame has been shown to help improve lung function from people with asthma. Edamame is also a great source of protein. Edamame has been shown to help with reducing the risk of cardiovascular disease. Soybeans have been shown in many studies to improve the human body in many ways. Edamame also helps strengthen the immune system and help manage weight. Edamame contains high levels of manganese which is a co-factor for the antioxidant superoxide dismutase. Superoxide dismutase is an enzyme that allows the breakdown of free radicals.
Cancer & Disease Fighting: Research has shown that the compounds found in the soybeans isoflavones have caused apoptosis in HN4 squamous cell carcinoma of the head and neck cell lines.
Phytochemicals:  Phytosterols, Campesterol, Sitosterol, StigmasterolLecithins, Isoflavones.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Vitamins: Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Eggplant

About: Belongs to the Solanaceae family. Eggplant is low in fats, carbohydrates, and proteins. Research has shown that eggplants help control high blood cholesterol levels. Eggplant has also been shown to reduce the symptoms of anemia and also improve the digestive system.
Cancer & Disease Fighting: The antioxidants powers of eggplants have been shown to lower the risk of certain cancers such as skin cancer.
Phytochemicals:  Anthocyanins,
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Endive

About: Belongs to the Asteraceae family. Endive is also known as escarole and chicory. Endives carry high levels of vitamin A which are essential to maintaining healthy skin.
Cancer & Disease Fighting: The compounds found in endives have been shown to fight against certain cancers such as breast, cervix, and skin epidermoid carcinoma in vitro. A large study done in the Netherlands of 62,000 women showed that women eating endive can reduce the risk of ovarian cancer by 75% because of the compound kaempferol that causes apoptosis on the cell line.
Phytochemicals: Scyllo-inositol, Carotenoids, β-Carotene, Phenols, Kaempferol.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Fennel

About: Belongs to the Umbelliferae family. Fennel has been known to provide relief intestinal cramps and spasms. Fennel has also been found to suppress the appetite. Fennel will also reduce water weight.
Cancer & Disease Fighting: The compound anethole found in fennel has been shown in multiple studies to reduce inflammation and reduce the risks of certain cancers.
Phytochemicals: Flavonoids, Phytoestrogens
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Potassium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Garlic

About: Belongs to the Zingiberaceae family. It is a rhizome. Ginger has been used as medicine in eastern countries. It is thought to have originated in the Himalayans in Northern India. Ginger root is a great antioxidant. It has been used to fight against E.coli. Ginger is also used to aid in digestive issues, such as colic, dyspepsia, nausea, vomiting, gastritis and diarrhea.
Cancer & Disease Fighting: Garlic has been found in many studies to be the top vegetable in the fight against cancer. Studies show that garlic also protects against cancers caused by nitrosamines. Nitrosamines are found in preserved meats. Eating garlic is one of the best defenses in the apoptosis of cancer cells. The risk of prostate cancer significantly decreased with the daily consumption of garlic. Researchers found garlic is also associated with a decrease in stomach cancer. Garlic is the number one vegetable to stop against cell proliferation in seven different cancer cell lines.
Phytochemicals: Flavonoids, Alliin, Allicin, Alliinase, S-allyl cysteine, Diallyl disulfide.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Potassium, Zinc.
Vitamins: Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Ginger

About: Belongs to the Zingiberaceae family. Ginger helps boost circulation as well as lowering high blood pressure . Ginger was also a strong anti-inflammatory. It has been shown to help with IBS issues.
Cancer & Disease Fighting: Ginger has been shown to inhibit Prostate cancer PC-3 cell growth. New research has shown to help fight breast cancer, skin cancer, and ovarian cancer.

Phytochemicals: 6-Gingerol, 8-Gingerol, 10-Gingerol, 6-Shogaol
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphous, Potassium, Sodium, Zinc
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate Acid, Niacin, Pyridoxine, Pantothenic Acid

Green Beans

About: Belongs to the Fabaceae family. Green beans are a good source of vitamin A and vitamin C. Green beans are low in calories
Cancer & Disease Fighting: More research is needed on the role of green beans and cancer.
Phytochemicals: Flavonoids, Carotenoids, β-Carotene, Lutein, Zeaxanthin
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Green Peas

About: Belongs to the Fabaceae family. Green peas are also known as garden peas or English peas. Green peas are a great source of protein. Peas have also been shown to fight several allergic reactions in vitro. Peas are also low in calories. The high vitamin K levels in foods have been shown to help fight neuronal damage in the brain.

Cancer & Disease Fighting: Research has shown that peas inhibit the proliferation of colon cancer cells.

Cancer & Disease Fighting: Research has shown that peas inhibit the proliferation of colon cancer cells.
Phytochemicals: Flavonoids, Polyphenols, Phytosterols.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Kale

About: Belongs to the Brassicaceae family. Kale is loaded with Vitamin A, C, and K. Vitamin K has been shown to promote bone health as well as limiting neuronal damage in the brain. Kale has been known to boost the immune system due to the high levels of vitamin C.
Cancer & Disease Fighting: Foods that are rich in vitamin A have been shown to protect against lung cancer. Multiple studies have been conducted in vitro on skin cancer with very positive results.
Phytochemicals: Flavonoids, Glucosinolates, Carotenoids, Indole-3-carbinol, Sulforaphane, β-Carotene, Lutein, Zeaxanthin, Kaempferol, Quercetin, Isorhamnetin.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Leeks

About: Belongs to the Alliaceae family. Leeks are found in parts of Europe and Asia.
Cancer & Disease Fighting: Leeks in the allium group like garlic has shown to be a powerful food against the growth of cancer by causing apoptosis of certain cancer cell lines.
Phytochemicals: Flavonoids, Allicin, Diallyl Disulfide, Diallyl Trisulfide, Allyl Propyl Disulfide, Carotenoids, Lutein, Xanthin.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Lettuce

About: Belongs to the Asteraceae family. Lettuce is very low in calories. Lettuce is loaded with vitamin A.
Cancer & Disease Fighting: Researchers have shown lettuce to inhibit the growth of leukemia and breast cancer.
Phytochemicals: Carotenoids, β-Carotene, Lutein, Zeaxanthin,
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Sodium, Zinc.
Vitamins:  Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Okra

About: Belongs to the Malvaceae family. Researchers have found okra to help improve digestion and help prevent constipation. Okra was also found in a study conducted in China to help reduce fatigue in mice. More research is needed on human trials to confirm these results.
Cancer & Disease Fighting: Okra has been found to inhibit cell proliferation in colon cancer and with retinoblastoma (rare cancer that develops immature cells in the retina) cells.
Phytochemicals: Polysaccharides, Flavonoids, Lectin, Phenols.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Onions

About: Belongs to the Alliaceae family. The sulfur-containing compounds make onions a great anti-blood clotting food. Onions are a great source of antioxidants according to the latest research. Onions help boost the immune system thanks to the allicin.
Cancer & Disease Fighting: Research has shown onions to be an excellent source for the lowering of risk in certain cancers such as colorectal, laryngeal, and ovarian cancers. Try to include onions, leeks, and garlic in your meals daily. The allium group is a powerful group of vegetables against prostate cancer.
Phytochemicals: Flavonoids, Allicin, Fisetin, Isorhamnetin, Kaempferol, Quercetin.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Zinc.
Vitamins: Vitamin C, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Parsnip

About: Belongs to the Apiaceae family. Parsnips are a good source of vitamin C. Parsnips are a good source of fiber as well.
Cancer & Disease Fighting: Parsnips have been shown to have anti-proliferative in leukemia and colon cancer cells in humans.
Phytochemicals: Bergapten, Falcarinol, Falcarindiol, Isopimpinellin, Myristicin, Psoralen, Umbelliferone, Xanthotoxin.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Zinc.
Vitamins: Vitamin C, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Peppers (Bell)

About: Belongs to the Solanaceae family. Bell peppers are one of the best sources of vitamin C. Vitamin C is needed in the production of collagen. Peppers help fight free radicals. They are also low in calories.
Cancer & Disease Fighting: One study on nightshade plants such as peppers found a diet rich in peppers might play a role in lowering the risk of Parkinson’s. More research is needed on the peppers.
Phytochemicals: Anthocyanins, Flavonoids, β-Carotene and α-Carotene, Cryptoxanthins, Lutein, Zeaxanthins.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Potatoes

About: Belongs to the Solanaceae family. Potatoes have been shown to help keep blood sugars in a normal range. Potatoes are a great source of soluble and insoluble fiber. The potatoes skin is an excellent source of iron.
Cancer & Disease Fighting: Potatoes are shown to help fight colon cancer due to its fiber content and vitamin C levels. Vitamin C helps fight the free radicals in the body.
Phytochemicals:  Alkaloidal Glycosides, Flavonoids, Carotenes, Quercetins, Zeaxanthins
Minerals: Calcium, Iron, Magnesium, Manganese, Potassium, Phosphorus, Zinc.
Vitamins: Vitamin C, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Pumpkin

About: Belongs to the Cucurbitaceae family. Pumpkin seeds are a great source of monounsaturated fatty acids. Pumpkin seeds are also a good source of the amino acid tryptophan. Pumpkin is very low in calories.
Cancer & Disease Fighting: The healthy levels of vitamin A in pumpkin has been shown to protect against lung cancer as well as oral cavity cancers. The carotenoids have been found to reduce oxidative stress caused by free radicals.
Phytochemicals: Carotenoids, β-Carotene, and α-Carotene, Cryptoxanthins, Lutein, Zeaxanthins.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Ridicchio

About:  Belongs to the Asteraceae family. Radicchio is also called chicory. Radicchio is very low in calories, and a great source of vitamin K. Radicchio also has anti-inflammatory properties.
Cancer & Disease Fighting: The high vitamin K levels helps to limit neuronal damage in the brain.
Phytochemicals: Flavonoids, Anthocyanidins, Carotenoids, Lutein, Zeaxanthins.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Radish

About: Belongs to the Brassicaceae family. Radishes are a good source of vitamin C.
Cancer & Disease Fighting: The flavonoids and polyphenols inhibit cell proliferation and cause apoptosis in cancer cells.
Phytochemicals: Sulforaphane, Indoles, Carotenoids, β-Carotene, Lutein, Zeaxanthins.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Sodium, Zinc.
Vitamins: Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Rhubarb

About: Belongs to the Polygonaceae family. Rhubard is a low-calorie vegetable. Rhubard has modest amounts of vitamin K that’s helps with bone formation.
Cancer & Disease Fighting: More research is needed on rhubarb.
Phytochemicals: Flavonoids.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Rutabaga

About: Belongs to the Brassicaceae family. Rutabaga carries the right amount of vitamin C.
Cancer & Disease Fighting: Research has stated that the plant sterol brassinolide has been shown to induce apoptosis in prostate cancer cells.
Phytochemicals: Indole-3-Carbinol, Brassinolide, Tocopherol, Cerebroside, Ceramide.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc.
Vitamins: Vitamin C, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Shallots

About:  Belongs to the Amaryllidaceae family. Shallots have been shown to decrease blood vessel stiffness due to the nitric oxide (NO).
Cancer & Disease Fighting: Studies done on lab animals have shown anti tumors effects. More research is needed on shallots.
Phytochemicals: Flavonoids, Kaempferol, Quercetin, Diallyl Disulfide, Diallyl Trisulfide, Allyl Propyl Disulfide.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Phosphorus, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Snap Peas

About: Belongs to the Fabaceae family. The high vitamin C levels help to combat the free radicals in the body and reduce inflammation. Snap peas also contain ample amounts of vitamin A which is needed to maintain good skin and healthy eyesight.
Cancer & Disease Fighting: Snap peas contain porphyrins and lectins which has been shown to inhibit the growth of certain cancers such as colon, gastric and liver cancers
Phytochemicals:  Flavonoids, Porphyrins, Lectins, Carotenoids, β-Carotene, Lutein, Zeaxanthins.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Spinach

About: Belongs to the Amaranthaceae family. Spinach is an excellent source of vitamin A and vitamin K. It also has high levels of iron and manganese. Spinach also contains small amounts of omega-3 fatty acids. Spinach also helps boost the immune system to help fight off infections.
Cancer & Disease Fighting:  Spinach has long been associated with reducing the risk of multiple cancers such as the bladder, head, and neck, gallbladder, liver, lung, ovarian, prostate, and stomach.
Phytochemicals: Flavonoids, Kaempferol, Quercetin, Lignans, Carotenoids, β-Carotene, Lutein, Zeaxanthins.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Sweet Potatoes

About: Belongs to the Convolvulaceae family. Sweet potatoes contain vast amounts of vitamin A which is one of the highest of any root vegetable.
Cancer & Disease Fighting: Sweet potatoes have been known to prevent the growth of cancers such as liver and lung cancers. Researchers have also found that sweet potatoes have the ability to protect against cancers
 such as breast cancer, gallbladder cancer, kidney cancer, and leukemia.
Phytochemicals: Flavonoids, Carotenoids, β-Carotene, Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Swiss Chard

About: Belongs to the Amaranthaceae family. Swiss chard is loaded with vitamin K which is known for preventing neuronal damage in the brain. Researchers have also stated that Swiss chard is great for maintaining bone health. Other research has found that the intake of Swiss chard has helped with the secretion of insulin. There has been research on the role Swiss chard plays with regards to Alzheimer’s and Parkinson’s disease; the results are not published as of yet. Swiss chard also helps boost the immune system due to the high levels of vitamin C.
Cancer & Disease Fighting: Researchers on Swiss chard has found that precancerous lesions in animals were significantly reduced following the intake of Swiss chard. More research involving humans is needed.
Phytochemicals: Flavonoids, Carotenoids, β-Carotene, α-Carotene, Lutein, Zeaxanthin
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc.
Vitamins:  Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Tomatoes

About:  Belongs to the Solanaceae family. Tomatoes are very low in calories and have carotenoids such as lycopene that helps protect our skin from ultraviolet (UV) rays. Tomatoes have high levels of β-Carotene that help boost the immune system.
Cancer & Disease Fighting:  The antioxidant powers found in tomatoes has been shown to protect against breast cancer, colon cancer, endometrial cancer, lung cancer, and prostate cancer.
Phytochemicals: Flavonoids, Carotenoids, α-Carotene, β-Carotene, Lycopene, Lutein, Zeaxanthin, Chlorophyll.
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Vitamins:  Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Turnips

About: Belongs to the Brassicaceae family. Turnips greens carry all the nutrients, not the root. Turnips greens are a great source of vitamin A and vitamin K.
Cancer & Disease Fighting: Turnip greens have sulfur-containing glucosinolates that have been linked through research to prevent cell growth in the colon, gastric and liver cancers as well as leukemia.
Phytochemicals: Carotenoids, β-Carotene, Lutein, Glucosinolates,
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Watercress

About:  Belongs to the Brassicaceae family. Watercress is very low in calories.
Cancer & Disease Fighting: Watercress has been shown to help protect the body against lung cancer due to the Isothiocyanates.
Phytochemicals:  Isothiocyanates, Carotenoids, β-Carotene, Lutein, Zeaxanthins, Glucosinolates.
Minerals:  Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

Zucchini Squash

About: Belongs to the Cucurbitaceae family. Zucchini squash has a modest right amount of vitamin C which helps combat the attacks from free radicals.
Cancer & Disease Fighting: More research is needed with the squash family and its role in fight cancer and diseases.
Phytochemicals: Carotenoids, β-Carotene, Lutein, Zeaxanthins,
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Vitamins: Vitamin A, Vitamin C, Vitamin K, Folic Acid, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin.

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