Sweet potato

Sweet potatoes do not belong to the potato family (Solanaceae family) but to the Convolvulaceae family, which is a group of plants that have trumpet-shaped flowers. Sweet potatoes are excellent sources of vitamin A, beta-carotenes, vitamin C, B6, magnesium, potassium and fiber. For better conservation store in a cool, dry, dark and ventilated place, and you should not store raw sweet potatoes in the refrigerator. Cut them only when cooking and consuming, or if cut in advance, put them in water until cooking time in order to avoid browning by contact with air.

Pumpkin

There are several types of pumpkin, however, and in general, they are known to be rich in vitamin A, C, B9 and have a good content of copper and zinc. They are, due to their high density in minerals and other trace elements and fibers, considered to be cardiovascular protectors and to delay aging. Pumpkin has properties that improve the glandular function of the prostate (advised in cases of inflammation), it is refreshing, diuretic, slightly laxative and provides a cleansing of the body avoiding putrid fermentations. Another feature concerns the ability to act on the pancreas by stimulating insulin secretion.

Cress

Watercress is a leafy vegetable with a slightly spicy flavor due to the presence of sulfur-derived compounds (thioglycosides). It has an excellent nutritional profile, being very rich in minerals such as potassium, calcium, magnesium, zinc, copper, phosphorus, sulfur and iron and in vitamins A and C. Contains appreciable amounts of fiber, antioxidants, polyunsaturated fatty acids (healthy fats) , good for cardiovascular health. Due to all these constituents, it has diuretic, tonic, purifying, anti-anemic, expectorant, detoxifying and remineralizing properties. Being a fragile sheet it must be kept in the refrigerator on damp paper.

Spinach

Greens

Turnip

Lettuce

For its nutritional characteristics and the presence of soothing substances, Lettuce is known for its sedative and soothing power. It stimulates the appetite, and must be well chewed to increase its characteristics and help the glands to produce gastric juices, being recommended to benefit the mucous membranes of the digestive system. Rich in vitamins A, B and C and minerals such as calcium, iron, phosphorus, manganese, iodine, magnesium, sodium, copper, zinc and potassium. It also has hypoglycemic properties, helping to regulate sugars. Recommended for weight loss diets due to its low caloric value. Conservation in a refrigerated environment.

Cabbage

Cabbages are vegetables with a high nutritional potential, in addition to the main minerals (calcium, copper, iron, potassium, sulfur), a good concentration of provitamin A, vitamin B3, B6, B9, C, K. They are known to contain substances potentially protective antioxidants (sulfurophanes), favoring the action of inhibitory mechanisms of cancerogenesis. Due to the fiber-rich composition they also favor the regulation of intestinal transit. Rich in chlorophyll, with remineralizing and blood purifying properties and anti-anemic (due to the presence of copper along with chlorophyll that favors the assimilation of iron). Store in a refrigerated environment.

Mushrooms

There are several species of mushrooms, and the composition of each varies, however, general considerations can be made. Mushrooms have a low caloric value, widely used in weight loss diets, however, and despite their low caloric value they are very rich in nutrients such as B vitamins and minerals such as potassium, iron, copper and selenium. They also have a good content of proteins, presenting themselves as a good alternative to proteins of animal origin, and in fibers, stimulating and regulating intestinal transit. They have properties that can contribute to improve cell aging (antioxidant), anemia, brain fatigue and demineralization. Some varieties also have anti-infectious properties, stimulating the immune system.

French Fries

The potato is the staple food of many crops. It is a very nutritious food, sometimes having a bad reputation. The carbohydrates present are constituted by 20% of starch that are transformed into sugars after cooking. Very rich in minerals such as potassium (which helps to reduce the effect of clotting factors), iron and iodine and vitamins of the B complex, including Vitamin B3, which together with chromium, is a factor of glucose tolerance. Also rich in vitamin C, especially in new potatoes, the content of this vitamin decreasing with time of conservation. Store in a cool, dry and dark place. Exposure to the sun favors the formation of a toxic glycoalkaloid: solanine.

Onion

Bulb-shaped vegetable rich in minerals such as calcium, copper, boron, potassium, manganese, phosphorus, sulfur, selenium, cobalt, fluorine, molybdenum and vitamins B, C and PP. The onion if eaten raw acts as an antiparasitic, its consumption before meals promotes appetite, favoring digestive secretions. Hypoglycemic properties are attributed to it (due to the presence of the substance glucocinina, hormone compared to a vegetable insulin). It also has antioxidant action due to the polyphenols that constitute it with protective action. Store in a dry, ventilated place, away from food such as potatoes that transmit moisture, making them rot more easily.

Butternut Pumpkin

It is a small, pear-shaped variety with a smooth light hazelnut skin, orange pulp, soft and sweet, where its seeds are centered at the bottom. It is a very versatile variety with regard to its preparation, it can be served sweet or salty and all parts can be consumed: pulp, peel and seeds. Very nutritious, it is a good source of vitamin A and C, beta-carotenes, minerals such as magnesium, potassium and calcium, it is still rich in fiber. Due to its nutritional composition, it has properties: antioxidant, cardiovascular protection, regulation of the nervous system, anti-inflammatory action, protection of macular health and regulation of intestinal transit. It must be handled with care because, although it looks tough, it can quickly rot if damaged in the skin.

Hokkaido pumpkin

The Hokaido Pumpkin stands out for its sweet, smooth and pleasant flavor and for its high nutritional density. Rich in beta-carotenes (orange-responsible pigment with antioxidant properties), lutein, vitamin A, C and B vitamins and minerals such as potassium, copper and zinc. It is, due to its high density in minerals and other trace elements and fibers, considered a cardiovascular protector, aging retardant and protective of macular health. It has properties that improve the glandular function of the prostate (advised in cases of inflammation), it is refreshing, diuretic, slightly laxative and provides a cleansing of the body. Covered by a relatively hard shell, however, as it is edible, it is not necessary to peel it. Keep in a cool, dry place.

Chard

Green leafy vegetable, has a high nutritional profile, namely in antioxidant zeaxanthin and lutein that benefit macular health, in vitamin A, B1, C, E, K and PP and in minerals such as iron, magnesium, copper, calcium, manganese and potassium. It has depurative properties, diuretic, slightly laxative because it is very rich in fiber, favoring intestinal transit. Very suitable for use in weight loss diets. After harvesting, they should be consumed as soon as possible. They are kept in the refrigerator for about 4 days.

Celery

Its most marked property is the diuretic power it presents and also because it is calorie-rich. Celery is very rich in vitamin A, B (B1 and B2) and C and in minerals such as phosphorus, potassium, calcium, magnesium, iron and silicon which gives it a good remineralizing power. Contains polyacetylenes (toxic substance against fungi and bacteria, having anti-inflammatory and blood fluidizing effect). It is also purifying, carminative and with tonic power over the nervous system. It also acts as a laxative and regulator of intestinal transit due to its fiber content. Giving preference to its raw consumption to benefit from its entire nutritional profile, however, gives a very pleasant flavor to soups, stews, stews and sauces.

Garlic

Garlic is a horticultural plant whose bulb has a strong and spicy flavor due to allicin, a substance that imparts the characteristic flavor and aroma and that has an anti-bacterial effect. It contains a substance, saponin, which helps in the regulation and maintenance of adequate cholesterol values. It is rich in sulfur, iodine, potassium and selenium. Due to its nutritional qualities it has cardioprotective, antioxidant, diuretic, bactericidal and deworming, antiseptic and antibiotic properties, nervous system tonic, hypotensive, expectorant and pulmonary disinfectant, among many other properties and beneficial characteristics for health.

Leek

Leek is a vegetable considered to be remineralizing due to its nutritional profile, rich in B and C vitamins and minerals such as iron, calcium, phosphorus, magnesium, potassium, manganese, sulfur and silicon. It has antiseptic, anti-anemic, and galactogenic properties, blood purifier, acts in a beneficial way on the adrenal glands and diuretic. Presence of substances and compounds derived from sulfur such as garlic and onion, which confer potentially protective properties in cancerous diseases. Due to the high presence of fibers it is a vegetable very favorable to digestion and constipation states, being considered as an “intestinal scanner”.

Eggplant

Egg-shaped and intensely colored, eggplant is very rich in vitamin A and minerals such as phosphorus, potassium, magnesium and copper. It is attributed diuretic, anti-anemic, laxative properties and with hepatic and pancreatic stimulating action. Thanks to the presence of certain fibers, it helps in the regulation of blood cholesterol, retaining it inside the intestine, preventing it from being absorbed. It also contains flavonoids and phenols that have benefits in fighting bacteria. Consume well ripe, otherwise it may still contain solanine (a substance toxic to the body). Being fragile to the touch, it should be stored without compression of other foods and in a refrigerated environment.

Broccoli

Broccoli are very nutritionally rich inflorescences, namely in phytochemicals and micronutrients: carotenes, vitamins A, B, C, and in minerals such as calcium, phosphorus, sulfur, potassium, iron, chromium and selenium. Due to its rich fiber composition it is considered laxative and beneficial in combating cholesterol. Due to the presence of some phytochemicals, mainly rich in sulforaphane, it has potentially anticancer, antioxidant and anti-inflammatory properties. As it may decrease the absorption of iodine, it should be consumed in moderation by people who have thyroid gland problems. Store in a refrigerated environment until serving.

Carrot

Carrots are an excellent food due to their nutritional value. Rich in vitamin A, B, C and provitamin A (beta-carotene) antioxidants and minerals such as iron, copper, sodium, calcium (mainly in the raw), phosphorus, bromine, iodine, zinc and manganese. Due to its high nutritional value, it has tonic, refreshing, diuretic, laxative properties, heals and disinfects the intestinal and stomach mucosa, helping to control intestinal transit. Contains docrain (coronary vasodilator). It also benefits macular health due to the strong presence of provitamin A. Store in a refrigerated environment and in a perforated bag in order to avoid condensation that causes them to rot more quickly.

chayote

Courgette

Courgette is very rich in minerals such as sulfur, phosphorus, magnesium and iron and in vitamins A, B1, B2, B3 and B5 and in carotenes. The new courgette is very rich in soluble fibers giving it a laxative (stimulating the functioning of the intestines), diuretic and remineralizing properties. Store in a refrigerated environment.

Chinese cabbage

Cauliflower

Cauliflower has levels of Calcium, Vitamin A and K lower than common cabbage, however, it has a higher concentration of phosphorus, iron, potassium and vitamin C. With detoxifying properties of the intestine due to its content of fibers that are beneficial for the promotion of transit intestinal. A phytochemical was isolated from the cauliflower designated as a nature, a nitrogenous substance with a protective effect against certain cancers. For better conservation, place it in the refrigerator with the head facing downwards, thus avoiding the condensation of the flowers, delaying their degradation.

eddoe

Pea

Pea is a legume and, as such, is very rich in protein, being, along with other legumes, the main source of protein for vegetarians. It has high levels of vitamins, mainly B vitamins and minerals such as potassium, phosphorus, zinc, iron and copper. It also has a good content in tender fibers (small and young peas), becoming harder as they reach the stage of maturity.

Asparagus

Asparagus is very rich in B vitamins, vitamin C and provitamin A and in minerals such as iron, potassium, copper, zinc, manganese. Diuretic, laxative and depurative properties are attributed to it, being very beneficial to benefit the urinary tract, disinfecting it. It contains a substance, rutin, a flavonoid that has anti-inflammatory properties, favoring the health of blood vessels and protecting against oxidative damage and cellular damage. They are very fragile and should be kept in the refrigerator wrapped in a damp cloth or standing in a cool place.

Spinach

Spinach is well known for its high iron content, however, spinach is also very rich in chlorophyll, in minerals such as calcium, phosphorus, magnesium, sulfur, manganese, zinc and copper and in vitamins A, B, C, D, K and P and in amino acids such as lysine and arginine. It also contains coenzyme Q10 and in antioxidants such as beta-carotene, zeaxanthin and lutein, carotenoids that act as vision protectors. Being extremely remineralizing, blood thinner, anti-anemic, promoting the multiplication of red blood cells. They are very sensitive and should be stored in the refrigerator, washed at the time of consumption and give preference to raw consumption.

bean

The broad bean is a legume and, as such, it is very rich in protein, being along with other legumes the main source of protein for vegetarians. It has high levels of vitamin B1, B2, and B9 and L Dopa (intermediate substance of dopamine - neurotransmitter that controls the movements of the body). Also very rich in minerals such as potassium, magnesium, copper, phosphorus, calcium, zinc and iron. It also has a good fiber content, helping to regulate intestinal transit and digestive system health.

Green bean

Mistakenly called a vegetable, the green bean is a legume in the shape of a green pod. As the seeds (beans) ripen, the pod becomes more fibrous and can become unpleasant, for this reason it should be consumed young-ripe and not aged. It has a low caloric value, about 31 Kcal per 100 grams, however, with an excellent nutritional profile, rich in vitamins A, C, carotenes, flavonoids, lutein (antioxidant substances), vitamin B6, B9, minerals such as calcium, magnesium, phosphorus, potassium, sulfur, iron and interesting traces of iodine, nickel, copper and cobalt. In addition, they are good sources of dietary fiber and are important for the regulation of intestinal transit. It should be stored in the refrigerator in a perforated plastic bag, without washing beforehand, keeping it for about 3 days to 1 week under these conditions.

Ginger

Malagueta

There are several varieties of chili peppers with different shapes, sizes, flavor and intensity of piquancy, with some of the colors depending on their ripeness. The degree of spicy intensity depends on the content of capsaicin (a substance that acts on the receptors of pain in the mouth and throat), existing in greater quantity in the seeds and white membrane inside. Rich in vitamin A, C, E, B vitamins and beta-carotenes, minerals such as potassium and manganese, it also contains flavonoids and capsaicinoids, phytochemicals that reduce inflammation and with antioxidant power. It also has thermogenic power helping the metabolism.

Manioc

Nabo

The turnip belongs to the family of crucifers containing substance with strong antioxidant power. It has a white or purplish hue, with a rounded shape and can be eaten raw or cooked. It is a food with a high percentage of water, with low caloric value, so it is a good option to include in a weight control diet. Rich in vitamin C (containing about 15% of the Recommended Daily Allowance for adults), B vitamins and minerals such as calcium, sulfur, potassium and copper. It is also very rich in fiber, helping to reduce appetite and regulate intestinal transit. It can be kept in the refrigerator, in a perforated plastic bag, for about 1 month.

Cucumber

The penile has low calories, however, it is widely known for being an excellent moisturizer and refreshing, blood purifying, diuretic and remineralizing. Rich in vitamin A, C and B and minerals such as calcium, potassium, phosphorus, magnesium and iron. The bark is still rich in chlorophyll. Penile seeds, such as courgette and melon seeds, are known to suppress sexual desire. It must be consumed ripe and raw to benefit from all the nutritional benefits. The area near the peduncle contains substances that impart a bitter taste. Being very sensitive to temperature variations, it should be stored at temperatures close to 10ºC.

Pimento

The Capsicum species includes varieties such as peppers and chillies. Peppers are rich in vitamin C, B vitamins, vitamin A and beta-carotenes (antioxidant pigment). It also contains phytochemicals such as flavonoids and capsaicinoids that reduce inflammation. Green peppers and red peppers are the same, with red peppers being a more mature version of green peppers. The color of the red pepper comes from the antioxidant carotenoid lycopene that is not found in green pepper. For better conservation you should store them, unwashed, in a plastic bag in a refrigerated environment.

Standard Pepper

Small peppers of green color and slightly peppery flavor, belong to the large family of peppers, chilli peppers and piri-piris, however, because they are harvested immature they present reduced amounts of the substance that gives the spicy flavor, capsaicin. They are rich in vitamin C, B vitamins, vitamin A and beta-carotenes (antioxidant pigment). With over ninety percent water and a relatively low amount of lipids and carbohydrates, the presence of malic, oxalic and quinic acids manifests itself in the subtle slightly bitter taste.

Okra

Radish

Radish is a plant root that contains a phytochemical, rafanol, which stimulates the flow of bile and the emptying of the gallbladder. It contains folic acid, vitamin C and the minerals potassium, magnesium, calcium, phosphorus and sulfur. It is rich in glucosinolates, substances known for their ability to inhibit the growth of cancer cells and bacterial cells, helping to treat food poisoning. It also has substances with expectorant properties for cough.

Arugula

The arugula leaves have a slightly spicy taste without being bitter. It is very rich in vitamins in general and has a good calcium content. It is a diuretic and tonic plant. Important source of DHA which is an essential fatty acid from the omega-3 family. To give preference to its raw consumption to benefit from its nutritional properties, however, it can also be consumed made just like spinach. Its conservation is limited to a few days at refrigeration temperatures.

Beet