Have you ever wondered why certain vegetables are considered beneficial for certain aspects of your health or wanted to know more about how to include specific nutrients into your diet? Look no further than this guide!
Vitamin: An organic molecule often found in plants that is an essential micronutrient that organism needs in small quantities for the proper functioning of its metabolism.
Mineral: A non-organic molecule that is an essential nutrient that our body needs to work properly that is absorbed by plants from the rock and soil they grow in.
Antioxidant: a general term for any compound that can counteract unstable molecules called free radicals that damage DNA, cell membranes, and other parts of cells.
These are the vegetables we grow at B&P that you will find at Valentine Dining Hall.
|Vegetable||Vitamins it contains||Minerals it contains||Antioxidants it contains||Health Benefits|
Vitamins C, A,
K, E, and Folate
|Iron, Calcium, Magnesium, Potassium, and Phosphorus||Alpha and Beta-Carotene, Lutein, Zeaxanthin, and Choline||Helps lower blood pressure, supports bone health, prevent cancer, manage diabetes, and improve athletic performance|
Vitamins B-6, C, A, K, and Folate
|Iron, Magnesium, and Calcium||Choline||Helps improve sleep and mood, supports healthy skin and nails, digestion, prevent cancer, manage diabetes and improve liver function|
|Cucumber||Vitamin K and Folate||Potassium, Magnesium, and Calcium||Lignans and Beta-Carotene||Aids blood clotting and bone health, helps manage cholesterol levels, and helps regulate insulin release|
|Eggplant||Vitamin B-6, Folate, and Thiamine||Copper, Manganese, Potassium, Phosphorus, and Magnesium||Nasunin, Lutein, Choline, Beta-Carotene, and Zeaxanthin||Managing cholesterol levels, helping to support cognitive function, and helps prevent age-related macular degeneration|
|Kale||Vitamins C, K, and E||Iron, Potassium, Calcium, Phosphorus||Alpha-linoleic acid, Selenium, Beta-Carotene, Lutein, and Zeaxanthin||Can help prevent and manage diabetes, reduce the risk of cardiovascular disease, supports skin, hair and bone health, helps prevent both cancer and age-related macular degeneration.|
|Onions||Vitamins C and B-6||Manganese and Sulfur||Quercetin||Helps prevent development of cancer, regulate blood pressure, and helps support building collagen|
|Parsley||Vitamins K, A, and C||N/A||Myricetin||Helps prevent the development of cancer and diabetes, and helps support bone health.|
|Peppers (Sweet/Bell)||Vitamins C, A, B-6, E, and Folate||N/A||Quertecin, Luteolin, Capsaicinoids, Beta Carotene, Zeaxanthin, Lutein, Beta-cryptoxanthin, and Lycopene||Helps support eye health, helps prevent the development of cancer, diabetes, Alzheimer's, Parkinson's, and cardiovascular disease.|
|Potatoes||Vitamins B6, C, and Folate||Iron, Calcium, Phosphorus, Magnesium, Potassium, and Zinc||Choline and Quertecin||Supports bone health, helps regulate blood pressure, promotes heart health, and boosts the immune system|
|Tomatoes||Vitamins C, A and Folate||Calcium, Potassium, and Phosphorus||Lutein, Lycopene, Beta-Carotene, Choline, Alpha-Lipoic Acid and Zeaxanthin||Help manage diabetes, promote eye and skin health, and helps regulate blood pressure.|
|Winter Squash (several varieties)||Vitamins A, B6, and C||Potassium, Calcium, Iron, Magnesium, and Phosphorus||Beta-Carotene||Helps prevent and slow age-related macular degeneration and can aid in skin and immune health.|
|Zucchini||Vitamin C||Potassium||Lutein and Zeaxanthin||Helps lower your risk for cardiovascular disease, supports eye health, and helps regulate blood sugar levels.|
*Summarized from articles in Medical News Today*