Most of the vegetables food staffs comprise of a variety of nutrients, and the most nutritious vegetables are grown veggies.

Leafy green vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium.

Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type-2 diabetes. It is proved by scientists that an increase of more than one serving per day of green leafy vegetables is associated with a nine-percent lower risk of diabetes.

The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health.

Green leafy vegetables such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.

Garlic contains the amino acid alliin, which has antibiotic and bactericidal effects. It is believed to promote cardiovascular activity and a beneficial, soothing action on the respiratory system.

Onion may be a useful herb for the prevention of cardiovascular disease, especially since they diminish the risk of blood clots. Onion also protects against stomach and other cancers, as well as protecting against certain infections. Onion can improve lung function, especially in asthmatics.

Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish.

The presence of antioxidants in tomatoes is said to be helpful in cleansing toxic compounds from the body. Lycopene, present in tomatoes, has been known to neutralize free radicals in the body and cut the risk of prostate cancer.

Those who eat raw tomatoes have been found to be at a much lesser risk of developing rectal, colon or stomach cancer. It is believed that tomatoes block the effects of nitrosamines and thus, reduce the risk of lung cancer.

Researches have suggested that eating tomatoes might help reduce the risk of heart attack. The vitamin K present in tomatoes helps in keeping the bones strong and healthy. It also helps prevent hemorrhages. Consuming raw tomato on a regular basis can help improve the texture of your skin and add glow.

Tomatoes are known for their blood purifying properties. People who sufferers from congestion of the liver, having tomatoes will prove to be quite beneficial.

Tomatoes are known to help protect the liver from cirrhosis and can dissolve gallstones as well. Being a natural antiseptic, tomatoes can help protect the body against various common infections. The nicotinic acid in tomatoes is credited with reducing blood cholesterol, which in turn helps keep heart diseases at bay.

Consumption of tomatoes and tomato-based products may prevent serum lipid oxidation and reduce the risk of macular degenerative disease. When applied topically, tomato pulp can help heal sunburn, wounds and sores.

Tomatoes can also help the body prevent diarrhea and soothe eye irritation as well. Tomatoes have been found to have positive effects in case of ailments like constipation, diabetes, indigestion, intestinal disorders and jaundice.

Pregnant women, suffering from morning sickness, will benefit from tomato consumption. If you are suffering from liver disorders, night blindness, obesity and urinary tract infection, try having tomatoes everyday. Tomatoes fruits are actually good in salads and on sandwiches.
Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.

Carrots are one of the foods richest in beta-carotene, which is a vitamin A precursor. Our body transforms it into vitamin A.

The carotene has an antioxidant property which may reduce the risk of certain cancers. Carrots help keep your skin healthy and improve your eyesight, especially night vision. Carrots also help maintain our intestinal tracts.

They are rich in fiber which helps to protect against colon cancer. This vegetable will help boost your immune system and lower your risk of lung cancer. Carrots will also assist in lowering blood cholesterol levels. Carrots are naturally sweet and ideal for grating into salads. Baby carrots also make good raw snacks.

Peas are rich in protein and carbohydrates but low in fats. They are a good source of fiber and iron as well as vitamins A and C.  Peas are rich in water-soluble fiber which helps promote good intestinal health. By binding with cholesterol, helps excrete it.

They are also very rich in thiamin (vitamin B1). This vitamin is essential for energy productions, nerve function and carbohydrate metabolism. Green Peas are best eaten raw or steamed.

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