Vegetables

Kheera kakdi , also known as cucumber (Cucumis sativus), is a widely cultivated vine plant, which belongs to the gourd family. It is characterized by its long cylindrical shape and smooth green surface. It is valued as a cooling seasonal vegetable as it has a high water content with essential vitamins, minerals, and phytochemicals. Traditionally, raw salads are consumed or used as a culinary component of various preparations, cucumber is recognized for its fresh properties and contributions to a balanced diet.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Acid reflux relief
The alkaline nature of the cucumber soothes the oesophagus and help to neutralize excessive abdominal acidity and reduce the episode of mild heartburn and discomfort.

Metabolic support
Bioactive compounds and trace minerals in Kheera contributes to optimal metabolic enzyme functions and energy production in cells.

Temperature regulation
Traditional use involves using Kheera for its cooling effect at body temperature relieves heat-related fatigue and helps maintain thermal comfort below high temperatures.

Lauki, also known as Bottle Gourd, calabash, or Lagenaria Siceraria, is a versatile and nutritious vegetable that is cultivated in Asia, Africa, and parts of Europe. The smooth, light green skin and light, subtle sweet taste. Lauki is an integral part of many traditional diets due to its high-water content and cooling properties. Usually consumed in savoury dishes, soup, and juices. it is precious not only for cooking but also for Ayurveda and naturopathy properties. 

NUTRIENTS (per 100gm)

HEALTH BENEFITS 

Cooling effects on the body
Lauki juice is naturally known for its cooling effects, making it beneficial during fevers, heatstroke, or recovery after exercise.

Kidney function support
Regular consumption can help prevent the formation of kidney stones and promote smooth kidney function due to its diuretic and detoxifying nature.

Relief from insomnia
Lauki, especially in the form of juice combined with sesame oil or triphala, is used in traditional remedies to calm the nervous system and promote rest.

Lady Finger(okra), scientifically known as Abelmoschus esculents, is a flower plant valued for its edible green seed pods. It is dominant in many tropical and subtropical cuisines. It is known for its tender texture and mild flavor. When prepared, it releases a natural mucilage, which thickens stew and soup. This vegetable thrives in warm climates and is grown extensively in India, Africa, and Southern United States.

NUTRIENTS (per 100gm)

HEALTH BENEFITS 

Boosts Red blood cell formation 
Folate and iron in lady fingers are important to produce red blood cells and oxygen transport, especially during pregnancy or for people with anaemia.

Supports liver function
Research suggests that okra extract protects the liver from oxidative stress and inflammation, promoting effective detoxification and enzyme regulation.

Improves skin wound healing 
Vitamin C and bioactive compounds in okra help with fast tissue repair, which helps to heal cuts and wounds more efficiently.

Tomato is a widely cultivated fruit, which belongs to the Nightshade family, which is valuable for its specific tangy flavor and vibrant red color resulting from the high lycopene material. Tomatoes have become an essential component of culinary traditions around the world, both raw and prepared in different types of dishes, sauces, and spices. It is mainly made of water, which complements vitamins, minerals, and phytochemicals that contribute to its nutrition and health improvement properties. The versatility of tomatoes, combined with their beneficial bioactive compounds, reduces their reputation as a functional food in modern diets.

Nutritional Values (per 100gm)

Health Benefits 

Vision Protection
Tomatoes contains lutein and zeaxanthin, carotenoids that accumulate in the retina and help filter harmful light, reducing the risk of age-related macular degeneration and visual decline.

Sunburn defense
High lycopene concentration in tomatoes is shown to help protect the skin from UV-induced damage and supports sunburn when consumed regularly over time.

Respiratory Health Support 
Antioxidants in tomatoes and the vitamin C content helps reduce the inflammation of the airways and improve lung function, which is especially beneficial for individuals who come into contact with air pollution.

Carrot is a root vegetable known for its vibrant pigmentation, which is mainly generated by high concentrations of beta carotene, a precursor to vitamin A. Carrots have a natural sweet taste and fixed texture that suits them for consumption in raw, prepared, juice or processed. Antioxidant, and rich in vitamins and minerals, orange carrots contribute significantly to human nutrition and include different types of culinary applications worldwide.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Acid reflux reduction
Carrots are mildly alkaline and can help neutralize stomach acids, potentially regular intake can reduce the symptoms of mild heartburn or acidic reflux.

Strengthen capillary walls
Vitamin K and bioflavonoids help maintain the strength and elasticity of the capillary walls, which reduces the chances of bruising and microvascular bleeding.

Hair pigment preservation
Antioxidants in carrots help protect the hair follicles and melanocytes, which can delay premature greying and support overall hair vitality.

Ginger is a flowering plant whose rhetoric is widely used as a spice and traditional agent in cultures. The characteristics of its aromatic and sharp properties, ginger is grown mainly in tropical and subtropical regions and is cut for both culinary and medical purposes. The rhetoric contains a complex profile of bioactive compounds including ginger roll and shogaols, which contributes to its specific taste and diverse therapeutic properties. It is often used in fresh, dried, powder, or oil forms and has an important place in traditional treatment systems such as Ayurveda and traditional Chinese therapy -with global dishes.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Muscle soreness relief
Regular consumption of ginger is associated with reduced muscle pain after exercise. This can help with little oxidative stress and inflammatory markers that contribute to post- activity discomfort.

Allergic symptoms reduction
Ginger shows activity such as antihistamine, which can help reduce symptoms of mild seasonal allergies, including sneezing and nasal irritation.

Support in the prevention of gastric ulcer
Studies indicate that ginger helps protect the stomach lining by reducing the risk of ulcers by interfering with the growth of Helicobacter pylori and by increasing the production of mucus.

Lemon is a small, oval citrus fruit that is identified for its bright yellow peel and distinctly sour juice. Widely cultivated in subtropical and tropical regions, it is primarily valuable for high content of citric acid and ascorbic acid (vitamin c). It is used as a flavoring agent in culinary uses and as a source of essential nutrients in traditional and modern health practices. The lemon is harvested throughout the year, and their aromatic peels are usually used in the cooking, cleaning solution and its unstable oils in the perfume.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Enhancement of collagen formation for wound healing 
The ascorbic acid present in lemon plays an important role in collagen synthesis which supports tissue repair and accelerates wound closure when vitamin C intake is adequate.

Relief from Mild Itching and Skin Discomfort
Externally applied lemon juice has been used to reduce itching from the insect bite due to its natural astringent properties.

Reduction of Oxidative Stress
Lemon contains flavonoids such as hesperidin and eriocarpin, increasing antioxidant effects, which helps to neutralize free radicals and support cellular integrity into different tissues.

Potato is a vegetarian perennial plant, resident in the different regions of South America, and is now grown globally as a dominant food crop. The underground tuber acts as a primary food part, which is valuable due to its versatility in culinary applications and its role as an important source of carbohydrates. Potatoes contain a variety of phytonutrients, which include phenolic acid and carotenoids, which contribute to their nutrition profiles. They are usually prepared by boiling, baking, roasting, or frying, and are involved in countless traditional and modern dishes all over the world. As a basic diet component, potatoes have played an important role in addressing food security and supporting human nutrition in cultures and economies.

NUTRIENTS (brown skin, per 100gm)

HEALTH BENEFITS 

Support for the intestinal microbiome
Potatoes contain high starch content that resists digestion in the small intestine and acts as a prebiotic, nutritionally beneficial for intestinal bacteria and a balanced microbiome.

Natural Source of Antioxidant
Variants of colored potatoes, such as red and purple types, are rich in anthocyanin and polyphenols that help neutralize free radicals and reduce oxidative stress in the body.

Satiety and Appetite Control 
Potatoes are known for their high satiety index, which helps individuals feel full for long periods, which can be beneficial for controlling the overall calorie intake.

Beetroot, botanically classified as Beta vulgaris, is a root vegetable mainly grown for its lively pigmented tubers. It is characterized by its deep red-violet color, resulting in the presence of beta lain compounds that also contribute to its natural coloring applications in food products. Traditionally included in culinary preparations such as salads, juice, and soups. Beetroot have long been important in different cultures for their culinary versatility and potential medical properties. Cultivation thrives in a temperate climate, and both roots and leaves are used for consumption, indicating the condition as a nutrition-rich agricultural crop.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Improves Exercise performance
High nitrate content in beetroot supports better oxygen utilization during physical activity, which can increase stamina and reduce fatigue, especially during endurance exercise.

Supports Healthy blood pressure regulation
Nitrates present in beetroots contribute to the dilation of blood vessels, potentially reducing systolic and diastolic blood pressure and support vascular function over time.

Supports eye health
The presence of carotenoids and lutein in Beetroots supports the retinal function and helps protect against age-related visual decline.

Green chili is widely cultivated vegetable recognized for its spicy flavor and vibrant color, obtained from capsaicinoid compounds, which are mainly capsaicin. It is an essential component in many culinary traditions, providing heat, and increases the aromatic profile of diverse preparation. The unripe pods are usually harvested while still being green and are used fresh, dried, or pickled. In addition to food applications, green chilly has a significant value in traditional medical systems, which is responsible for its bioactive components with antioxidants, and antimicrobial and therapeutic properties. The widespread use is also associated with its role in stimulating the senses and promoting dietary diversity.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Mood Enhancement 
The release of endorphins triggered by capsaicin can contribute to a better mood and a sense of well-being, potentially reducing feelings of stress and tension.

Support for blood circulation
Capsaicin helps stimulate circulation and maintain vascular function, which can promote healthy blood flow throughout the body.

Hair health enhancement
Nutrients such as vitamin C and B vitamins in green chilies help to nourish hair follicles, potentially support strong hair, and reduce fractures over time.

Onions are a widely cultivated biennial plant recognized for its layered bulb structure and sharp aroma, which develops due to the high content of sulphur containing compounds. As a versatile food component, onions provide a specific taste and aroma for different recipes in global dishes. The phytochemical profile includes flavonoids, especially Quercetin, as well as organosulfur compounds known for showing various biological activities. Onions are consumed raw, cooked, pickled, or powder, and are historically used in traditional medicine for their therapeutic properties. Their nutrition composition contributes to a series of functional benefits that support the overall well-being.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Blood clot prevention
Onions have antithrombotic properties that can help inhibit platelet aggregation, which supports normal blood flow and reduce the risk of unwanted clot formation.

Detoxification Enhancement 
Sulphur compounds in onions contribute to the activation of enzymes that support detoxification processes in the liver and help to eliminate harmful substances.

Allergic symptoms relief
Onions contain natural quercetin, which shows antihistamine activity and can help reduce mild allergic reactions such as nasal density or water eyes.

Green Capsicum, also known as Green Bell Chili, is a popular vegetable related to the Capsicum Enuma species. Its bright outer layers and light, slightly bitter taste, it is cut before it reaches full maturity, and that is why it retains its lively green color. Often involved in salads, upset, and different types of mature dishes, valuable for the versatility of green ship numbers and the contribution of essential micronutrients. The composition includes a high ratio of dietary fiber, antioxidants, and remarkable levels of vitamins, making it a valuable component of a balanced diet in different dishes.

Nutritional Values (per 100gm)

HEALTH BENEFITS 

Allergic symptoms mitigation
Bioactive compounds such as flavonoids have properties that can help modulate allergic reactions and reduce the severity of seasonal allergies.

Cellular protection
Antioxidant lutein and zeaxanthin in green capsicum protect cells from oxidative stress, help maintain cellular health and reduce cumulative damage.

Reproductive health Support 
The folate present in Green Capsicum is important for DNA synthesis and reproductive wellness, which makes it particularly beneficial during pregnancy planning.