VEGETABLES
Vegetables have been traditionally defined as in general terms as “parts of plants that are consumed by humans or other animals as food” and can include the flowers, fruits, stems, leaves, roots and seeds. An alternative definition of the term - which is the one we will focus on in this section – will include savory fruits like tomatoes and cucumbers, flowers such as broccoli and cauliflower, and seeds like snap beans and green peas.
Artichoke
Cynara cardunculus var. scolymus
Origin: The artichoke is believed to have come from a wild cardoon, which is native to the Mediterranean region. Artichoke cultivation likely began in what is now Italy during the fifth century BCE and gradually made its way through southern Europe. The artichoke arrived in Half Moon Bay, California in the 1920s. Nearby Castroville considers itself the "Artichoke Capital of the World." Marilyn Monroe was crowned Castroville's "Artichoke Queen" in 1948.
Nutrition: Artichokes provide dietary fiber, potassium, vitamin C, magnesium and folate.
Medicinal Value: Artichokes are rich in antioxidants, which help regulate blood pressure, lower cholesterol, aid digestion and improve liver function.
Broccoli
Brassica oleracea var. Italica
Origin: Roman Empire / Italy
Nutrition: In addition to dietary fiber, broccoli provides calcium, iron, phosphorus, potassium, zinc, B vitamins and vitamins E and K.
Medicinal value: Like cauliflower, kale, Brussels sprouts and cabbage, broccoli is a cruciferous vegetable that contains bitter, sulfur-containing chemical compounds that the plant produces to protect itself from insect predators. These phytochemicals have been found to help regulate blood sugar, slow osteoarthritis and have been linked to reducing the risk of developing cancer.
Carrots
Daucus carota
Origin: Probably in today's Afghanistan and Iran.
Nutrition: Dietary fiber, vitamins (especially beta carotene), vitamin C and vitamin K and other nutrients, including potassium.
Medicinal Value: Several phytochemicals in carrots reduce the risk of cancer and cardiovascular diseases due to their antioxidant, anti-inflammatory, plasma lipid modification, and anti-tumor properties. Carotenoids in particular have been found to help prevent cancer, cerebrovascular disease (CVD), human immunodeficiency virus (HIV) and cataracts.
Chili Peppers
Capsicum
Mercado Juárez - Oaxaca, Mexico.
Origin: Indigenous to the Northern Amazon basin; later spread north through South and Central America, Mexico, the West Indies and what is now the southern United States.
Nutrition: Dietary fiber, vitamins A and C and iron
Medicinal Value: The capsaicin found in chili peppers help prevent and even treat a wide variety of health problems including obesity, diabetes, cardiovascular conditions, respiratory diseases, itch, gastric and urological disorders, pain-related conditions and cancer.
Corn
Zea mays
Origin: Recent archealogical research has traced the origin or corn to the Tehuacán Valley in Eastern Mexico some 10,000 years ago. It remains an essential food of many indigenous peoples of North America. Corn is highly versatile, and is considered to be both a vegetable and a grain.
Nutrition: Corn contains dietary fiber, vitamins C, B, E and K; magnesium and potassium.
Medicinal Value: Phytochemicals found in corn have recently been found to have antioxidant, antimicrobial, antidiabetic, anti-obesity, antiproliferative [inhibits tumor cell growth], liver protective, cardioprotective, and kidney protective activities.
Green Beans
Phaseolus vulgaris
Origin: Beans are indigenous to both Mexico and the south Andes mountains in South America. They remain an essential food of many indigenous peoples of North, Central and South America.
Nutrition: In addition to dietary fiber, green beans contain vitamin C, vitamin A and several of the B-vitamins, including folate, thiamine and niacin. They also provide calcium, iron, magnesium, phosphorus, potassium and zinc.
Medicinal Value: Phytochemicals in green beans have been linked to a reduced risk of a wide variety of chronic illnesses including cardiovascular disease, high blood pressure, arthritis, diabetes, Alzheimer’s disease and cancer.
Leeks
Allium porrum
Origin: Leeks are indigenous to Western Asia and the Eastern Mediterranian. They were enjoyed by the ancient Egyptians, Greeks and Romans.
Nutrition: Leeks are rich in fiber and vitamin K, potassium and iron. In addition, they contain vitamin B folates, which play a part in cell development.
Medicinal value: Leek consumption is known to improve liver function and support the gastrointestinal tract; they also quicken metabolic processes, promote blood circulation, and regulate blood pressure. Leeks have also been found to help protect against anemia, enhance brain activity, and inhibit blood platelet aggregation and lower fat and blood sugar levels. Finally, eating leeks on a regular basis reportedly decreases the risk of prostate, colon, stomach and breast cancers.
Potatoes
Phoenix dactylifera
Origin: Potatoes originated in the Titicaca Plateau, which includes today's Peru and Bolivia.
Nutrition: Potatoes contain protein, vitamins (especially B and C); magnesium, iron, copper, zinc and potassium. They also contain a variety of antioxidants.
Medicinal value: Good for digestion. Potatoes (especially those with color, such as yellow, orange and purple varieties) contain anthocyanins and other antioxidants that may prevent heart disease and cancer; they may also support brain health. Potatoes of color also have a lower glycemic index (GI) than white potatoes.
Swiss Chard
Beta vulgaris, var. cicle
Origin: Swiss Chard originated in the Eastern coastal areas of southern Europe (it has no connection to Switzerland except for its name). It has been cultivated since the 3rd century CE.
Nutrition: This vegetable is a good source of dietary fiber plus high levels of vitamins A, C and K, along with magnesium, manganese, potassium, copper and iron. The leaves have the highest amount of fiber, sodium, magnesium and vitamin C, while the stems are high in potassium.
Medicinal value: Swiss chard contains kaempferol, an anti-inflammatory compound that may have anticancer properties; another phytochermical - vitexin - may help prevent heart disease by lowering blood pressure, reducing inflammation and blocking the formation of blood clots. The high fiber content of chard can support both good digestion and elimination while helping to regulate blood sugar levels.
