Antioxidant vegetable varieties -
It also found that eating raw pecans helps lower the blood levels of oxidized LDL cholesterol, which may mean that these nuts help prevent heart disease. Strawberries are rich in antioxidants, vitamins , and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers.
A review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol. By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease. Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight.
Red cabbage, like strawberries and red kale , contains anthocyanins. In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.
According to one study , anthocyanins have the following health benefits:. However, more research is still necessary to determine the health effects of eating red cabbage. A person can eat red cabbage as part of a salad or as a cooked vegetable.
Raspberries are an excellent source of many antioxidants. They also contain manganese, vitamin C , and dietary fiber. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells. For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube.
A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors.
However, most of the research on raspberries has involved experiments in test tubes. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease. Beans are an excellent source of protein and dietary fiber.
Some beans, such as pinto beans, are also high in antioxidants. Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation. Several studies link kaempferol to the suppression of specific cancers, including:.
Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans. To date, they have primarily carried out studies in animals and test tubes. However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet.
Purple and red grape varieties contain vitamin C, selenium , and antioxidants. Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer.
However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk. Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants.
It is low in calories, making it an excellent choice as an addition to salads and entrees. Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health.
They help prevent damage from ultraviolet UV rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration. The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources.
Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains. Betalains may help prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate , and potassium.
These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.
However, research has not yet determined the effectiveness of eating beets for these benefits. Beneficial properties of green tea catechins. Published online Mar 4. Kim KH, Li C, Wang S, Song X. Green tea camellia sinensis : A review of its phytochemistry, pharmacology, and toxicology.
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Antioxidants of edible mushrooms. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications.
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Nuts: Natural Pleiotropic Nutraceuticals. Gorzynik-Debicka M, Przychodzen P, Cappello F, Kuban-Jankowska A, et al. Potential health benefits of olive oil and plant polyphenols. Published online Feb Leri M, Scuto M, Ontario ML, Calabrese V, et al. Healthy Effects of Plant Polyphenols: Molecular Mechanisms.
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Domestic Sautéing with EVOO: Change in the Phenolic Profile. Antioxidants Basel. Published online Jan Hellman H, Goyer A, Navarre DA. Antioxidants in potatoes: A functional view on one of the major food crops worldwide. Potato, baked, NFS.
Ciudad-Mulero M, Matallana-González MC, Camara M, Fernández-Ruiz V, et al. Antioxidant phytochemicals in pulses and their relation to human health: a review. Curr Pharm Des. Singh N. Pulses: an overview. J Food Sci Technol. Lentils, mature seeds, cooked, boiled, without salt.
Przybylska S, Tokarczyk G. Lycopene in the prevention of cardiovascular diseases. Collins EJ, Bowyer C, Tsouza A. Chopra M. Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation.
Biology Basel. Published online Feb 4. Tomato products, canned, sauce. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.
Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Eat Well. By Cynthia Sass, MPH, RD.
Cynthia Sass, MPH, RD. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health.
Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice.
Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees.
She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. The therapeutic merit and positive impact of onions, garlic and other Allium vegetables have been further confirmed in various epidemiological studies carried out where their consumption has been found to delay the growth of a broad spectrum of cancers.
Consumption of onions has been linked to reduced incidence of stomach and intestine cancers [ 61 ] and reduction in mortality due to prostate cancer [ ]. Routine intake of garlic has been linked with a decline in the occurrence of preneoplastic lesions in individuals infected by Helicobacter pylori [ ].
It is also involved in reduction in the risk for colorectal and prostate cancers. Presumably, some garlic constituents can inhibit tumour initiation through deactivation and elimination of pro-carcinogens [ ].
Some studies presented the ability of onion extracts to inhibit mutation [ ], reduce multiplication process of cancer cells [ ] and risks for cardiovascular diseases [ ], which are effects being attributed to the presence of bioactive molecules such as quercetin Table 3.
Carrot is an important root vegetable belonging to the family Apiaceae, rich in flavonoids, carotenoids, vitamin C and vitamin E. It is a coloured vegetable with a gold mine of antioxidants such as carotenoids, polyphenols and vitamins which can function as antioxidants, anticarcinogens and immune enhancers.
Carotenoids especially the ones present in orange carrots, are potent antioxidants with capacity to neutralise the toxic effect of free radicals, inhibit mutagenesis to decrease the risk of some cancers. The importance of carotenoids in lowering blood glucose level has been identified in a study where high blood glucose levels were observed in some participants with low level of carotenoids.
Carotenoid level can decrease in response to severity of glucose intolerance. This suggests the impact that carrot and vitamin A-rich carotenoids could have on diabetics in the management of their condition [ 62 ].
Tomato is a widely grown vegetable that is globally consumed. It can be consumed fresh or in its processed forms. The phytochemical constituents in tomatoes are carotenoids, lycopene, phytoene, neurosporene, and carotenes [ ].
It has been revealed that tomatoes and tomato-enriched foods are the richest sources of lycopene in the world. Also, an appreciable amount of α -, β -, γ -, δ -carotene is found in tomatoes [ ]. Tomato is also a remarkable source of ascorbic acid, potassium [ 67 ], lutein, tocopherols and flavonoids [ 63 ].
The cultivar and culture have been proved to have a great influence on the flavonoid content. For instance, cherry tomatoes notably have a flavonoid content that is higher than standard tomato cultivars while the field-grown have higher flavonoid content than the greenhouse-grown [ ].
Findings on different cancers relative to lycopene and tomato intake showed a great reduction in prostate cancer risk and an increased apoptotic cell death in carcinomas [ 64 ].
People subjected to diets rich in tomato and tomato-based products with high lycopene content, were found to unlikely develop stomach and rectal cancers when compared to those who consumed a lower amount of lycopene-rich vegetables [ 65 ].
The antioxidant properties of tomatoes have been described. Its daily consumption for an average of 2—4 weeks elevates the antioxidant defence system and reduces susceptibility to lipid peroxidation [ ] as oxidative modification of low-density lipoproteins is key to developing atherosclerosis.
Comparative studies [ ] in healthy individuals and people with type 2 diabetes, showed reduced vulnerability to lipid peroxidation [ ] after daily intake of tomatoes or tomato juice. Possible anti-inflammatory, anti-thrombotic and lipid-lowering effects of tomatoes and their products have also been investigated where an aqueous extract from tomatoes demonstrated antiplatelet activity in vitro [ ].
In humans, research shows remarkable deductions in ex vivo platelet aggregation a few hours after supplementation with tomato extract [ ]. Peppers are always available in a beautiful array of colours and shapes. They contribute to the flavour and colourful appearances of our dishes.
Fresh peppers are excellent sources of vitamins in form of C, K , carotenoids and flavonoids quercetin and luteolin [ ]. Vitamins A and C are involved in the prevention of cancer, age-related diseases, reduction of inflammation and they support immune function.
Vitamin K improves blood clotting, bone formation, and protects the cells against oxidative damage. Red peppers are rich in lycopene, a phytochemical commonly known for preventing prostate cancer and cancers of the bladder, cervix, and pancreas.
The nutrient content of bell peppers varies with colour as studies have shown that red coloured bell peppers have significantly higher amount of nutrients than the green counterpart.
Their role in prevention of blood clot formation and reduction in the risk of heart attacks and strokes could probably be due to vitamin C, capsaicin, and flavonoids content.
Hot peppers are known for their spiciness. The major phytochemicals identified in hot peppers are capsaicinoids. The hotness or heat experienced in the taste bud from hot peppers comes from capsaicin.
It relays this sensation by acting on pain receptors in the mouth. It can lower blood cholesterol and triglycerides levels, boost immunity, and reduce the risk of stomach ulcer. Capsaicin also possesses analgesic, anti-bacterial, and anti- diabetic properties.
Capsaicin is included in many commercial formulations for the treatment of painful diabetic neuropathy, rheumatoid-arthritis, muscle pains, aches in the tooth and gastric ulceration [ ]. The levels of vitamins and minerals present in chilli hot peppers are amazingly high.
They are rich in vitamins such as niacin, pyridoxine vitamin B6 , riboflavin and thiamin vitamin B1 and minerals like manganese, iron, potassium, and magnesium. It is pertinent to note that, potassium is an important component of cell and body fluids, useful in controlling heart rate and blood pressure.
Manganese serves as a co-factor for superoxide dismutase. This experience can contribute to losing extra calories and weight loss.
Eggplant is a very common and popular vegetable grown in many countries. It is grown in the subtropics, tropics and Mediterranean areas because of its demand for a long season of warm weather to produce good yields.
Eggplant contains phenolic compounds such as caffeic, chlorogenic acid and flavonoids. Chlorogenic acid is a notable phenolic compound found in all eggplant cultivars with potent free radical scavenging activity [ ].
Some of the benefits attributed to chlorogenic acid include antimicrobial, antiviral and anticancer activities. In addition to their nutritional potentials, these phenolic acids found in eggplant are accountable for the bitter taste that comes from the flesh when cut. Breeders have already started working on the development of eggplant cultivars that will give and ensure a balance of optimal nutritional value and pleasant taste.
There are other antioxidants such as lycopene, lutein, α -carotene, myricetin and kaempferol present in eggplant [ ]. This is also depicted in Tables 2 and 3. Eggplant is a good source of dietary fibre and bone-building manganese and vitamin K that can support digestion and bone-building respectively.
It is also an excellent source of molybdenum and potassium, copper, vitamin C, vitamin B6, folate, and niacin [ ]. Studies have demonstrated the effectiveness of eggplant in controlling the level of high blood cholesterol [ 66 ].
This was shown in a clinical study, where volunteers were fed with eggplant powder and a significant decrease in blood-lipid profile levels was observed [ ]. Its relevance in inhibition of invasion of human fibrosarcoma HT cell, type 2 diabetes and hypertension has been revealed [ 67 ].
Chronic diseases are the principal causes of death. Excessive production of reactive oxygen species has been identified to be responsible for the pathogenesis of many of these chronic diseases.
Regular intake of diet rich in vegetables has a favourable impact and indisputable positive effects on human health and offers the human body protection from different chronic diseases. This review contributed to the body of evidence that supported the biomedical importance of regular consumption of antioxidant-rich vegetables.
This antioxidant property of vegetables has been linked to the presence of phytochemical compounds contained in them. Therefore, the antioxidant constituents may be responsible for the mechanism by which vegetables decrease the risk of diseases by directly quenching free radicals, altering gene expressions or indirectly participating in cellular signalling involved in redox balance.
In order to get all the health benefits inherent in diet-rich vegetables, it is recommended to consume a great diversity of vegetables to ensure the delivery of a unique blend of health-promoting phytonutriceuticals. Licensee IntechOpen. This chapter is distributed under the terms of the Creative Commons Attribution 3.
Edited by Ertan Yildirim. Open access peer-reviewed chapter Antioxidant-Rich Vegetables: Impact on Human Health Written By Anne Adebukola Adeyanju, Omolola Rebecca Oyenihi and Oluwafemi Omoniyi Oguntibeju.
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Chapter metrics overview Chapter Downloads View Full Metrics. Impact of this chapter. Abstract Antioxidants are valuable ingredients present in vegetables. Keywords antioxidant vegetable phytochemical disease free radical. Table 1. Impartation of colours in vegetables and their health benefits.
Table 2. Summary of the vegetables and their health functions. Table 3. List of selected vegetables and their antioxidant-richness. References 1. Septembre-Malaterreb A, Remizeb F, Pouchereta P. Fruits and vegetables, as a source of nutritional compounds and phytochemicals: Changes in bioactive compounds during lactic fermentation.
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Subscribe Optimal eating frequency receive tips, varietiws, and promotions by Quick and healthy eats from Bonnie Antioxidant vegetable varieties and other brands marketed by The Scotts Varirties LLC, its affiliates, and Vegrtable partners. You Antioxidant vegetable varieties qualified for Free Shipping. Everyone wants to stay healthy, so growing a vegetable garden filled with antioxidant-rich Bonnie Plants® makes good sense. So, go ahead and add these 10 top antioxidant-packed fruits and veggies to your garden plan. Do you know that strengthening your immune system and protecting your health can be as easy as eating colorful, homegrown veggies? Open access peer-reviewed chapter. Submitted: varietise September Optimal eating frequency 08 October Optimal eating frequency 30 November com Antioxidang cbspd. Antioxidants are valuable ingredients present in vegetables. This is the reason why an adequate consumption of vegetables has been linked with reduced risk and protection against various chronic diseases.
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