Fresh Vegetables

Gourds, in general, are low in calories and offer a good source of several vitamins and minerals. They are particularly rich in Vitamin C, Vitamin A, and various B vitamins, as well as minerals like potassium, calcium, and magnesium. Many gourds are also high in dietary fiber and water content, which can aid in digestion and promote hydration. There are different type of Gourds as like as Bottle Gourd, Bitter Gourd Ridge Gourd, Ash Gourd (Winter Melon), Snake Gourd (Chichinga). Nutritional values Gourds –

 Low in Calories: Beneficial for weight management.

Rich in Fiber and Water: Aids in digestion and promotes hydration. 

Good Source of Vitamins: Includes Vitamin C, Vitamin A, and Vitamin B6. 

Contains Minerals: Includes iron, magnesium, and potassium. 

 May help with Heart Health: Ridge gourd is a good source of potassium, which can help regulate blood pressure. 

Provides Antioxidants: Flavonoids and carotenes help protect against cell damage. 

May help with Digestion and Blood Sugar: Ash gourd is known to have properties that can help with digestion and may be beneficial for those with diabetes.

Capsicum, also known as bell peppers or Shimla Mirch, is a nutrient-dense vegetable low in calories and rich in vitamins, minerals, and antioxidants. It's a good source of vitamins A and C, and also provides dietary fiber and

Vitamins:

Vitamin C: Capsicum is an excellent source of Vitamin C, with red bell peppers providing over 150% of the recommended daily intake in a single serving. Vitamin C is vital for immune function and skin health. 

 Vitamin A: Red bell peppers are rich in beta-carotene, which the body converts to vitamin A, essential for vision, skin health, and the immune system. 

Other Vitamins: Capsicum also contains vitamins like B6, folate, and E, as well as antioxidants like carotenoids and flavonoids. 

Minerals:

Potassium: Capsicum provides a good amount of potassium, important for various bodily functions.  Other Minerals: It also contains trace amounts of calcium, iron, and manganese. 

Other Nutrients:

Fiber: Capsicum is a good source of dietary fiber, which aids digestion and promotes a healthy gut. 

Calories: A medium-sized capsicum contains around 31 calories. 

Fat: Capsicum has a very low fat content, with only a small amount of saturated and polyunsaturated fat. 

Cholesterol: Capsicum contains zero cholesterol. 

Sodium: It is low in sodium. 

Antioxidants: Capsicum is rich in antioxidants like lutein and zeaxanthin, which may help protect against eye damage.

Health Benefits:

Immunity: Vitamin C and other antioxidants in capsicum help boost the immune system and fight off infections. 

 Eye Health: Lutein and zeaxanthin may help protect against age-related macular degeneration and cataracts. 

 Heart Health: Studies suggest that diets rich in fruits and vegetables, including capsicum, may be associated with a lower risk of heart disease. 

Skin Health: Antioxidant vitamins and carotenoids may help maintain skin health and reduce the appearance of wrinkles. 

 Weight Management: Capsicum is low in calories and high in fiber, which can help with weight management by promoting fullness and reducing cravings.

Hyacinth beans, also known as lablab beans, are a nutritious vegetable packed with protein, fiber, and various vitamins and minerals. They are a good source of iron, copper, zinc, magnesium, phosphorus, potassium, and manganese. Additionally, they contain B-vitamins like thiamin, riboflavin, and niacin, as well as antioxidants.

Detailed Nutritional Breakdown:

Protein: Hyacinth beans are a good source of plant-based protein, with dry mature seeds providing a significant portion of the recommended daily allowance.

Fiber: They are rich in both soluble and insoluble fiber, which can aid in digestion, help regulate blood sugar, and promote feelings of fullness.

Vitamins: Hyacinth beans contain various B vitamins, including thiamine, riboflavin, and niacin, which are important for energy production and overall health. They also provide vitamin D, calcium, and phosphorus, which are beneficial for bone health.

Minerals: They are rich in minerals like iron, copper, zinc, magnesium, phosphorus, potassium, and manganese. These minerals play vital roles in various bodily functions, including oxygen transport, nerve function, and enzyme activity.

Antioxidants: Hyacinth beans contain antioxidants that help protect the body against damage from free radicals.

Other: They are low in saturated fat, cholesterol, and sodium.

Papaya is a nutritional powerhouse, particularly rich in vitamins C and A, fiber, and antioxidants like lycopene. It also contains essential minerals like potassium and folate, and a unique enzyme called papain, which aids digestion.

Here's a more detailed look at the nutritional value of papaya:

Vitamins:

Vitamin C: Papaya is an excellent source of vitamin C, with a single medium-sized fruit providing a significant portion of the daily recommended intake.

Vitamin A: Papaya also contains vitamin A, a fat-soluble vitamin crucial for vision, immune function, and cell growth.

Folate (Vitamin B9): Folate is essential for cell growth and development, and papaya is a good source of this vitamin.

Vitamin E: Papaya contains vitamin E, an antioxidant that protects cells from damage. 

Vitamin K: Vitamin K is important for blood clotting and bone health.

Minerals:

 Potassium: Papaya is a good source of potassium, an electrolyte that helps regulate blood pressure and fluid balance. 

 Magnesium: Magnesium is involved in numerous bodily functions, including muscle and nerve function. 

Calcium: Calcium is essential for bone health and other bodily functions. 

 Fiber: Papaya is a good source of dietary fiber, which is important for digestive health and can help regulate blood sugar levels. 

 Other minerals: Papaya also contains trace amounts of other minerals like iron, phosphorus, and zinc.

Ladies  & finger, also known as okra or bhindi, is a nutritious vegetable with a low calorie count. It is a good source of dietary fiber, vitamins (especially C and K), and minerals like magnesium and potassium.

Nutritional value of ladies finger –

Vitamins:

• Vitamin C: A rich source, important for immunity and antioxidant properties.
• Vitamin K: Another significant vitamin, vital for blood clotting.
•  Folate: Important for cell growth and development. 
• Vitamin A: Contributes to vision and immune function. 
• Vitamin B6: Essential for various bodily functions, including brain development.

Minerals:

• Magnesium: Important for muscle and nerve function, and blood sugar control.
•  Potassium: Helps regulate blood pressure and fluid balance.
•  Calcium: Contributes to bone health.
•  Iron: Essential for red blood cell production.
• Manganese: Plays a role in metabolism and antioxidant defense. +
• Antioxidants: Okra contains various antioxidants, including polyphenols and flavonoids, which help protect the body against cell damage. 
• Mucilage: The slimy texture of okra is due to mucilage, which may have potential benefits for cholesterol management and gut health.