Priyanka Yadav

Superfoods are those foods that are mostly plant-based but also some fish and dairy as well that are thought to be nutritionally packed and good for one’s health. These foods are usually “whole” or “real” foods which means they are in their original form and are not processed. But, there are no set criteria for determining what is and what is not a superfood, according to the American Heart Association. 

You must be thinking about what it is that makes these certain foods contain that makes it super? Well, for starters, these foods contain a variety of nutrients, such as vitamins, minerals, and antioxidants, which are thought to ward off various health problems and illnesses. They also have healthy fats which help in the prevention of heart disease and  fiber, thought to prevent diabetes and gut problems; and phytochemicals as well which can have numerous benefits on our health. 

In addition, almost all of the foods that are considered superfoods are easy to find at your local grocery stores. And also are very affordable which makes them accessible to almost anyone.

History:

Where did the term superfood originate? Well, not from those who formally study about food and its nutrients, such as nutrition scientists and dietitians. The earliest recorded example of the use of the superfood term may have taken place in the early 20th century around World War I. It was used as a marketing tool for selling specific foods, dietary supplements promising an enhancement to health. 

It is said that it all began when the United Fruit Company initiated an enthusiastic advertising campaign to promote its major import of bananas. And published informational pamphlets including points about Bananas and the Food Value of the Banana. Initially the company had advertised the practicality of bananas in a daily diet. Being cheap, nutritious, easily digested, available everywhere, good when cooked and not cooked, and sealed by nature in a germ-proof package. (Source-https://www.ucdavis.edu/food/what-makes-superfood-so-super )

The American Medical Association announced that bananas in a child’s diet would provide relief for celiac disease or cure it (gluten had not yet been discovered as the true culprit). 

Very soon, bananas became an emblem of health, and mothers started making bananas a mandatory inclusion in their children and infants diet even if they did not have celiac disease. 

Why are superfoods more prominent in the 21st century?

In the 21st century, there is a rapid increase in the sales and the consumption of these superfoods. Because they are perceived as healthy and said to have health benefits. It has created a billion-dollar industry. And this may be due to providing added confirmation of a consumer’s knowledge through various media and social channels about a healthful food, increasing the likelihood they will purchase it. 

The survey also shows that about 80% of respondents see “food as medicine” and eat certain foods to prevent health problems like obesity, diabetes, hypertension and high cholesterol. 

According to Mintel research, in 2015 there was a 36% increase globally in the number of foods and beverages launched that were labeled as a “superfood,” “super-fruit,” or “super-grain,” with the United States leading those product launches. 

Why should you choose superfoods?

• Loaded with nutrients: Superfoods are foods that are nutritionally rich. This means that they provide a substantial amount of nutrients and very few calories. They are also brimming with minerals, vitamins, and antioxidants.
• Because of their high nutritional density, they are helps to protect your organs from toxins. Also, help lower cholesterol, regulate metabolism and reduce inflammation.
• Boosts Immunity: Superfoods help in strengthening and boosting your immunity. They are high in vitamins and protect your body from cold, flu, sinus etc. 
• Enhances your skin: Eating a balanced diet has a major impact on your skin. Superfoods brighten your skin and prevent acne, pimples etc. The alkalizing property reduces redness, puffiness and gives your skin an evenness. It also prevents your skin from aging.
• Boosts energy: Superfoods boost energy and also reduce your cravings. This also cuts down your calories and promotes weight loss. It also increases alertness, focus and concentration. It keeps you supercharged the entire day.

You cannot get these health benefits just by eating these superfoods along with your poor diet. No, this is not how it works. You should include these superfoods as part of daily nutritional intake. It gives amazing health benefits only when consuming a healthy, balanced diet overall. You should eat a balanced diet rather than concentrating on individual foods.

Also have a look at the exotic vegetables that you will love! Exotic Vegetables and Fruits for exotic health benefits

Some of the most famous and nutritionally loaded superfoods are:

1. Berries: 

Berries  are small, pulpy, and edible fruit and among the most nutritious foods you can eat. There are various superfood berries such as blueberries, raspberries, tart cherries, cranberries, and strawberries. They are high in fiber and naturally sweet, and they are rich in colors. This means that they are high in antioxidants and have disease-fighting nutrients. 

They have their own season, mostly grown in winters. But, they are available throughout the year in their dried and frozen form which are also as nutritious as their fresh form.

Health benefits: 

• Berries contain a good amount of antioxidants, which protects your body cells from any free radicals. And may reduce disease risk.
• They may also improve blood sugar levels and insulin resistance when consumed with carbohydrate-rich foods.
• Furthermore, they contain fiber, which increases feeling of fullness, as well as reduces appetite and helps in weight loss.
• May also help in decreasing face wrinkles and other signs of skin aging related to sun exposure.

How to include them in diet?

You can add these berries in yogurts, cereals, and smoothies, or can eat them plain as snacks.

2. Fish: 

Fish is not only a source of lean proteins and healthy omega-3 fats. But also an essential source of other nutrients like iodine, vitamin D and calcium, which are crucial for a healthy life. 

Our bodies do not produce omega-3 fatty acids. That’s why we need to get them through food. Omega acid is prominently present in oily fish such as sardines, mackerel, salmon, trout, tuna and oysters who all are bumper sources of this health wonder.

Health benefits:

• Helps in boosting heart health by lowering blood pressure and reducing the risk of heart attack and stroke.
• Enhances brain function.
• May protect against depression, anxiety, Alzheimer’s and diabetes also.
• May help prevent inflammation and reduce the chances of arthritis.

How to include it in diet?

You can buy fresh, frozen, or canned fish. You can add cooked fish to your salads, also add the fish to rice or pasta. And smoked fish to your bagel or eggs for breakfast, and make fish tacos for Taco Tuesday. 

3. Leafy greens: 

Leafy greens, also called dark green leafy vegetables, or greens, are edible plant leaves. They are healthy vegetables that are rich in nutrients and fiber and low in calories and fat. You can eat some leafy greens raw, while others may require cooking. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals.

Health benefits: 

• The bioactive compounds in leafy greens can provide antioxidant and anti-inflammatory properties. Which may lead to a vast array of health benefits, such as a reduced risk for health conditions like stroke, anemia, high blood pressure, certain cancers, and diabetes.
• They may also help improve gut health, immunity, and heart, bone, and skin health.

How to include them in diet?

You can use them in salads. Make healthy bowls by adding greens to a bowl full of proteins, fruits, and whole grains. Also use them in wrap, soups, pizza. Sautes and stir-fries together with noodles, vegetables and seafood, juice, sandwich, chutneys, smoothies.

4. Nuts: 

Nuts are a good source of plant protein. These include hazelnuts, brazils, walnuts, almonds, pecans, etc. They also contain monounsaturated fats (MUFA), protein, fibre, calcium, iron, selenium, magnesium and vitamin E. In addition, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats which is really good for your heart function.

What are the health benefits of nuts?

• Almonds are a rich source of antioxidant vitamin E, a good intake of almonds has been associated with a healthy functioning of  the heart.
• Peanuts contain a flavonoid called resveratrol, which may have anti-cancer properties.
• Walnuts also contain an antioxidant- ellagic acid, which is also linked to reducing free radicals in your body.
• Brazils are one of the richest sources of antioxidant selenium, that’s been linked to lower rates of heart disease and cancer. 
• These nuts may also help in lowering the risk of developing type 2 diabetes. Because their fibre and magnesium content which helps to keep blood sugar and insulin levels high.

How to include them in diet?

You can add nuts in your oatmeal or yogurt. Have them as your snack, or nut butters such as peanut, almond, or cashew. 

5. Olive oil: 

Olive oil is an oil which is compressed from olives. This oil is super healthy especially for those who have heart disease or are at a high risk of developing it. This is a good source of vitamin E, polyphenols, oleocanthal vitamin K. And monounsaturated fatty acids, all which help reduce the risk of heart disease.

What are the health benefits of Olive oil?

• Olive oil is known to have anti-inflammatory properties and may help in  improving blood vessel function and reduce bad cholesterol, improve insulin sensitivity, and lower high blood pressure.

How to include it in diet?

Use olive oil in place of butter or your regular oil in pasta, or for toasting your breads, or in salads for dressings, or rice dishes or for sauteing vegetables.

6. Whole grains: 

Whole grains are unrefined cereals which mean that they contain the germ, bran and the endosperm and are less processed. They offer a complete package of health benefits. These are a  good source of both soluble and insoluble fiber, B vitamins, minerals, and phytonutrients. 

What are the health benefits of whole grains?

• The bran and fiber in whole grains slow down the breakdown of starch into glucose. Which in turn maintains a steady blood sugar which makes them suitable for diabetic patients. 
• Fiber also helps in lowering cholesterol and improves gut health.
• Phytochemicals and essential minerals such as magnesium, selenium and copper in whole grains may help in providing protection against some cancers.

How to include them in diet?

You can have oatmeal or salted oats for your breakfast. Bulgur in salted or sweet form. Quinoa in salads or cook it with vegetables, oats chapati or wheat chapatis, etc.

7. Yogurt: 

Yogurt is a complete superfood which you can be include in your daily healthy diet. It is a versatile superfood along with various benefits. It is a good source of calcium and protein, and also contains probiotics and prebiotics. These can protect the body from other, more harmful bacteria.

What are the health benefits of yogurt?

• Yogurt is rich in zinc and has anti-inflammatory properties. So, it can help relieve sunburn and restore your skin. 
• It boosts digestion and can reduce the effect of diarrhoea and bloating. It also helps healthy bacteria to flourish in your gut which improves the gastrointestinal system. 
• Yogurt is also rich in calcium which makes it excellent for strengthening your bones.
• Prebiotics and probiotics in yogurt can improve your sleep. And protect your body against the negative effects of stress, which are important to maintain a strong immune system and keep viruses at bay.

How to include it in diet?

You can eat plain yogurt with your meals. Or you can use yogurt in place of mayonnaise or sour cream in dips or sauces.

8. Cruciferous vegetables: 

Cruciferous veggies are a diverse group that includes broccoli, Brussels sprouts, cabbage, cauliflower. Also, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. Consuming these types of vegetables, which are packed with nutrition, support a healthy diet and will help reduce obesity. They are an excellent source of fiber, vitamins C, E, K, folate. And phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.

What are the health benefits of cruciferous vegetables?

• Cruciferous vegetables are low-calorie, and rich in fiber which helps in weight loss.
• Cruciferous vegetables are also good sources of plant-based compounds. This may help in lowering inflammation and reduce the risk of developing cancer. 
• They are also rich sources of compounds known as glucosinolates, which may help to fight cancer. 
• Also, some researchers have suggested that sulforaphane present in cruciferous vegetables. This may play a major role in preventing prostate and colon cancer. 

How to include them in diet?

You can steam or stir-fry them and add healthy oils and herbs and seasonings for flavor. You can also try adding a cruciferous vegetable medley to soups, casseroles, and pasta dishes.

9. Legumes: 

Legumes can make a quick, cheap and healthy high-protein meal with a range of health benefits. They have a broad category which include lentils, chickpeas, kidney beans, black beans or cannellini beans, as well as soybeans and peas. They are also an excellent source of fiber, folate, iron, magnesium and plant-based protein. 

What are the health benefits of legumes?

• They are full of fibre which give satiety to your stomach. And assist in cholesterol control and promoting a healthy gut.
• Their glycemic index is also low and helps in blood glucose control, and improves insulin resistance.

How to include them in diet?

You can add them to salads, soups, and curry. 

10. Tomatoes: 

A tomato is a nutrient-dense superfood that offers benefits to a range of bodily systems. They are the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. They contain carotenoids such as lutein and lycopene. There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.

What are the health benefits of tomatoes?

• Tomatoes contain an abundance of minerals and vitamins that are good for our body. There is a high amount of vitamin C in tomatoes, which strengthens the immune system. And protects our body from infection.
• The lycopene in tomatoes has many health benefits and acts as an antioxidant, promoting heart health.
• Lycopene fights the free radicals that are damaging our cells and interfering with normal cell growth and activity. 

How to include superfoods in diet?

You can try tomatoes in a salad or as a tomato sauce over your pasta. You can also add them in stews and soups. 

Where can you buy these superfoods?

Nowadays, there are many ways through which we can easily buy these well-known superfoods. One of those ways, is buying them online platforms which can get them delivered to you in a very small amount per say maximum 24 hours after placing your order. The online platforms from which you can buy superfoods are: 

1. Amazon Retail.
2. TrueElements.
3. G-Mart Store.
4. Bagrrys India Private Limited.
5. By Nature
6. Big basket
7. Organic India special
8. Grofers
9. Nourish you

Another way is to buy them directly from markets, grocery shops or “sabzi mandi”. You can buy them fresh and also inspect them before buying yourselves.

What to look at before buying the superfoods?

First, look for nutrition labels: The most important thing while shopping for superfoods is to check for the nutrition label. When reading the nutrition label, be sure to find the % Daily Values (%DV) of the minerals, vitamins, and nutrients in the superfood you’re interested in. This is because many individuals choose to consume specific superfoods that contain an important nutrient they may lack. It is beneficial to know how much of that nutrient you’re actually getting in each serving. 

See, if it is a whole food or processed: Especially when purchasing superfoods, it’s important to make sure that what you’re consuming is raw. And made with whole foods, to get the greatest nutritional benefit!

 Check, to which company does the superfood belongs: All superfoods are not made equally, so it’s a good idea to do some research about the company producing the food you’re buying.

Buy seasonal fruits and vegetables: Buy your produce in season and from local sources to ensure the highest nutrient content.

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here       

It’s that time of year again. Yes folks, you got it right – the wedding season where all brides and grooms are in full bloom, family members are brimming with happiness. And these weddings are also great opportunities for socializing, dancing and having a fabulous friends and family time. Thats where we skip and many a times think what food options in an indian wedding could be healthy.

Indian weddings are all about grand feasts. In other words, weddings are fat affairs which they are getting grander day by day. Also, their buffet menu are even grander which literally has the variety a restaurant and cafes serves on a normal day. They exceed our imagination. We get tempted by the lip-smacking and mouth-watering dishes. And end up eating extreme amounts of extra calories which we don’t actually need. 

In actuality, we consider weddings as our cheat days but with the wedding season coming, we are sure to attend more than one wedding a week. And, that so many cheat days? That’s not ideal and it tends to happen with the best of us.

Well, if you are at the wedding, you can still eat food that is not only containing less oil, less sugar but also nutritious for your body.

Also, weddings can get you pretty worked up in various ways and amid all the festivities, you can suffer from dehydration. So, follow our classic rule to drink plenty of water. Most important thing is to control the portion size of what you eat. This way, you can control the consumption of extra calories and you won’t have to feel guilty about it.

We have created a list of food options from various cuisines which you can eat in Indian wedding guilt-free. Let’s have a look!

Salads

1. Fruit salad:

Fruit salad should be your first go-to stall as you enter the food hall. These salads consists of various kinds fruits which are really refreshing. This gives you a good start in weddings and it also fills you stomach with its goodness and feel less hungry when you reach the other food counters.

Fruit salad

2. Pasta Salad

Pasta gives you a Italian gist, that enhances a good old salad into something pretty gourmet. Plus, it comes with some added vegetables and a lot and a lot of Parmesan cheese. It tantalizes your taste buds with its tangy taste. You can enjoy this keeping in mind its portion size.

Pasta salad

Starters/Snacks:

1. Paneer tikka:

Indian weddings are incomplete without paneer tikkas. They are famous Indian starter and also generally served in every Indian wedding. They are served with barbeque vegetables and green chutney. Also, they are really healthy and if you want to keep it healthier, ask the chef to not brush it with oil. Enjoy this starter with its mouth melting flavors. Most importantly, keep portion size in mind and do not consume more than 3 to 4 pieces of it.

Paneer tikka

2. Chicken tikka:

Chicken tikka is one of the most famous dish served at the weddings. The chicken is blended with spices before it is put on the barbeque stove. Enjoy this chicken tikka with plenty of barbaque vegetables and also green chutney.

Chicken tikka

3. Khaman Dhokla/khandvi: 

Khaman dhokla and khandvi is indeed the most famous Gujarati snack. Everyone is aware of it and loves to eat it. Also, the visual appeal of these snacks is so strong that you just cannot pass the plate by without picking one.

Furthermore, you can enjoy them with lemon juice on the top and green chutney. Only 2-3 pieces are enough to tantalize your taste buds.

Khaman dhokla

4. Pav bhaji:

Pav Bhaji has become the staple food in weddings. Have you been to a wedding where Pav Bhaji was not available? Probably never. This recipe is a beautiful amalgamation of vegetables with a unique blend of spices and serve it with pav with raw onions on the top. So, enjoy its deliciousness keeping in mind the portion size. You can have bhaji with 2 pav and enjoy it without any guilt.

Pav bhaji

5. Paneer stuffed cheela/Moong dal cheela:

The cheela is an evergreen dish and it never disappoints you. Also, it makes a delicious appetizer for the parties. It fills you stomach with its goodness. These are serve with sweet red chutney and green chutney.

Moong dal cheela

6. Idli sambhar/Dosa sambhar:

South Indian food options in an Indian wedding are found easily, south Indian food is very popular everywhere because of its unique flavor and taste. You can never go wrong with idli or dosa. Also, you can enjoy them with rasam or hot sambhar at weddings with coconut chutney. You can enjoy this South Indian food and can eat to satisfy your hunger pangs!

Idli sambhar with coconut chutney

Main course

Food options in an indian wedding – North Indian cuisine:

1. Matar paneer/Chicken curry with naan/tawa roti:

Paneer is a versatile ingredient which can be used in various kinds of dishes. Matar Paneer is one of them. It is a delicious recipe that is very famous in north India and is an all time favorite dish also. This dish, when served with any type of naan or tawa roti, tastes heavenly. 

Furthermore, same goes for the chicken curry with naan/tawa roti. You should go for chicken curry instead of butter chicken. This may be the difficult choice to ditch butter chicken. However, there is a big difference in the amount of calories as the butter chicken may have thrice the calories than the healthier options. 

Chicken curry

2. Bharwan baingan/capsicum/karela:

These stuffed vegetables are definitely Food options in an Indian wedding easily available on every wedding menu. It has a rich flavor of Indian spices and is usually loved by everyone.

Stuffed capsicum

3. Sarson ka saag with makki ki roti:

It is one of the most popular North Indian dishes. This dish is famous in almost every wedding during the winter season. Personally, sarson ka saag with makki ki roti have a special place in my heart. It is a dish that I crave all year and which makes me do cartwheels for the arrival of winter. I generally enjoy it with makki, but you can also enjoy it with missi roti or tawa roti.

4. Vegetable biryani/chicken biryani: 

Biryani is very famous among the weddings and is incomplete without its deliciously good dish. You cannot pass the biryani food counter without having a taste of it. Whenever I am at any wedding I cannot resist it and I know you can’t either. You can enjoy this delicious dish with lots of salad and lemon juice sprinkled on top and also raita which will balance your complete meal.

Biryani

Food options in an indian wedding – Gujarati cuisine: 

1. Gujarati Kadhi:

Gujarat’s most famous dish – The Gujarati Kadhi is not the typical kadhi we all make at our home. No, this  version of kadhi is somewhat different. It is a traditional preparation of a wonderful sweet and spicy curd mixture thickened with besan (gram flour).  This kadhi is a light dish on your stomach but it can be a bit heavy if you have too much of it. So, portion control is important even at weddings. You can serve it with one serving of steamed rice/vegetable pulao or tawa roti/naan which will tempt your taste buds. 

Gujarati kadhi

2. Chana Batata:

Chana batata is a popular desi style dish made with chickpeas and potato. It kind of hangs in between being street-side-chatpata food to a proper side dish or a main course. Serve it on your plate and enjoy it with some side salads and also some lemon juice sprinkled on it.

Chana batata

3. Dal Dhokli:

Dal dhokli is also one of the Food options in an indian wedding. Want to have something delicious and nutritious at weddings? Well, dal dhokli is one of them which you can enjoy guilt-free. It is a most popular and favorite dish out of all the Gujarati cuisines. Serve this delicious dish with some steamed rice or tawa roti.

Food options in an indian wedding – South Indian cuisine:

1. Lemon Rice/Steamed rice: 

Rice is a staple food in South India. It is impossible to imagine a South Indian wedding without rice. Varieties of rice are served at weddings, among which lemon rice and steamed rice is the most common.

The famous lemon rice will make you instantly drool over the taste and will tempt your taste buds. Also, for steamed rice, there are various kinds of dishes for you to enjoy with rice.

Lemon rice

2. Aviyal: 

Aviyal is an authentic South Indian dish which is a spicy thick mixture of almost 13 vegetables. Rich in nutrients, it is one of the most popular dishes in the South Indian wedding menu. Furthermore, you can serve it with the rice served or as it is, depending on one’s preference and taste.

3. Kootu: 

Kootu made using vegetables and dal is another dish which is often seen in South Indian wedding menus. It is famous for its hot and tangy taste. You can enjoy its hot and tangy taste with rice to enjoy the tempting flavors. 

4. Rasam: 

Rasam is a spicy, sweet’ n sour soup traditionally served at South Indian weddings. It is also the second main dish served after sambhar. It is usually eaten along with a vegetable side dish (poriyal). But you can also have it after having all your meals. It will aid in your digestion and helps relieve symptoms of common cold and stomach ailments. 

5. Poriyal: 

Poriyal is the ultimate vegetable side dish for any meal one can have in South Indian weddings. It is a dish consisting of fried or sauteed vegetables which are either diced or sliced up. You can enjoy it as a side dish along with rice mixed with sambhar and also rasam or yogurt (curd). 

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here       

Exotic Vegetables are those which are of the foreign region, and not of native growth is known as exotic vegetables. These are known for their unique taste, nutritional value, and various health benefits. They are essential for a balanced diet and good health as they contain various micronutrients and phytochemicals. These nutrients help many health benefits like in reducing weight, diabetes, cardiovascular health, and even cancer. 

Rapid rise in the production and cultivation of Exotic Vegetables in India:

In the past few decades, exotic vegetables were introduced in India and since then their demand is increasing every day. India is the second-largest producer of fruits and vegetables, followed by China and is also a significant consumer market for the same. 

The demand for exotic produce is increasing and growing by 15% to 20% per annum.

The Indian exotic vegetables market is supported by the overall Indian fruits and vegetables market, which reached a volume of almost 322 million metric tons in 2020. And is further expected to grow at a CAGR (compound annual growth rate) of 5% between 2021 and 2026 to reach a volume of almost 432 million metric tons by 2026. (Source-hexpertmarketresearch.com)

Farmers in India grow these vegetables in winters as they only grow better in cold conditions especially, in the month of September to November. The popular cities that grow these vegetables are Pune, Ooty, Jammu and Kashmir, Uttarakhand, Mahabaleshwar, and Nasik, etc. And they are cultivated in poly houses (a type of greenhouse where specialized polythene sheets are used as a covering material under which the crops can be grown).

These vegetables are gaining popularity in India day by day. While some of the Exotic Vegetables are well-known names in the Indian household, some are still gaining popularity by their use in international cuisines or in restaurants. Also, the prices for these vegetables are very high as compared to our seasonal vegetables which are not affordable for everyone.

Why the use and production of Exotic Vegetables is more prominent in India?

The use and production of these exotic vegetables is more prominent because of the following reasons:

• Exotic vegetables are an important source of cash income for farmers.
• These vegetables not only provide essential micronutrients but also contain a range of health– promoting phytochemicals.
• These can also prevent nutritional deficiencies and reduce the risk of obesity and chronic disease including diabetes, cardiovascular diseases and cancer.
• Also, correct cooking improves the nutritional value of exotic vegetables.

How to store exotic vegetables?

• As exotic vegetables are grown in colder areas, they are also store in cold places/cold rooms such as storehouses where the temperature is less than 6-8 Degree Celsius. 

• These cold rooms are very important for exotic vegetables as they prolong their shelf life and are also effective in reducing waste.

• Also, the moisture or the water content is removed to store them for a long time.

Here are some of the most popular Exotic Vegetables along with their nutritional benefits. 

1. Asparagus Exotic Vegetables:

It is one of the most popular exotic vegetables because of its nutritional value and medicinal uses. It is low in calories, aids stomach acidity, and is rich in vitamins, minerals, and antioxidants. 

Cultivation: It is widely grown in India and also cultivated mainly in the tropical and subtropical regions of the country. Himachal Pradesh is the main producer of this vegetable. This vegetable is in high demand as it is not commonly available in local markets which makes it rare and expensive too.

What are the health benefits of asparagus Exotic Vegetables?

• Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K.
• It is a good source of antioxidants that helps in the prevention of harmful free radicals and may reduce your risk of chronic disease.
• As a good source of fiber, asparagus promotes regularity and digestive health.

How to use asparagus in your diet?

Asparagus can be used in a number of dishes like salads, stir-fries, frittatas, omelets and pastas, and it makes an excellent side dish.

Did you know?

• Eating asparagus is good for hangovers.

2. Broccoli Exotic Vegetables:

Broccoli is India’s most common exotic vegetable. It is also one of the most nutritious vegetables and rather exotic because of its green color and also crispy and tasty to eat. It is loaded with protein, fiber, vitamin A, vitamin C, vitamin K, vitamin B9,  potassium, phosphorus, and selenium. Also contains antioxidants that have various health protective effects. It also helps in glucose control and reduces constipation as well. Which makes it rank as the world’s fifth-most famous vegetable. 

What are the health benefits of broccoli Exotic Vegetables?

• Reduces the allergic reaction and inflammation because of the antioxidant, kaempferol.
• It contains antioxidants that can help the body in a variety of ways. It is contains vitamin C, making it great for immunity.
• Also, contains flavonoids which help recycle the vitamin C efficiently. It is also enrich with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.
• Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

How to use broccoli in your diet?

Some of the popular broccoli dishes are: baked broccoli, broccoli salad, buttermilk chicken with chargrilled broccoli, chapati broccoli, broccoli soup, broccoli pasta, broccoli paratha etc.

Did you know?

• The word broccoli comes from an Italian word broccolo which means “the flowering top of a cabbage”.

3.  Cherry Tomatoes:

The cherry tomatoes are small and round and taste much sweeter than normal tomatoes. These are quite expensive as well.

They are loaded with vitamins and minerals such as vitamin C, which promotes good health and plays a major role in bodily functions. Also, a good source of lycopene which can reduce inflammation and blood clotting.

4. Zucchini

 Zucchini is a popular and a very healthy vegetable, with this you can also make healthy recipe. It is usually dark or light green in color. Also, it somewhat  looks like a cucumber but zucchini is not a type of cucumber. It is soft, sweet and browns very quickly on the stove. It is an extremely healthy vegetable that is a source of iron, potassium, vitamin C, vitamin B6 and vitamin A,  calcium, zinc. 

Health benefits of zucchini:

• Zucchini is used to prevent constipation and also aids in digestion.
• Lowers cholesterol and also has anti-cancer properties.
• Contains magnesium which reduces the risk of heart attack and stroke. 
• It is also a good source of vitamin C and vitamin A.
• Also, contains lutein and zeaxanthin which protects the cells of our eye. 

How can you make the use of zucchini in your diet?

You can use them raw in salads, in a stew with other fruits and vegetables, baked with rice, lentils, and vegetables, stir-fried with oil, soups, and spaghetti/pasta. 

Did you know?

• A zucchini contains more potassium than a banana.

5. Baby corn Exotic Vegetables:

This exotic vegetable is highly popular because of its unique and slightly sweet taste. These baby corns are regular corns which are plucked before their maturing time. Its nutritive value only slightly from mature corn and it is one of the most imported vegetables in the world. It is rich in calcium, zinc, folic acid, vitamin A and iron.

What are the benefits of baby corn Exotic Vegetables?

• It is low in calories and also helps in weight loss.
• It is rich in fiber which helps to relieve constipation issues.
• Baby corn is low in glycemic index hence in control of blood sugar.

How can you use baby corn Exotic Vegetables in Indian cuisine?

You can use them in salads and dishes like Indian style pizza, pasta and sandwiches, baby corn fritters, chilli baby corn and also in rice and rolls/wraps. .

Did you know?

• Baby corn has been recognized as one of the healthiest veggies.

6. Celery Exotic Vegetables: 

Celery is one of the expensive exotic vegetables. It is a crunchy and watery vegetable that is extremely healthy for the human body and can be eaten both cooked and raw. It has vitamins and antioxidants like vitamin C, beta-carotene, flavonoids, vitamin K, magnesium, iron and folate. Additionally, it has a low glycemic index which makes it the best vegetables for diabetic people.  

What are the health benefits of celery Exotic Vegetables?

• It prevents cancer
• regulates blood pressure
• Supports good digestion
• Reduces inflammation- it has approximately 25 anti-inflammatory compounds that protects our body against inflammation.

How can you use celery Exotic Vegetables in your diet?

You can use celery in many different ways like celery soup, celery salad, celery smoothie, chicken-celery salad, celery juice, etc.

Did you know?

• Cultivation of celery is believed to have started 3000 years ago in the Mediterranean region.
• April is National Fresh Celery Month.
• Celery can reach the height of 3.3 feet.

7. Chinese cabbage/Napa cabbage:

Chinese/napa cabbage is firmly packed, pale green in color with crinkly leaves and a white stalk. It is also known as Chinese white cabbage or Peking cabbage, or celery cabbage.

This vegetable is  resistant to cold and also very popular throughout the world, especially in the northern regions of the globe. 

There are two major types of napa cabbage; Chilili and Che foo. The type of Chilili produces cylindrical heads, erect, upright growing habits. On the other hand, Che-foo type forms a compact, round head of green-blade with white-petioled leaves.

It is a nutritious and inexpensive vegetable when compared to a lot of other vegetables. 

It’s taste varies based on if it’s raw or cooked. When eaten raw, it has a thin, crisp texture and a mild taste, and when cooked, it softens and gets sweeter.

This vegetable is low in calories, brimming with antioxidants like carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Rich in vitamins such as vitamin C, vitamin K, riboflavin, pantothenic acid, pyridoxine and thiamine. And minerals like calcium, potassium, phosphorus, manganese, iron, and magnesium.

What are its health benefits?

1. Napa cabbage is an incredibly low calorie green-leafy vegetable which makes it really good for weight loss purposes.
2. It is brimming with many antioxidant plant compounds which helps in reduction of our body inflammation.
3. Also, it is an abundant source of soluble and insoluble dietary fiber which helps in good digestion. 
4. It helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
5. Likewise in other cabbages, napa too has moderate levels of vitamin-K. It plays a potential role in bone metabolism by promoting osteoblastic activity in bone cells. 
6. It  helps in regulating heart rate and blood pressure. 

How can you use Chinese Cabbage in your daily life?

You can use this cabbage in various dishes like noodle dishes, spring rolls,as well as stir-fries, cabbage curry, Indian fried cabbage, cabbage kathi rolls/cabbage egg rolls, cabbage rice, cabbage pasta.

Did you know?

The word “napa” in the name napa cabbage comes from colloquial and regional Japanese, where nappa refers to the leaves of any vegetable

How can you differentiate between Chinese Cabbage and Green Cabbage?

Green cabbage is the most common and is a tightly wrapped and round cabbage, while napa cabbage looks more like leafy lettuce. On the other hand, the leaves of green cabbage are thicker and almost rubbery. Like napa cabbage, it also gets sweeter when cooked.

8. Bok choy Exotic Vegetables:

Bok choy is a cruciferous, green leafy vegetable which is native to China. It is also known as Pak-Choy or Chinese white cabbage. It consists of elongated leafy stalks that radiate out from a central stem. The leaves are dark green, sometimes ruffly and sometimes flat. The stems are either white or a lighter green, depending on the variety. Bok choy has a crisp texture with a fresh grassy flavor that increases as you cook it.

Moreover, this vegetable can be harvest in minimum 60-70 days from seed sowing.

Also, it is rich in antioxidants such as vitamin C, vitamin E, beta-carotene, and vitamins such as folate, vitamin B6. And minerals like magnesium, potassium, selenium and calcium.

What are the Health benefits of bok choy Exotic Vegetables?

• Bok choy is rich in antioxidants which protects our cells from oxidative damage that can lead to inflammation and various chronic diseases. 
• It helps in the prevention of cancer as this vegetable contains cancer-fighting compounds such as vitamins C and E, beta-carotene, folate, and selenium. 

Also, selenium may help to slow the growth rate of tumors. 

• Furthermore, it is full of fiber, which keeps our digestive system healthy and may help to prevent colon cancer. 
• Also, contains a flavonoid called quercetin which helps to reduce inflammation in the body and helps to reduce the risk of developing chronic health issues such as diabetes, heart issues, etc.
• Rich in folate and vitamin B6 which helps  to remove homocysteine from our blood as too much homocysteine can damage our blood vessels, increasing risk of heart problems. 
• This vegetable also helps to reduce your blood pressure naturally.

How can you incorporate bok-choy in your diet?

It is easy to make use of this vegetable in Indian and western cuisine. You can eat bok choy raw in the form of salads, roasted, or cooked in a soup, stir-fry like bok-choy and mushroom stir fry, or fried rice dish and pasta dishes or indian bok-choy stuffed chapati/paratha.

Did you know?

• Bok choy is sometimes also called a “soup spoon” because of its leaf shape.
• It may look a lot like celery, but it’s a member of the cabbage family.

9. Red cabbage Exotic Vegetables: 

Red cabbage has a peppery taste and crunch when you eat them raw, but becomes sweeter and softer when cooked like other cabbages. It’s sometimes also called purple cabbage since its leaves are a dark purple-reddish color. This variety of cabbage gets its purple-reddish color from the flavonoid anthocyanin and the acidity level of the soil where it’s grown. 

It is smaller and denser than our normal green cabbage, and has a more peppery taste. 

Although it tastes almost similar to green cabbage, it is richer in its nutrient content. This is an incredibly versatile vegetable that can be eaten raw, cooked, or fermented and added to a variety of dishes. 

Furthermore, red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. It is also high in fiber.

What are the health benefits provided by red cabbage Exotic Vegetables?

The health benefits provided by the red cabbage are almost similar to other cabbage variety:

• Red cabbage may benefit your heart because it is high in anthocyanins, like those found in red cabbage, and is link with lower blood pressure. They’re also link to a reduced risk of cardiovascular disease.
• Like all cabbage varieties, red cabbage is rich in vitamin C, vitamin K, and is a low-calorie source of dietary fiber. Red cabbage is also high in antioxidants, especially anthocyanins. These nutrients in red cabbage help keep the body healthy and may help reduce the risk of health conditions such as cancer, osteoporosis, and heart disease. 

How can you incorporate red cabbage Exotic Vegetables in your diet?

• Add this versatile vegetable to soups, stews, salads, and coleslaw sandwiches. 
• Also, steam them and use them to make dumplings and momos fillings or braise with apples, carrots, and beets. 
• You can also roast or sautéed it with meat and beans or can be shredded and used as a nutrient-rich garnish for soups, salads, and warm dishes. 

Did you know?

• Cabbage originated in China, sometime around 4,000 B.C. And it is consider to have been cultivated longer than any other vegetable – For almost 6000 years to be precise.
• Also, red cabbage is used as an all-natural dye in food or on fabric.

if you don’t like vegetables then after watching this video, you will definiely like them

10. Lettuce Exotic Vegetables:

There are so many varieties of lettuce greens coming up at the market, each one more beautiful than the next. 

It is consider one of the most popular and nutritious vegetables. Be it in our sandwiches or burgers, it doesn’t fail to surprise with its taste and versatility. It is also a perfect party snack for all health-conscious people.  

Lettuce is not only a major ingredient in salads but also often added to various dishes, such as wraps, soups, and sandwiches.

There are different varieties of lettuce, some of them are:

1. Butterhead lettuce:

Butterhead lettuce gets its name from its characteristically soft, light and buttery leaves that range from pale green to pale yellow green. 

It’s also known as cabbage lettuce due to its round shape. Its leaves have a crumple look that resembles flower petals. Furthermore, it works well in egg-salad or tuna sandwiches and serves as a great tortilla replacement for wraps.

Butter leaf lettuce is brimming with vitamins and nutrients. It is an excellent source of vitamin A, vitamin C, vitamin K, calcium, and iron, which help fortify bones and fight off inflammatory diseases.

2. Iceberg lettuce:

Iceberg lettuce is by far the most well known old fashion and most common. It is known for its tightly-ball shape heads. Also, has high water content and packs a powerful crunch. This a low calorie vegetable and has a crunchy texture and mild flavor and also pairs well with other vegetables and most salad dressings.

To keep lettuce fresh, refrigerate it in a sealable bag with a damp paper towel.

3. Romaine lettuce:

This variety of lettuce is higher in nutrients than iceberg lettuce. It bears green, crunchy leaves with large veins. And, It has a slightly sweeter, bolder flavor than iceberg. 

Moreover, this vegetable is not only an excellent source of folate and vitamin K but also vitamin A which acts as a potent antioxidant and is vital for skin, eye, and immune health.

Moreover, romaine is a good source of phenolic compounds, particularly caffeic acid and chlorogenic acid. These antioxidants are associated with a lower risk of heart disease, inflammation, and certain cancers 

How can you use these lettuce Exotic Vegetables in your daily life?

Some of the best lettuce recipes are Caesar’s salad, baby lettuce, citrus fruits, and feta salad, lettuce-paneer rolls, chicken tacos, vegetable tacos, spicy chicken lettuce wrap, and many more. 

You can customize the role of lettuce in your meals as per your liking. 

Did you know?

• Lettuce shouldn’t be store near apples, bananas because they produce ethylene which causes lettuce to ripen super fast and start to decay rapidly.
• It is the second most popular fresh veggie in the US, behind only the potato.

11. Kale Exotic Vegetables:

Kale is a cruciferous vegetable that has a slightly bitter or even peppery taste when you eat it raw. It is a vegetable that you can eat raw or cooked. It has become more popular than ever due to its health benefits.

Moreover, this vegetable is rich in antioxidants like lutein, zeaxanthin. Also, nutrients like fiber, vitamin A, pyridoxine, vitamin K and vitamin C, folate. And, also omega-m fatty acid and minerals like phosphorus, potassium, calcium and zinc.

What are the Health Benefits of kale Exotic Vegetables?

• Helps in good eye and bone health and a strong immune system (vitamin A)
• Aids in cold and chronic disease prevention (vitamin C)
• Good for blood clotting and bone building (Vitamin K)
• Helps in brain development (Folate)
• Lutein and zeaxanthin give kale it’s dark green color and protect against macular degeneration and cataracts.
• Lowers cholesterol because it has good fat-omega-3 fatty acid
• Further, helps in weight loss as it has a high water content but few calories.

How to make use of kale in your diet?

Sautee kale, kale salad, kale pasta, kale chips, vegetable stock, kale in scrambled eggs/kale omelette, kale-spinach smoothie, etc.

Did you know?

• Kale leaves were most commonly used in restaurants as decorative garnishes prior to its popularity.
• One cup of kale provides more vitamin A and K than you need in a whole day.

12. Parsley Exotic Vegetables:

Parsley is one of the most versatile herbs. There are two types of fresh parsley frequently found in markets and other food shops. They are commonly two types of parsley: curly leaf parsley and flat leaf parsley. Curly leaf parsley, also called French parsley, is used as a garnish. Flat leaf parsley, also called Italian parsley, has a stronger flavor.

Today, it’s widely used as a fresh culinary herb or dried spice. It’s bright green in color and has a mild, bitter flavor that pairs well with many recipes. The herb is high in vitamin C, A, K and also a good source of calcium, iron, magnesium and potassium.

What are the Health benefits of parsley Exotic Vegetables? 

• Prevents lines and wrinkles
• It has an essential nutrient (vitamin A) that plays a key role in our immunity and eye health. 
• Also, a great source of vitamin K, a nutrient that supports bone and heart health.
• It is rich in antioxidants which can help soothe inflammation.
• Parsley may help keep our kidneys healthy by fighting inflammation and reducing high blood pressure.
• It contains essential oils, including apiol and myristicin, which have antibacterial effects and fight potentially harmful bacteria.

How to use parsley in our daily diet?

Stir fresh leaves into a homemade sauce, mix finely chopped leaves into your salad dressings, sprinkle fresh or dried leaves on top of a fish dish/chicken dish, and finely chop stems into a potato salad, garnish on pastas or soups, parsley rice, chutney, dried parsley in a homemade tomato sauce, etc.

Did you know?

• Parsley is a natural breath freshener and is often added to shampoos.
• According to legend, parsley sprang up where the blood of the Greek hero Archemorus was spilled when he was eaten by serpents. 
• The name “parsley” comes from a Greek word meaning rock celery as this plant thrives on rocks and walls.

13. Colored bell pepper Exotic Vegetables: 

Colored bell pepper is especially favorite among kids due to its bright and varied colors. They are available in yellow, red, and green colors. They are another common and widely used vegetable in the list of exotic vegetables.

Moreover, red, orange, and yellow Bell Peppers have very similar health benefits to one another. Red Bell Peppers also contain lycopene, an antioxidant or carotenoid that helps fight free radicals in your body. Yellow and Orange Bell Peppers are also rich in carotenoids.

What are the health benefits of colored bell pepper Exotic Vegetables?

The health benefits of bell peppers include 

• reduces ‘bad’ cholesterol, 
• controls diabetes, 
• brings relief from pain and eases inflammation, 
• boosting immune system, 
• keeping skin and hair looking youthful, 
• maintaining eye health 
• plays a protective role in certain types of cancers.

How to include colored bell peppers in your diet?

Bell peppers can be consume raw in salads or marinated and tossed into pasta, pizza, fried rice and noodles. They can also be grilled and eaten with chicken and fish or other vegetables such as zucchini, onions, and tomatoes and served as a vegetable platter. They are also perfect for stuffing due to their hollow shape. 

Did you know?

• A large red pepper has three times more Vitamin C than an orange. 
• The color of a bell pepper typically indicates ripeness, not variety. 

14. Avocado Exotic Vegetables: 

Avocado is also called alligator pear. It has greenish or yellowish flesh with a rich, nutty flavour and buttery texture.  Avocados are nutritionally rich as it  provide thiamine, riboflavin, and vitamin A, E and folate. And also in some varieties, the flesh contains as much as 25 percent unsaturated oil. They also supply more soluble fibre than other fruit and contain a number of useful minerals including iron, copper and potassium.

What are the Health benefits of avocado Exotic Vegetables?

• Avocados are high in fat with 60 percent of this being monounsaturated fats. This helps to protect against heart disease and lower blood pressure.
• They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.
• The avocado oil contains oleic acid and linoleic acid. These unsaturated fats are recommended as part of a balanced diet to help manage cholesterol.
• It is a rich source of protective vitamin E as well as carotenoids including lutein and zeaxanthin which are to help keep the eyes healthy.

How can you use avocado Exotic Vegetables in your diet?

Some of the common avocado recipes are:

Avocado smoothies, salads, avocado toast, baked avocado, avocados with eggs, etc.

Did you know?

• Half of an average-size avocado has 4.6 grams of fiber — the most of any fruit!
• You want to ripe an avocado? Here is a quick hack for you. Place it in a brown paper bag with a banana or two which will ripe your avocado.

15. Jalapenos Exotic Vegetables: 

Jalapenos are small hot peppers which can be green at its initial stage or red when they are ripe. The sour-spicy taste with acidic afterburn is what makes these peppers unique and distinct. If you are looking to add something spicy then you are on the right track. Jalapeno will give you the right amount of spiciness in your life.

Moreover, India is one of the largest producers of jalapenos so availability is not an issue. It goes by several names such as Lalmirchi in Hindi, Lanka Maricha in Bengali, Menasinakai in Kannada. Also, Molagu in Malayalam, Mircha Kaya in Telugu, and Milagai in Tamil. 

Rich in vitamins A and C and potassium. They also have carotene, an antioxidant that may help fight damage to your cells as well as folate, vitamin K, and B vitamins.

What are the Health benefits of Jalapenos Exotic Vegetables?

•  Many of their health benefits come from a compound called capsaicin. That’s what makes the peppers spicy.
• Jalapenos may help you lose weight by boosting your metabolism, increasing fat burn and reducing your appetite. 
• The heat released by jalapenos is a natural pain reliever. This can temporarily block pain receptors, and help you relax. But remember, it isn’t a great idea to apply jalapeno peppers directly on the skin.
• High blood pressure, high cholesterol levels, and diabetes are major risk factors of heart disease. But this chili pepper contains high flavonoids, vitamin C, A, and capsaicin, which is likely to help in the prevention of heart diseases and other risk factors.

How to use jalapeno in your diet?

Jalapeno goes well in stir-fries, gravies, pickles, pizza, eggs, burgers, dips, salads, stuffed jalapeno, jalapeno salan, etc.

Did you know?

• August 19th is National Hot & Spicy Food Day. 
• Jalapenos were the first peppers that traveled into space on a NASA shuttle. 
• The name Jalapeños is derive from “Xalapa” which is the name of the city where they were traditionally cultivated.

16. Basil Exotic Vegetables: 

Basil is an herb in the mint family. It is a flavorful, green leafy herb that originated in Asia and Africa. It is by far the most used herb in the world. 

In India, Basil is a sacred plant. It is a symbol of eternal life, faithfulness, and love.

There are many different varieties of basils:

• Sweet basil: it is the most popular and widely grown basil, and is famous for its use in Italian dishes. And It is commonly available in dry form in supermarkets. 
• Bush or Greek basil: it has a strong aroma but mild flavor. It forms a compact bush with small leaves and can also be grown well in a pot.
• Thai basil: it has a flavor like anise/licorice and is commonly used in Thai and Southeast Asian dishes.
• Cinnamon basil: It is native to Mexico and has a cinnamon-like flavor and scent.
• Lettuce basil: It features large, wrinkled, soft leaves with a licorice-like flavor and works well in salads or tossed with tomatoes..

Basil contains Vitamin A, Vitamin K, Iron, Manganese, Calcium, and essential oils. Additionally, it is also brimming with antioxidants, such as beta-cryptoxanthin, zeaxanthin, lutein, and beta-carotene. 

However, all these nutrients compounds happen to leave the herb during the process of drying. Therefore, use fresh basil leaves whenever possible to get the most of them. 

What are the health benefits of basil Exotic Vegetables?

• Basil reduces oxidative stress: It is a powerhouse of antioxidants which combats free radicals found in our body.
•  Also, basil has got flavonoids, which boost your immune system, slow down the effects of aging. And protect your cellular structure from damage.
• Helps in preventing cancer: holy basil contains phytochemicals that shield us from various cancers, such as skin cancer, lung cancer, oral cancer, and liver cancer.
• Sweet basil contains eugenol which has anti-inflammatory properties that ensure that your digestive tract is healthy. 
• It offers excellent skin benefits. It contains powerful and healing essential oils that cleanse skin from deep inside.
• Further helps in dealing with depression as it contains adaptogen, an anti-stress substance.
• Basil has detoxifying properties: Basil is a miraculous herb for our liver. It detoxifies our liver and plays a crucial role in preventing fat deposition in the liver. 

How to use basil in your diet?

Basil gives zest to tomato dishes, salads, zucchini, eggplant, meat seasonings, stuffing, soups, sauces, pastas, pizzas, basil tea, etc. it also complements other herbs and spices such as garlic, mustard, oregano, paprika, parsley, pepper and rosemary.

Did you know?

• It was used as an antidote for snake bites, and was believed to give strength during religious fasting.

17. Fennel Exotic Vegetables

Fennel is a flowering plant species in the carrot family. It is native to the Mediterranean, but is now found throughout the world. It has a pale bulb and long green stalks with yellow flowers and it can grow almost anywhere. All parts of the fennel plant, including the bulb, stalk, leaves, and seeds, are edible. It has a crunchy texture and mildly sweet flavor, making it a pleasant addition to any dish, whether eaten raw or cooked.

Fennel and fennel seeds provide important nutrients, such as vitamin C, calcium, magnesium, potassium, manganese and fiber and antioxidants like chlorogenic acid, limonene, and quercetin.

What are the health benefits of fennel Exotic Vegetables?

• The powerful antioxidants in fennel, such as vitamin C and quercetin, can help reduce inflammation and levels of inflammatory markers.
• May benefit mental health. 
• Also may relieve menopausal symptoms. 
• Promote good digestion and relieve digestive problems including heartburn, bloating.

Did you know?

• In Chinese and Hindu cultures fennel was ingested to speed the elimination of poisons from the system, particularly after snake bite and scorpion stings
• Fennel seeds have anise-like aroma and taste and are used in scenting soaps and scents.

18. Blueberries Exotic Vegetables

Blueberries are tiny fruits that are plump, sweet, and juicy, with a color that ranges from indigo to deep purple due to high pigment content called anthocyanin. They are also low in calories. They are brimming with antioxidants and phyto-flavinoids. These berries are also high in potassium and vitamin C.

What are the Health benefits of blueberries Exotic Vegetables?

• Blueberries are an excellent source of antioxidants, which are substances that help inhibit oxidative stress and free radicals that cause cell damage. And help protect against heart disease and reduce high blood pressure.
• They also contain flavonoids, which helps to improve insulin sensitivity that help improve glucose metabolism in people with diabetes. 
• Also, they are a source of manganese, which plays a role in healthy bone development.
• In addition, the vitamin C in blueberries can improve collagen.
• Eating blueberries may also provide a dose of happiness and help relieve symptoms of depression. Because it has flavonoids that decreases the risk of depression and anxiety.

How can you incorporate blueberries in your diet?

Some of favorite recipes featuring blueberries include Blueberry Mint Refresher, Blueberries and Cream Waffles, Black and Blueberry Pie, Blueberry Chicken Salad, Blueberry Cookies, and Blueberry smoothies, blueberry cake and pastries, muffins, etc.

Did you know?

• People have been eating blueberries for more than 13,000 years.
• Native Americans once called blueberries “star berries” because the blossoms make a star shape.

19. Raspberries Exotic Vegetables

Raspberries have rich color with sweet juicy taste and are enjoyable all year long. They can be used fresh or frozen. Also, it can be found in four different colors: red, black, purple, and gold. Red raspberries are the most common type found at the grocery store. 

Raspberries are rich in vitamin C, manganese and vitamin K, vitamin E, B vitamins, magnesium, copper, iron, and potassium.

What are the Health benefits of raspberries Exotic Vegetables?

• Raspberries are one of the lowest-sugar fruits which makes them a great option for a diabetic patient and also for weight watchers out there.
• They are antioxidant powerhouses. Which helps in reducing inflammation, a known trigger of premature aging. 
• It has antioxidants and anti-inflammatory compounds associated with cancer protection by reducing the reproduction of cancer cells. 
• Also, they are high in fiber which contributes to fullness, blunts blood sugar by slowing digestion, and supports good digestive health. 

How to include raspberries in your meals?

Raspberries work well in both sweet and savory meals. 

• oatmeal with raspberries, garden salads, whole grain side dishes, yogurt, and desserts like smoothies, pancakes with raspberries, raspberries cakes, ice-creams.
• Frozen, or fresh raspberries also make a great snack, paired with nuts, pumpkin seeds, or a few dark chocolate squares, or drizzled with nut butter.
• fresh fruit cocktail with raspberries, pineapple, sliced peaches, and strawberries

Did you know?

• Raspberries were once a symbol for kindness. 
• Tea made from raspberry leaves, is thought to help in childbirth.
• They are related to blackberries and roses.

20. Blackberries Exotic Vegetables

Blackberries are the versatile fruits that will surely be a delicious addition to any diet. A berry is small in size and  when ripe, is consist up of 20-50 single seeds known as drupelets. These berries which are immature are generally red or green and they later turn into purplish black, soft, juicy, fruits on ripening. 

They are nutrient-dense fruits that includes vitamins such as vitamin A, thiamine, riboflavin, niacin, vitamin B6, folate, vitamin C, vitamin E, vitamin K and the minerals such as calcium, iron, magnesium, phosphorous, potassium and zinc. Also, a good source of amino acids and essential dietary fiber, and they do not contain any harmful cholesterol.

What are the Health benefits of blackberries Exotic Vegetables?

• Several studies have shown that an anthocyanin extract found in blackberry juice provided protective effects against heart disease. They are also rich in vitamin C and potassium  which support a healthy heart.
• It can help prevent tumor growth in our body.
• They may also improve both motor and cognitive function. 
• May be anti-inflammatory effects of blackberries may offer protection against inflammatory conditions like arthritis.
• Blackberries have antibacterial properties, as well as anti-inflammatory and anti-viral effects. This potentially may offer a natural therapy approach against tooth infections. 

How to use blackberries Exotic Vegetables in your diet?

You can use blackberries in form of blackberry ice-cream, tart, cakes, blackberry glazed chicken, smoothies, pie, pancakes, shakes, muffins, chocolates, etc.

Did you know?

• The Greeks and the Romans used blackberry leaves o to treat various illnesses.
• Blackberries also go by other names, including brambleberries, dewberries, thimbleberries.

21. Strawberries

It is the edible heart-shape red fruit which belongs to the rose family. They’re an excellent source of antioxidants and plant compounds such as polyphenols, vitamin C and minerals such as manganese, potassium and vitamins such as folate. And also sodium-free, fat-free, cholesterol-free, low-calorie food. 

What are the Health benefits of strawberries?

• Strawberries help in boosting our immune and skin health.
• The antioxidants and phytochemicals present in strawberries may also help to reduce inflammation of the joints.
• Strawberries are naturally low in calories, fat-free and low in both sodium and sugar which makes it good for body health.
• Also folate present in strawberries plays an important role for normal tissue growth and cell function. This mineral is involve in many essential body functions, such as regulating blood pressure

How to use strawberries in your diet?

You can make use of these deliciously food strawberries in:

• fruit salads. 
• snack or dessert like cake, smoothies, shakes, pies, pancakes, jams, ice-creams, etc.
• Strawberry yogurt
• Strawberry cooler

Did you know?

• Ancient Romans used the berries to treat everything from depression to fever and sore throats.
• Strawberries are the first fruit to ripen in the spring.

22. Artichokes:

Artichoke is a leafy vegetable. It is consider to be one of the world’s oldest cultivated vegetables which was grown by the Greeks and the Romans. This vegetable comes in two varieties: large, round artichoke and the long artichoke which is most commonly eaten. Artichokes are certainly delicious, easy to prepare, and fun to eat. 

Artichoke is high in nutrition and also low in calories. They are a good source of magnesium, potassium, folate, vitamin C, iron and antioxidants like cynarin and silymarin. Also, it’s edible parts are one of the richest sources of polyphenols, fibre, minerals and inulin (prebiotic). 

What are the health benefits of artichoke?

• Artichokes have anti-inflammatory properties and are used as a digestive aid to reduce bloating and promote regularity. 
• It’s extract may also help in reducing bad cholesterol while increasing good cholesterol. Moreover, artichokes contain an antioxidant called luteolin which prevents cholesterol formation
• Leaf extract may also protect the liver from damage and promote the growth of new tissues. 
• It also increases the production of bile, which helps remove harmful toxins from your liver.
• This vegetable is rank as the number one vegetable containing antioxidants, which help to combat oxidative stress related to chronic diseases and aging. 

How to include artichokes in your diet?

You can make spinach artichoke dip, roasted artichoke, soups and stews, stuffed artichoke, pizza, salad, pasta, fritters, tarts, kofta, artichoke sabzi, curry, etc.

Did you know?

• Artichokes are one of the oldest foods known to humans.
• According to Greek mythology, the artichoke became known through the Greek God Zeus.

23. Thai chilli

Thai chili has smooth skin that turns from immature bright green to a vibrant mature. It is available year-round. It kind of looks like a bird’s beak in its appearance. The chili is small, but is quite hot. The flesh is thin, crisp, and pale red, encasing a central cavity filled with small, round, and flat cream-colored seeds. Thai chili has a fruity flavor with a pungent heat that slowly builds and then lingers on the palate.

What are the health benefits in your diet?

• Thai chili are a good source of vitamins A and C, which are antioxidants that can boost the immune system, increase collagen production, and help prevent vision loss. 
• They also contain fiber, copper, potassium, vitamins B6 and K, and capsaicin, which has anti-inflammatory benefits.

How to make use of thai chili in your diet?

These chilis are widely use in a variety of dishes like soups, salads, and stir-fry dishes, in a wide variety of sauces, pastes, and marinades, used as a condiment or eaten raw, both fresh and dried.

24. Brussels sprouts:

Brussels sprouts are compact packed leaves into spherical-shape heads and available year-round. These sprouts are name after Brussels, Belgium, where they are believe to have first cultivated in the 16th century. Their leaves color range from sea green to fern green. They have the flavor of the earth and the bitter sweetness of cabbage and also the younger the Brussels sprouts, the sweeter the taste.

What are the health benefits of brussels sprouts?

• Brussels sprouts are especially rich in vitamin K, which helps in faster blood clotting and bone health.
• They’re also high in vitamin C, an antioxidant that helps promote iron absorption and also helps in tissue repair and boosting immune health. 
• It also contains an antioxidant kaempferol that may reduce cancer growth, decrease inflammation and promote heart health.
• Their high fiber content helps support regularity and gut health.
• Also, they are a good source of omega-3 fatty acids, which can reduce inflammation, improve insulin resistance, cognitive decline and blood triglycerides.

How to use brussels sprouts in your diet?

You can add Brussels sprouts in casseroles, soups, roasted vegetables, and salad. 

Did you know?

• Overcooked Brussels sprouts turn olive green and have an unpleasant sulfur odor.
•  Steam-cooking fresh Brussels sprouts actually enhances their cholesterol-lowering powers.

25. Thyme:

Thyme is a herb from the mint family. It is easy to grow and usually thrive in rocky crevices and containers, usually having woody stems and a base. It has a distinct taste which makes it a staple in culinary practices. But now thyme is also fast gaining popularity for its medicinal qualities, such as its ability to help treat acne and high blood pressure.

Thyme is rich in various vitamin and minerals such as vitamin C, vitamin A, copper, fiber, iron, manganese.

What are the health benefits in thyme?

• Thyme essential oil- an extract from its leaves, is used as a natural cough remedy.
• Thyme is brimming with vitamin C and is also a good source of vitamin A which is good for our immune health and vision.
• Thymol is also an ingredient in many pesticides — both outdoor and indoor — and is commonly use to target bacteria and viruses, as well as rats, mice, and other animal pests.
• It also has antiseptic and antifungal properties which makes it a perfect ingredient in mouthwash. 
• It is often use for aromatic and therapeutic purposes because of its active substance carvacrol which has shown to affect neuron activity in ways that boosts the feelings of well-being in our body.

How can you use thyme in your diet?

You can use thyme as a condiment or add it to pasta or rice, use fresh leaves or whole sprigs while preparing meat or poultry, and use it with fish.

Did you know?

• Ancient Egyptians used to use the spice during the mummification process
• Ancient Greeks used to sprinkle thyme in their baths.

26. Oregano:

Oregano is an herb which can be of use to flavor foods. It is consider a staple herb in many cuisines around the world. This herb has olive-green leaves and purple flowers and can be find as fresh, dried or as an oil. 

Also, contains antioxidants like thymol and carvacrol and an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium. 

What are the Health benefits of oregano?

• Oregano contains chemicals that might help reduce cough.
• It also may help with digestion and with fighting against some bacteria and viruses because of its phytonutrients.
• Oregano essential oil is especially high in carvacrol and thymol that can help prevent damage to cells caused by free radicals.

How can you use oregano in your diet?

This versatile herb can be of use in various cuisines and dishes like pizza and pasta sauce, can be used as a sprinkler on lamb, chicken, fish dishes and in soups or stews.

Did you know?

• Oregano in Greek means Joy of The Mountain..
• Ancient Greeks believed that cows that graze in fields full of oregano had tastier meat

27. Rosemary:

Rosemary is a fragrant herb native to the Mediterranean region and its plant is perennial (lives more than 2 years). It is a versatile herb which can be use as a culinary condiment, to make bodily perfumes, and for its potential health benefits. It can be use as both fresh and dried. 

This herb not only tastes good in culinary dishes, such as rosemary chicken and lamb, but it is also a good source of iron, calcium, and vitamin B-6.

It is typically prepare as a whole dried herb or a dried powdered extract, while teas and liquid extracts are made from fresh or dried leaves. 

What are the health benefits of the rosemary?

The herb has been hail since ancient times for its medicinal properties. Some of the benefits of this herbs are:

• Rosemary oil may combat certain types of hair loss, including male pattern baldness and patchy hair loss.
• Rosemary oil’s use in natural pesticides to kill certain insects. Additionally, the oil helps repel some blood-sucking insects, such as particular mosquitoes and ticks.
• Rosemary may reduce levels of cortisol, a hormone that can have harmful effects on your body.
• It’s oil may help by expanding your blood vessels, thereby warming your blood so that it reaches your fingers and toes more easily
• The extracted oil may stimulate the release of bile, which is important in fat digestion, and activate your own antioxidant defense mechanisms to protect your liver.

How can include rosemary in your diet:

In cooking, rosemary is can be use as a seasoning in a variety of dishes, such as soups, casseroles, salads, and stews. Use rosemary with chicken and other poultry, game, lamb, pork, steaks, and fish, especially oily fish. It also goes well with grains, mushrooms, onions, peas, potatoes, and spinach.

Did you know?

• During the 16th century, people used burned rosemary to disinfect rooms
• Rosemary is a symbol of loyalty and love.

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here