Description

Carrots is a unique composition between sweet, fruity and more harsh or bitter flavors. It is a root vegetable often claimed to be the perfect health food. It is crunchy, tasty and highly nutritious. Suitable for both sweet and savory recipes. 

Health Benefits

Carrots are highly nutritious, may improve eye health, boost immunity, provide anticancer effects, promote skin health and also improve blood sugar control. Carrots are a great source of important vitamins and minerals. 

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Description

Spring onions is commonly known as scallion or green onion, this is the most preferred Chinese ingredient which is loaded with essential nutrients.  Both the green leafy part and the white bulb of the spring onion are edible. It tastes a little milder than the regular onion and can be cooked or eaten raw as well.

Health Benefits

Spring onion is an excellent source of Sulphur which is quite beneficial for the overall health. It has compounds like allyl sulphide and flavonoids that prevent cancer and fight against the enzymes that produce cancer cells. Sulphur present in the spring onion plays a major role here as well. Due to the Sulphur compounds, the body's ability to produce insulin tends to increase. This helps to prevent diabetes to a great extent.

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Description

Kai Lan is one of the most popular vegetables found across Asia and is favored for its thick, tender stems and bitter-sweet flavor. All parts of the plant, including the leaves, stems, flower buds, and flowers are edible. Kai Lan has a similar, but slightly stronger flavor to broccoli and is bitter-sweet with a green, vegetal flavor.

Health Benefits

Kai Lan is an excellent source of vitamins A and C, calcium, and folate. It also contains some antioxidants such as beta-carotene and lutein, and vitamins K and B9.

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Description

Broccoli has a reputation as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health. When cooked, Broccoli develops a soft, semi-crunchy consistency and has vegetal, herbaceous, and earthy flavors with grassy, bittersweet nuances.

Health Benefits

Broccoli is an excellent source of vitamin C to strengthen the immune system, boost collagen production, and reduce inflammation. The vegetable is also a rich source of vitamin K to assist in faster wound healing and contains antioxidants that can help eliminate free radicals. 

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Description

Botanically, a tomato is a fruit—a berry, consisting of the ovary, together with its seeds, of a flowering plant. Tomatoes are fruits that are considered vegetables by nutritionists. It is typically served as part of a salad or main course of a meal, rather than as a dessert. The tomato is consumed in diverse ways, raw or cooked, in many dishes, sauces, salads, and drinks.

Health Benefits

Tomato is a good source of several vitamins and minerals such as Vitamin C，antioxidants, high in carotenoids such as lutein and lycopene, potassium, Vitamin K1 also known as phylloquinone, Folate (vitamin B9). Those vitamins and minerals are essential for the health and better functioning of the body.

Including tomatoes in daily diets are a major dietary source effective in delaying skin aging, good antioxidants which help in flushing out the harmful free radicals preventing cancer and other deadly diseases, beneficial for blood pressure control and heart disease prevention, important for blood clotting and bone health, important for normal tissue growth and cell function. It’s particularly important for pregnant women. By containing alpha-lipoic acid that aids in converting glucose into energy which helps in lowering elevated blood sugar levels.

Tomatoes also help the synthesis of good cholesterol and reduce the production of bad cholesterol. Therefore, people with any cardiovascular disease are advised to include tomatoes in their daily diet.

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Description

With ruffled, lacy, deeply ridged leaves, savoy cabbages are perhaps the prettiest cabbages around. The leaves are more loosely layered and less tightly packed than green or red cabbage, although its uses are similar. It is delicious thinly sliced in salads, quickly stir-fried, or braised in butter.

Health Benefits

Cabbage is an excellent source of fiber which can aid in digestion and is a good source of vitamins C and K, which can help boost immunity within the body. It also contains potassium, magnesium, calcium, manganese, and iron.

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Description

Known as the flowering cabbage, it is usually cooked with brown or white sauce and is served as a side dish to complement the main dishes. Suitable for stir-fry, steam boat and even Yong Tau Foo. 

Health Benefits

Choy sum is an excellent source of calcium, iron, and vitamins A and C, which are antioxidants that can help boost the immune system and protect the body against cell damage. It also contains fiber to help increase digestion and contains folic acid and potassium. 

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Description

Onions are members of the Allium genus of flowering plants that also includes garlic, shallots, leeks and chives. Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. Onions are inevitable part of Indian cooking recipes.

Health Benefits

White onions are super-healthy with vitamin-c, flavonoids, and phytonutrients. Cancer can be prevented by quercetin, which is an anti-cancer agent found in onions. Researchers say that consumption of onions may lower the risk of many cancers. High amount of sulphur in onion is effective anti-inflammatory agent. Medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores.

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Description

Bok choy, (Xiao Bai Cai) is the main group of Chinese cabbage. This vegetable can also be used as an alternative for the Napa cabbage. When cooked, the texture softens into a tender consistency, and the flavor mellows into an earthy, mild taste. 

Health Benefits

Bok choy is full of fiber, vitamins, minerals, and other nutrients that make it a beneficial addition to your diet. Boy Choy helps reduces the risk of cancer. It helps to fight inflammation and also lowers the risk of heart diseases.

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Description

Shanghai Green belongs to the cruciferous family of vegetables. First cultivated in China thousands of years ago, it is now available all over the world. These vegetables are a good supply of nutrients and are low in calories. Shanghai Green is well- suited to a healthful diet.

Health Benefits

Shanghai green has certain anti-cancer properties, people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer. It also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in Shanghai Green all contribute to building and maintaining bone structure and strength.

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Description

Lady fingers often cooked by stir-frying, steaming or boiled. Lady fingers has a sticky texture.

Health Benefits

It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A.

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Description

The flavor of Long beans is grassy and slightly sweet with a more intense bean flavor than traditional green beans. The bean pod's flesh contains succulent, pale, lime green peas (the plant's seeds) with eyes similar in shape to black-eyed peas. Cooked by stir-frying or by steaming with meat and oyster sauce.

Health Benefits 

Long beans are an incredible vegetarian source for nutrition. They are rich in vitamin A, vitamin C, protein, fiber, folate, magnesium, thiamin, potassium, and iron.

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Description

Nai bai range from white to pale and lime green. Leaves are similar in color, are oval-shaped crinkled in texture with pointed tips. Has a mildly cruciferous flavor reminiscent to young broccoli and spinach. Often stir-fried with garlic.

Health Benefits

It contains adequate amount of nutrients which is beneficial to maintain healthy body. One serving provides 250 milligrams of fiber which is helpful to treat digestive problems. It is packed with Vitamin C, K and A that is essential for immune system, protein production and maintain vision health. It also contains magnesium, potassium, iron and calcium which boost overall health.

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Description

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.

Health Benefits

Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates.

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Description

Yellow corn is a variety of sweet corn. Yellow corn can be roasted, grilled, blanched, steamed, or pureed. Its bright and sweet flavors lend well to pastas and salads

Health Benefits

Yellow corn is a significant resource of Vitamin A. Along with its high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. 

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Description

These peppers have a crunchy texture that has a mildly bitter and sweet flavor. They are used for garnishing, main course dishes or even salads.

Health Benefits

These peppers are an excellent source of vitamin C and also contain vitamins A, B6, and K, potassium, folic acid, fiber, and beta-carotene. 

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Description

Garlic is used widely as a flavoring in cooking, but it has also been used as a medicine throughout ancient and modern history, it has been taken to prevent and treat a wide range of conditions and diseases. Garlic is also most commonly used for conditions related to the heart and blood system. These conditions include high blood pressure, high levels of cholesterol or other fats in the blood.

Health Benefits

Organo-sulfur compounds found in garlic have been identified as effective in destroying the cells in glioblastomas, a type of deadly brain tumor. Garlic was 100 times more effective than two popular antibiotics in fighting the Campylobacter bacterium, whereby the Campylobacter bacterium is one of the most common causes of intestinal infections.

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Description

Sharp leave spinach is a leafy green vegetable which is cultivated for its edible leaves and added to various recipes. Spinach is an annual or rarely biennial plant which prefers well-drained soil and grown in cool climates.

Health Benefits

Sharp leave spinach possess an adequate amount of vitamins and minerals such as calcium, vitamin A, phosphorus, potassium and iron. It also contains protein in high level. Sharp leave spinach is also an excellent source of lutein, beta carotene and xanthene which is essential to have healthy eyesight. It prevents from the deficiency of Vitamin A, eye ulcers, itching eyes and dry eyes. Sharp leave spinach possess folate, potassium and various antioxidants which helps to provide neurological advantages to those who intake it daily as well.

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Description

Shitake mushrooms are brown-capped mushrooms used around the world for food and as supplements. They’re tan to dark brown, with caps that grow between 2 and 4 inches (5 and 10 cm). While typically eaten like vegetables, shiitake are fungi that grow naturally on decaying hardwood trees.

Health Benefits

Shitake mushrooms are low in calories. They also offer many vitamins, minerals, and other health-promoting compounds. Several compounds in shitake help lower cholesterol and may reduce the risk of heart disease. Meantime, eating shitake mushrooms regularly may help boost the immune system.

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Description

King oyster mushroom, though dense and spongy in texture, lack aroma and flavor, but when cooked, the mushrooms have a savory umami flavor, a soft, crunchy texture, and a mild flavor reminiscent of abalone. Often cooked with garlic sauce or teriyaki sauce.

Health Benefits

Contain riboflavin, vitamins B6, C, and D, niacin, potassium, fiber, and folate. They also contain high amounts of a naturally occurring amino acid, ergothioneine, which is an antioxidant.

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Description

Pumpkin is a plump, nutritious orange vegetable, and a highly nutrient dense food. However, the flesh of the pumpkin plant provides a range of health benefits outside of popular festivities. While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, it’s nutritionally more similar to vegetables than fruits.

Health Benefits

Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that the body converts into vitamin A. Pumpkin also contains the antioxidants alpha-carotene, beta-carotene, beta-kryptoxanthin and many others, which may protect the cells against damage by free radicals. Moreover, Pumpkin is high in vitamins A and C, which can help boost the immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well.

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Description

The inner flesh is a pale white-green and is soft but toothsome, reminiscent of the young cucumber. Old cucumbers have a mild, slightly grassy flavor but may have some bitterness around the seeds and outer flesh. Often used to cook soup like the old cucumber soup as it gives a unique flavor.

Health Benefits

Old Cucumbers contain potent anti-oxidants. These help in scavenging the harmful oxidative radicals that damage the cells of the body. It contains a lot of water along with fiber, whereby it may help prevent and manage diabetes. Old Cucumber has shown to possess effective anti-wrinkle and anti-aging properties, especially as far as skin is concerned thus it will nourishing the skin.

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Description

Dou Miao, also called Pea Shoots are the young leaves of the pea plant, which are harvested as a microgreen – at just a few weeks of growth. They taste like peas, so not only are they scrumptious, they pack a powerful nutrient punch. 

Health Benefits

Pea Shoots contain vitamin C, vitamin A and are super-rich in antioxidants which provide anti-inflammatory and phytonutrients to support the body’s immune system. 

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Description

Baby corn is tender and succulent with a snap-like crunch, containing a mild, subtly sweet, earthy, and vegetal taste, well suited for fresh and cooked preparations. Baby corn is primarily used to add crunch and texture rather than flavor.

Health Benefits

Baby corn is a source of fiber to regulate the digestive tract and also contains lower amounts of phosphorus to strengthen bones and teeth. 

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Description

Leeks have a flavor that is milder than an onion, with a slight sweetness. They are often used as a herb or flavoring agent, but can also be served whole as a vegetable. Leeks are commonly stir-fried together with meat.

Health Benefit

Leeks are a rich source of vitamins B6 and K, as well as iron, manganese, and dietary fiber. Leeks are high in the nutrient folate, which is beneficial for women, especially during pregnancy. Leeks also contain insulin and sulfur which help protect cells and reduce bad cholesterol respectively.

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Description

Tang Oh is healthy, edible plant native to East Asia. It has a slightly mustardy flavor and a crispy texture, and it is used broadly in Korean, Cantonese and Japanese cuisines where it is often used to flavor soups, stews, hot pots, stir-fries and casserole dishes. 

Health Benefits

It is rich in chlorogenic acid, carotene, flavonoids, vitamins and potassium, and can offer a multitude of health benefits. Some of the beneficial effects associated with eating garland chrysanthemum leaves include weight loss, antioxidant protection, a reduced risk of lung cancer, as well as protection against cardiovascular problems, kidney stones, cellulite, bloating and bone loss.

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Description

Lotus Root is an aquatic plant is almost completely edible, from flowers to seeds to roots. Lotus root is common in Asian cuisine and provides a mild crunch to stir fry dishes and soups. When sliced, lotus root creates a snowflake-like presentation, making it perfect for an artful garnish.

Health Benefits

The macronutrients and micronutrients in lotus root can do a lot to benefit the health. Many of the nutrients in lotus roots are especially beneficial for heart health. Lotus root also high in fiber, which keeps cholesterol levels down. In addition to cholesterol-lowering benefits, the fiber in lotus roots is good for digestion. Moreover, fiber softens the stool and increases its bulk, making it easier to pass food through the digestive tract.

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Description

Bitter Gourd is generally consumed cooked in the green or early yellowing stage. In Chinese cuisine, bitter gourd is commonly cooked by stir-fried, soups, dim sum, and in herbal teas.

Health Benefits

Bitter gourd is a rich source of vitamins and minerals. It contains iron, magnesium, potassium, and vitamins like A and C. It contains twice the calcium of spinach and beta-carotene of broccoli. Various antioxidants and anti-inflammatory compounds are present in bitter gourd.

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Description

Widely used in Asian cuisine, enoki mushroom has a mild flavor and a crunchy texture. It’s also good at attracting flavors from the dressing/sauce thanks to its slim stems.

Health Benefits

Enoki mushrooms are rich in vitamins, minerals, and healthy amino acids, They are also low in cholesterol, high in dietary fiber, and full of antioxidants. 

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Description

Radish is a root vegetables are packed with nutrients. They may even help or prevent some health conditions and have been used as a folk remedy for centuries. It has a crisp texture when fresh. Radish is widely used in cuisines such as European dishes.

Health Benefits

Radish is used in Ayurveda and Traditional Chinese Medicine to treat many conditions such as fever, sore throat, bile disorders, and inflammation. Radish contains glucosinolates, which protect the cells from the genetic mutations that can cause cancer. Radish also contains high levels of vitamin C, a vitamin known to be very beneficial for the skin. Vitamin C improves elasticity of the skin by helping to form collagen, a nutrient that makes up the structure of the skin.

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Description

Sweet potato leaves is a tropical to temperate climate plant which is cordate, hairless and heart shaped. The upper and lower surface of leaves is olive green in color. The leaves are consumed and cooked as spinach. Sweet potato leaves is one of the most widely consumed starchy vegetables that is enjoyed across the African, Asian.

Health Benefits

It is a great source of antioxidant, Vitamin C, A, thiamin, riboflavin, niacin and folic acid. In comparison to other leafy greens, it possesses more dietary fiber and nutrients. Sweet potato leaves also have lots of Vitamin K which helps in de-calcifying arteries of hard and harmful plaque deposits, a major cause of heart attacks. 

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Description

Chokos, also known as Chayote, is loaded with an array of nutrients and antioxidant compounds that provide many potential health benefits. Chayote squash is best suited for both raw and cooked applications such as grilling, stir-frying, boiling, steaming, and baking.

Health Benefits

One of the greatest attributes of chayote squash is its nutrition content, as it offers various essential vitamins, minerals, and fiber. Chayote squash contains vitamin C, vitamin B-6, folate, dietary fiber, and potassium.

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