If broccoli and spinach are the leaders of the vegetable world, then corn and celery are knipping at their heals. For some reason, we've been dismissing these pale staples as nutritionally barren, focusing our attention on brighter and more colorful veggies. The fact of the matter is, ALL vegetables have nutritional value containing potent chemicals helping it to survive. When we consume these vegetables, we get them as well, which means benefits to us such as phytochemicals that may fight cancer and heart disease. So truly, it's wise to eat a large variety of vegetables every day!
Iceburg Lettuce - A source of vitamin K (one serving provides up to 20 percent of your daily needs), which helps your body build new bone. In a study of women ages 38 to 74, researchers found that those who ate lettuce once or twice a day had a 45 percent lower risk of hip fracture than peers who ate lettuce one or fewer times per week.
Mushroom (White Button) - A good source of B vitamins that help convert food into energy. Mushrooms are also rich in the antioxidant selenium, and contain potent anti-tumor compounds called triterpenoids. Now we know why they have long been used for their medicinal properties!
Radish - Part of the cruciferous vegetables, which means it contains cancer-protective properties. It's also an excellent source of vitamin C and heart-healthy potassium and folate, plus the trace mineral molybdenum, which assists energy production in the cells.
Cucumber - A good source of caffeic acid, which helps soothe skin irritation, and silica, an essential building block of connective tissue like muscle, tendons and ligaments, and bone. The flesh contains vitamin C, and the skin is rich in potassium and magnesium.
Onion - One of the richest sources of flavonoids in the human diet. Flavonoids are plant compounds that fight bacteria, viruses and inflammation, and help reduce the risk of heart disease, cancer and diabetes.
Celery - A good source of energy-converting B vitamins such as riboflavin, B6 and pantothenic acid, as well as bone-building calcium and magnesium. It's also a good source of fiber, antioxidants, vitamins A and C, folate and potassium, and blood and bone-preserving vitamin K.
Corn - Rich in fiber as well as B vitamins thiamin and folate. Maybe more important, each kernel is brimming with ferulic acid, a known cancer-fighting phytochemical. Research shows the longer you cook it, the more potent it becomes.