Superfoods- vegetables (part 2)

In my previous blog post I went through the benefits of Asparagus, Bok Choy, Spinach, Beetroot and Broccoli. This week we will look at Cauliflower, Fennel, Kale, Sweet Potato and Winter Squash.


It's a common vegetable in Indian cooking and classic French cuisine. This vegetable may reduce the risk of bladder, breast, colon, prostate, and ovarian cancers thanks to sulforaphanes and glucoraphanin. It's in the top 10 on the Aggregate Nutrient Density Index, ranking high in nutritional content relative to calories.

The colour of cauliflower reflects its phytonutrients: The orange variety contains 25 times more beta-carotene than white cauliflower, and purple contains anthocyanins.

Gives you:

Vitamin C | Vitamin K | Folate | Choline | Pyridoxin | Potassium | Dietary fiber | Manganese | Phytonutrients 


It used to be popular with the ancient Greeks and Romans because of its medical and culinary uses and was cultivated for millennia in the Near East and Mediterranean. Today India is the largest producer.

Fennel can be enjoyed raw, braised, baked or sautéed, and it pairs well with carrots, parsley, dill and coriander. It's a super low calorie snack paired with cottage cheese. 

Animal studies have shown that anethole, the aromatic compound responsible for fennel's flavour, has anti-inflammatory and anticancer properties. If you've been to an Indian restaurant , you might have seen a bowl of fennel seeds as you exit: They are traditional offerings after meals to freshen breath and aid in digestion.

Gives you:

Vitamin C | Dietary fiber | Potassium | Manganese | Folate | Calcium | Phytonutrients


Kale is high in Calcium and Vitamin C it also contains indole-3 -carbinol, which boosts DNA repair in cells and has been shown to block cancer cell growth in studies. Research shows that kale can also slow cognitive decline and age related macular degeneration, as well as help prevent arthritis and heart disease. Kale's many carotenoits, flavonoids and Vitamin K are fat soluble, so fats increases their absorption. 

Gives you:

Vitamin C | Vitamin K | Manganese | Dietery fiber | Copper | Tryptophan | Calcium | Pyridoxine | Potassium | Iron | Folate | Phytonutrients

Sweet Potato

Sweet potato is higher in calories than many other vegetables. However it's one of the top sources of beta carotin, which the body converts into Vitamin A, which helps maintain healthy skin and eyes. Purple varieties are rich in anthocyanins, which have powerful antioxidant and anti-inflammatory properties critical to disease prevention.

Gives you:

Vitamin C | Manganese | Pyridoxine | Tryptophan | Potassium| Dietary fibre | Copper | Thiamine | Riboflavin niacin | Phytonutrients

Winter Squash

Winter squash is a great source of health-supportive carotenoids, like beta-carotine, lutein and zeaxanthin. It's soluble fibre helps lower cholesterol. The seeds from any squash, which are rich in Magnesium and Omega 3 acids, can be toasted and consumed to help stabilise blood sugar and blood pressure. 

Gives you:

Vitamin C | Dietary fibre | Manganese | Pyridoxine | Potassium | Vitamin K | Vitamin E | Phytonutrients