Summer Special Vegetables are important in several reasons:
- Hydration: Many vegetables, such as cucumbers, lettuce, and celery, have a high water content, which can help keep you hydrated during the hot summer months.
- Nutrients: Vegetables are packed with essential vitamins, minerals, and other nutrients that are important for maintaining good health. Eating a variety of vegetables can help ensure that you get all the nutrients your body needs.
- Cooling: Some vegetables, such as leafy greens and zucchini, can have a cooling effect on the body, which can be especially helpful during the summer when temperatures are high.
- Lighter meals: In the summer, many people prefer lighter meals that are easier to digest. Vegetables can be a great option for creating healthy, filling meals that won’t weigh you down.
- Availability: Many vegetables are in season during the summer months, which means they are fresher, more flavorful, and often less expensive than they are at other times of the year. This can make it easier to incorporate more vegetables into your diet.
Brinjal:
here is a chart showcasing the nutritional value of brinjal/eggplant:
|
Nutrient |
Amount per 1 cup (82g) |
|
Calories |
20 |
|
Carbohydrates |
5g |
|
Fiber |
3g |
|
Protein |
1g |
|
Fat |
0g |
|
Vitamin C |
3% of the Daily Value |
|
Vitamin K |
5% of the Daily Value |
|
Folate |
4% of the Daily Value |
|
Potassium |
3% of the Daily Value |
|
Manganese |
4% of the Daily Value |
Brinjal is low in calories and carbohydrates but high in fiber. It also contains small amounts of essential vitamins and minerals such as vitamin C, vitamin K, folate, potassium, and manganese. Additionally, brinjal is a good source of antioxidants, particularly nasunin, which may have protective effects on brain function.
Cucumber:
here’s a chart showcasing the nutritional value of cucumber:
|
Nutrient |
Amount per 1 cup (104g) |
|
Calories |
16 |
|
Carbohydrates |
4g |
|
Fiber |
1g |
|
Protein |
1g |
|
Fat |
0g |
|
Vitamin C |
5% of the Daily Value |
|
Vitamin K |
8% of the Daily Value |
|
Potassium |
4% of the Daily Value |
|
Magnesium |
4% of the Daily Value |
|
Manganese |
5% of the Daily Value |
Cucumbers are low in calories and carbohydrates and are a good source of fiber. They also contain small amounts of essential vitamins and minerals such as vitamin C, vitamin K, potassium, magnesium, and manganese. Additionally, cucumbers are high in water content, making them a great hydrating option during the hot summer months.
Bottle Gourd:
here’s a chart showcasing the nutritional value of bottle gourd:
|
Nutrient |
Amount per 1 cup (116g) |
|
Calories |
14 |
|
Carbohydrates |
3g |
|
Fiber |
1g |
|
Protein |
1g |
|
Fat |
0g |
|
Vitamin C |
12% of the Daily Value |
|
Vitamin B6 |
5% of the Daily Value |
|
Folate |
4% of the Daily Value |
|
Potassium |
4% of the Daily Value |
|
Magnesium |
3% of the Daily Value |
Bottle gourd is a low-calorie and low-carbohydrate vegetable, and it is also a good source of fiber. It contains essential vitamins and minerals such as vitamin C, vitamin B6, folate, potassium, and magnesium, which are important for maintaining good health. Bottle gourd is also high in water content, making it a great hydrating option during the summer months.
White Onions:
|
Nutrient |
Amount per 1 cup (160g) |
|
Calories |
64 |
|
Carbohydrates |
15g |
|
Fiber |
2g |
|
Protein |
2g |
|
Fat |
0g |
|
Vitamin C |
12% of the Daily Value |
|
Vitamin B6 |
10% of the Daily Value |
|
Folate |
5% of the Daily Value |
|
Potassium |
5% of the Daily Value |
|
Manganese |
5% of the Daily Value |
White onions are low in calories and fat and are a good source of fiber. They are also high in vitamin C, vitamin B6, folate, potassium, and manganese, which are important for maintaining good health. Onions are also rich in flavonoids, which are antioxidants that may help reduce inflammation and protect against chronic diseases. White onions are a versatile vegetable that can be used in many dishes during the summer months.
Pumpkins:
here’s a chart showcasing the nutritional value of pumpkins:
|
Nutrient |
Amount per 1 cup (116g) |
|
Calories |
30 |
|
Carbohydrates |
8g |
|
Fiber |
1g |
|
Protein |
1g |
|
Fat |
0g |
|
Vitamin A |
245% of the Daily Value |
|
Vitamin C |
19% of the Daily Value |
|
Potassium |
12% of the Daily Value |
|
Iron |
3% of the Daily Value |
|
Magnesium |
4% of the Daily Value |
Pumpkins are low in calories and carbohydrates and are a good source of fiber. They are also high in vitamin A, vitamin C, potassium, iron, and magnesium, which are important for maintaining good health.
Spinach:
|
Nutrient |
Amount per 1 cup (30g) of raw spinach |
|
Calories |
7 |
|
Protein |
0.9g |
|
Fat |
0.1g |
|
Carbohydrates |
1.1g |
|
Fiber |
0.7g |
|
Vitamin A |
141% of the Daily Value (DV) |
|
Vitamin C |
14% of the DV |
|
Vitamin K |
460% of the DV |
|
Folate |
15% of the DV |
|
Iron |
2% of the DV |
|
Calcium |
3% of the DV |
|
Magnesium |
6% of the DV |
|
Potassium |
4% of the DV |
Note: Nutrient values are based on USDA National Nutrient Database for Standard Reference. The actual nutrient content may vary depending on factors such as variety, growing conditions, and preparation methods.
Okra:
|
Nutrient |
Amount per 1 cup (100g) of raw okra |
|
Calories |
33 |
|
Protein |
2g |
|
Fat |
0.2g |
|
Carbohydrates |
7.4g |
|
Fiber |
3.2g |
|
Vitamin A |
14% of the Daily Value (DV) |
|
Vitamin C |
38% of the DV |
|
Vitamin K |
26% of the DV |
|
Folate |
15% of the DV |
|
Calcium |
8% of the DV |
|
Magnesium |
14% of the DV |
|
Potassium |
7% of the DV |
Note: Nutrient values are based on USDA National Nutrient Database for Standard Reference. The actual nutrient content may vary depending on factors such as variety, growing conditions, and preparation methods.
Cowpeas:
|
Nutrient |
Amount per 1 cup (177g) of cooked cowpeas |
|
Calories |
198 |
|
Protein |
13.3g |
|
Fat |
0.9g |
|
Carbohydrates |
35.8g |
|
Fiber |
11.1g |
|
Vitamin A |
1% of the Daily Value (DV) |
|
Vitamin C |
8% of the DV |
|
Vitamin K |
4% of the DV |
|
Folate |
54% of the DV |
|
Iron |
11% of the DV |
|
Calcium |
5% of the DV |
|
Magnesium |
24% of the DV |
|
Potassium |
20% of the DV |
Note: Nutrient values are based on USDA National Nutrient Database for Standard Reference. The actual nutrient content may vary depending on factors such as variety, growing conditions, and preparation methods.
