Veggies: The raw deal

Don't you just love vegetables? But do you know why they're so good for you? Here are a list of your top ten favourite picks. Find out what is available, what makes them healthy and the nutrition content of each one.

1. Asparagus

What's available: asparagus comes in different sizes and colours, from thin green varieties to pale, fat stalks.

Healthy highlights: asparagus contains fructo-oligosaccharides (FOS), which promote the growth of 'good' bacteria in the gut. A study showed that volunteers taking a 4g daily supplement of FOS had an increased number of 'good' bacteria called bifidobacteria in their gut and reduced levels of enzymes that promote cancer-causing compounds. Asparagus also contains phytochemicals called saponins, which have anti-cancer properties, as well as cholesterol-lowering effects.

Nutritional content: asparagus is a good source of folate and vitamin E.



2. Tomato

What's available: many varieties of fresh tomato are available these days - little cherry red, orange and yellow tomatoes, plum tomatoes, green tomatoes, beef tomatoes and vine-ripened ones.

Healthy highlights: tomatoes are excellent sources of lycopene especially ones that have been processed, for example, canned tomatoes, tomato ketchup, tomato soup. Lycopene is a powerful antioxidant. A large study in the US has shown that men who ate tomato products at least 10 times a week had a 35 per cent less risk of developing prostate cancer. Additionally, scientific studies have shown that lycopene is associated with a reduction in the risk of developing heart disease in men.

Nutritional content: high in vitamin C, calcium, iron and phosphorous.



3. Onion

What's available: there is a large array of different types of onions available, including red onions, Spanish onions, white onions, English brown onions, pickling onions and spring onions. Bulb onions are imported from many countries around the world including Spain, the Netherlands, Italy and Hungary.

Healthy highlights: onions are rich in flavonols called quercetin. Flavonols are potent antioxidants and studies in countries such as the USA, Finland and Greece have shown that quercetin has the ability to lower cholesterol as well as reducing the risk of heart disease. Onions contain high levels of compounds called allylic sulphides which have the ability to induce enzymes that detoxify cancer-causing agents. In traditional medicine, onions have been used for helping catarrh.

Nutritional content: onions are a good source of fibre and potassium.