SPINACH

Spinach is one of the leafy vegetable that passes as superfood because  it is loaded with abundant vitamins and minerals. It does not contain fat, cholesterol and caborhydrate.
Spinach can be eaten raw when added to salads, smoothies, sandwich or to other foods like soups and cooked grains. 
Many possible health benefits of eating spinach include the following:
 - improving blood glucose control in diabetics
 - lowering blood pressure (potassium contained is spinach helps to 
   Control the sodium in the body)
 - improving bone health. (Vitamin K in spinach aids calcium 
   absorption)
 - lowering the risk of cancer. 
 - lowering the risk of developing asthma (through beta- carotene 
   contained in spinach)
 - high level of fiber and water content of spinach promotes 
   regularity.
 - Vitamin A in spinach aids sebum which keeps hair moisturized,
   collagen which provides structure to skin is maintained by the 
   abundant Vitamin C in spinach.
 - Rich iron content in spinach helps prevent hair loss.
 - Older adults taking antibiotics and diuretics are more likely
   to have a magnesium deficiency and should eat more leafy greens
   like spinach. 

VEGETABLES

Vegetables are the fleshy parts of plants, the root, stem and leaves.

Vegetables provide many nutrients for our bodies. They are made up of living cells containing all the essential compounds necessary for healthy life. Eating them gives our bodies far more needed nutrition than eating highly processed flour products.

As the fibrous vegetable materials moves through your gut, it scrapes away gumming debris that get stuck to the walls of the intestine. this cleaning effect improves your body's ability to absorb nutrition by exposing the lining of the intestine directly to new nutrients passing along. keep munching your carrots, cucumber, garden egg, cabbage and lettuce.

To get the full benefits of the Vitamins and nutrients of vegetables 
they are better eaten raw after washing them thoroughly in water. For salads, the vegetables should be fresh, crisp and completely dry. 

In cooking vegetables, make sure that the nutrients are preserved to the maximum benefit. To boil vegetables like carrots and broccoli they should be thoroughly washed, cut up and added to pre-boiled water to which a pinch of salt has been added. Little amount of water is needed just to cover the vegetables. To prevent loss of nutrients, the pot should be covered while vegetable is cooking. Cooking should be for a short time as possible. They are cooked when they are just soft to the touch. To prevent loss of nutrients in vegetables, it is advised to steam or boil them in their own juices on a slow fire. Overcooking vegetables for a long time in large quantity of water makes them loose their nutrients and medicinal values.

It is better to consume vegetables with their skin on. Most root vegetables have their nutrients just below the skin. 

BELL PEPPER

Bell Peppers are available in a rainbow of colors, including yellow, red, orange, and green. bell peppers are packed with Vitamins A and C, potassium, phosphorus, calcium and dietary fiber. add them to stir fry. flavor your favorite foods with them. 

GOODNESS OF CHILI PEPPER

Chili pepper is known the world over for spicing and garnishing food. 
There are various types of pepper. 
The black pepper for instance is usually dried, sometimes grounded and used as spice or for seasoning.

The Chili pepper is red in color. When eaten fresh, it gives a burning sensation. This pepper has enormous medicinal value. It is believed that it has the ability to cure diseases and act as pain killer.

The vitamin C and A containing beta-carotenoids found in chili are powerful antioxidants. These antioxidants destroy free radicals which usually damage cells in our bodies. Free radicals could also damage nerve and blood vessels in diabetes. 

These antioxidants wipe out the radicals bodies that could build up cholesterol causing heart diseases, and contain diseases like cataract and arthritis. They also help to dilate airway of the lungs which reduces asthma and wheezing.

Consumed, chili stimulate the release of endorphins that are natural pain killers, like in muscle spasm in shoulders. Chili help to fight infection. It has been noted that the beta- carotene and frolic acid found in chili help reduce colon cancer. It also gives relief from nasal congestion.
  

Benefit of beet roots

Beet root is said to help the heart to better able to deliver oxygen to body's organ and muscles. It could be consumed in various forms. It can be made into juices, added to your salads or made into soups. In some parts of Nigeria beet root are used to make soups for new mothers to boost their return to normal health after a difficult labour.