Popular Vegetables Starting with the Letter B
When it comes to healthy eating, it's important to get plenty of vegetables in your diet. Vegetables provide essential vitamins, minerals, fiber and other nutrients your body needs. There are many delicious and nutritious vegetables to choose from, including several that start with the letter "B."
Broccoli
One of the most well-known and commonly consumed vegetables beginning with B is broccoli. Broccoli is an extremely healthy cruciferous vegetable in the cabbage family. It has a green stalk and flowery florets that are typically eaten cooked or raw.
Broccoli is packed with beneficial nutrients and antioxidants. It is high in vitamin C, providing 130% of the Reference Daily Intake (RDI) in just half a cup. It also contains vitamin K, potassium, folate and fiber. Additionally, broccoli boasts antioxidants like sulforaphane and kaempferol that provide anti-inflammatory, anti-cancer and blood sugar regulating effects.
Some research shows that eating broccoli may help reduce risk factors for heart disease by improving blood lipid profiles and lowering bad LDL cholesterol. The nutrients and antioxidants in broccoli may also reduce oxidative stress and lower risk of other chronic diseases like cancer.
To maximize the health benefits of broccoli, eat it raw or just lightly steamed. Cooking broccoli for longer periods can destroy some of its beneficial antioxidants.
Brussels Sprouts
Brussels sprouts look like mini cabbages and are highly nutritious cruciferous veggies. They grow as part of stalks sprouting from the base of cabbage plants.
Brussels sprouts are an excellent source vitamin C, supplying about 140% of the RDI in one cooked cup. They also provide vitamin K, folate, potassium, manganese and fiber. Additionally, Brussels sprouts contain anti-inflammatory antioxidants, including the carotenoid antioxidant lutein in high amounts.
As another member of the cancer-fighting cruciferous vegetable family, Brussels sprouts also contain sulforaphane and indole. These phytochemicals can help block cancer development by reducing oxidative stress and stopping the growth of cancer cells.
Brussels sprouts may also benefit digestion, bone health, blood sugar control and heart health due to their fiber, vitamin, mineral and antioxidant content.
Beets
Beets are root vegetables that grow underground. They have dark reddish-purple skin and flesh. Beets are highly nutritious and considered superfoods due to their powerful combination of vitamins, minerals, antioxidants and plant compounds.
Some of the top nutrients in beets include folate, manganese, potassium, iron, and vitamin C. Eating beets may benefit heart health, blood pressure and athletic performance.
The antioxidant content of beets includes betaine and betanin, which are responsible for their deep red color. These antioxidants have anti-inflammatory properties and may reduce your risk of heart disease and certain types of cancer.
You can add raw beets to salads or cook them in many recipes. Beetroots are very versatile and work well roasted, boiled, sauted and baked into chips.
Bok Choy
Bok choy is a nutritious, leafy green vegetable with oval-shaped leaves and crisp stalks. It is classified as a cruciferous vegetable along with other greens like broccoli and Brussels sprouts.
Each cup (70 grams) of chopped bok choy contains only about 10 calories, but many vitamins and minerals, including:
- Vitamin A: 184% of the RDI
- Vitamin C: 52% of the RDI
- Vitamin K: 72% of the RDI
- Folate: 10% of the RDI
- Potassium: 9% of the RDI
- Calcium: 19% of the RDI
Additionally, bok choy contains antioxidants called carotenoids that protect cells from oxidative damage. Its foliage is rich in zeaxanthin and lutein, carotenoids that are concentrated in the eyes and play a protective role against eye disease.
Animal studies have found that bok choy carotenoids accumulate in the eyes and protect the eyes against oxidative stress and damage from blue light.
You can eat bok choy raw in salads and sandwiches or stir fried, braised or added to soups and stews. Partially cooking bok choy can help make some of the antioxidants more readily available for absorption.
Bitter Melon
Bitter melon, also known as bitter gourd, is not as well known as other veggies on this list. However, it boasts a unique appearance and flavor as well as impressive health effects.
As its name implies, bitter melon tastes quite bitter, which puts some people off. However, its bitterness comes from beneficial antioxidants and plant compounds that impact health in many ways.
Bitter melon contains the following beneficial nutrients and plant compounds:
- Vitamin C: Provides 64% of the RDI in 1 cup (100 grams)
- Vitamin A: 52% of the RDI in 1 cup (100 grams)
- Folate: 14% of the RDI in 1 cup (100 grams)
- Potassium: 12% of the RDI in 1 cup (100 grams)
- Alpha-carotene: Antioxidant thats converted to vitamin A in the body
- Beta-carotene: Strong antioxidant that fights oxidative damage and inflammation
Studies show bitter melon fights viruses, inflammation, cancer and diabetes symptoms. It regulates blood sugar levels and may even prevent or slow diabetes progression.
Bitter melon can be incorporated into stir fries, curries and even juices for the daring and adventurous eater. Starting slowly and mixing it with other veggies can help you acquire the taste over time.
Benefits and Preparation Tips
Vegetables hold a worthy place on any healthy diet plan. Theyre loaded with fiber, antioxidants, vitamins and minerals your body relies on to function properly.
Notably, many vegetables starting with the letter B provide special health benefits:
- Improve cholesterol and lower heart disease risk
- Reduce inflammation
- Fight cancer cell development
- Regulate blood sugar and diabetes
- Boost immunity and fight infections
- Support eye, skin, bone and digestive health
When preparing these nutritious veggies, aim for minimal cooking. Light steaming, quick sauting, roasting and blending into cold dishes like salads preserves more vitamins and antioxidants.
Additionally, eating a variety of vegetables, including those beginning with B, provides a diversity of nutrients to support your whole body.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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