11 Healthy Vegetables that Start with H: Benefits and Nutrition

Introduction

Eating a diet rich in vegetables provides many health benefits. Vegetables contain important nutrients like vitamins, minerals, fiber, and antioxidants. They are also low in calories and fat. Filling your plate with veggies can help reduce your risk of chronic diseases like heart disease, diabetes, and cancer.

When it comes to vegetables, it's easy to think of options like broccoli, carrots, spinach, and more. But there are also many nutritious and delicious vegetables that start with the letter H. In this article, we will explore 11 of the healthiest vegetables that start with H and explain why you should include them in your diet.

Horseradish

Horseradish is a spicy root vegetable that is part of the Brassicaceae family along with broccoli, cauliflower, and kale. It has been used for centuries as a condiment and medicine. Horseradish contains compounds called glucosinolates that have antioxidant and anti-inflammatory effects in the body.

Some research has found that horseradish may help clear sinuses, relieve joint pain, and combat bacteria. The sharp and pungent flavor of horseradish comes from mustard oils that are released when the root is cut or grated. Horseradish adds a kick to sauces, dips, meat, and fish dishes.

Nutrition Facts

One tablespoon of prepared horseradish contains:

• Calories: 6
• Protein: 0.2 grams
• Carbs: 1.4 grams
• Fiber: 0.3 grams
• Vitamin C: 2% DV
• Calcium: 1% DV
• Potassium: 1% DV

Hubbard Squash

Hubbard squash is a large winter squash that is shaped like a pumpkin but has a blue-gray skin. It has a sweet, nutty flavor that is similar to pumpkins and butternut squash. Hubbard squash is an excellent source of vitamin A, providing over 100% of the recommended daily value in one cup.

Vitamin A promotes healthy vision, boosts immunity, and acts as an antioxidant. Hubbard squash also contains vitamins C, E, and B6, magnesium, potassium, manganese, and fiber. The seeds are edible too and are rich in protein and minerals.

Hubbard squash can be baked, pureed into soups, added to casseroles, or simply roasted with olive oil, salt, and pepper.

Nutrition Facts

One cup of cooked Hubbard squash contains:

• Calories: 82
• Protein: 1.1 grams
• Carbs: 21.5 grams
• Fiber: 2.7 grams
• Vitamin A: 245% DV
• Vitamin C: 52% DV
• Potassium: 15% DV

Honeydew Melon

Honeydew melon is a light green, oval-shaped melon with sweet, juicy, green flesh. It is part of the muskmelon family which also includes cantaloupe. Honeydew melon has a high water content which helps keep you hydrated. It also contains electrolytes like potassium that can replenish what your body loses through sweat.

Honeydew is rich in vitamins C and B6. Vitamin C supports immune health and vitamin B6 aids metabolism. Honeydew melon also provides small amounts of folate, niacin, riboflavin, and pantothenic acid.

Enjoy honeydew melon in fruit salads, smoothies, or by itself. The seeds are also edible.

Nutrition Facts

One cup of honeydew melon contains:

• Calories: 60
• Protein: 1 gram
• Carbs: 15 grams
• Fiber: 1 gram
• Vitamin C: 50% DV
• Potassium: 12% DV
• Vitamin B6: 11% DV

Hass Avocado

Hass avocado is the most popular variety of avocado. It has bumpy, thick, dark green or black skin when ripe. Hass avocados have creamy, rich, yellow-green flesh with a nutty flavor.

Avocados provide a unique form of heart-healthy unsaturated fat called oleic acid. They also contain fiber, vitamin K, folate, vitamin C, potassium, and antioxidants like lutein and zeaxanthin.

The healthy fats in avocado help absorb fat-soluble vitamins like A, D, E and K from other foods. Enjoy avocado mashed on toast, in salads, dips like guacamole, in smoothies, or simply sliced.

Nutrition Facts

One cup of avocado contains:

• Calories: 240
• Protein: 3 grams
• Carbs: 17 grams
• Fiber: 13 grams
• Vitamin K: 35% DV
• Folate: 28% DV
• Potassium: 20% DV

Helianthus tuberosus (Jerusalem artichoke)

Jerusalem artichoke is a tuber vegetable that is native to North America. It has no relation to globe artichokes but gets its name from the taste being reminiscent of artichokes. Jerusalem artichokes have brown, knotted skin and white flesh that becomes yellow when cooked.

Compared to regular potatoes, Jerusalem artichokes have twice as much fiber and about half the calories and carbs. They are a good source of thiamine, iron, potassium, and vitamin C. Jerusalem artichokes have a nutty flavor and firm texture great for roasting and simmering in stews or soups.

Nutrition Facts

One cup of cooked Jerusalem artichoke contains:

• Calories: 111
• Protein: 3 grams
• Carbs: 26 grams
• Fiber: 5 grams
• Iron: 20% DV
• Thiamine: 14% DV
• Vitamin C: 14% DV

Hordeum vulgare (Barley)

Barley is an ancient cereal grain that has been used for food, beer, and animal feed. Hulled barley has had the tough outer hull removed which improves its digestibility. Barley contains gluten but less than wheat so it can be easier to digest.

Compared to other grains, barley is higher in selenium and copper. It also contains magnesium, manganese, phosphorus, B vitamins, and antioxidants called lignans. Barley has a mild, nutty flavor that works well in stews, soups, baked goods, and as a hot breakfast cereal.

Nutrition Facts

One cup of cooked barley contains:

• Calories: 193
• Protein: 6 grams
• Carbs: 44 grams
• Fiber: 6 grams
• Selenium: 56% DV
• Copper: 24% DV
• Manganese: 19% DV

Humulus lupulus (Hops)

Hops are a flavorful bitter flower used in brewing beer. They come from the hop plant Humulus lupulus and add aroma, flavor, and balance to beer. In food and medicine, hops have been used as a sedative, antiseptic, and digestive aid.

Hops contain antioxidants called polyphenols along with essential oils, flavonoids, resin, and tannins that provide their bitterness. Research on the potential health benefits of hops is limited but shows they may help fight inflammation, spasms, and bacteria.

Nutrition Facts

One tablespoon of dried hops contains:

• Calories: 11
• Protein: 0.2 grams
• Carbs: 0.9 grams
• Fiber: 0.4 grams

Hyacinth Bean

Hyacinth bean goes by many names like lablab bean, bonavist bean, Egyptian kidney bean, and dolichos bean. It is a type of legume native to Africa but now grown in many warm regions worldwide. The beans grow in long pods and can be eaten whole or split.

Hyacinth beans are high in protein and fiber which support gut health. They are also a good source of folate, iron, magnesium, potassium, and manganese. Compared to soybeans, hyacinth beans contain higher amounts of resistant starch which may benefit blood sugar control.

Enjoy hyacinth beans cooked in stews, curries, dips, and soups. Sprouted beans can be eaten raw in salads and sandwiches too.

Nutrition Facts

One cup of cooked hyacinth beans contains:

• Calories: 230
• Protein: 17 grams
• Carbs: 42 grams
• Fiber: 16 grams
• Folate: 72% DV
• Iron: 43% DV
• Magnesium: 33% DV

Conclusion

Vegetables that start with H provide a variety of nutrients and health benefits. Horseradish, Hubbard squash, honeydew melon, Hass avocado, Jerusalem artichoke, barley, hops, and hyacinth beans are just some of the tasty and nutritious options.

Fill your plate with a rainbow of veggies to get a diverse range of vitamins, minerals, fiber, and antioxidants. Trying new vegetables that start with different letters like H can add excitement to your regular veggie rotation.

Aim for at least 2-3 servings of vegetables at each meal. Roast, saut, bake, blend, and juice your veggies to add delicious flavor and nutrition to your diet.

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.