Written by Sanaa Shahid


I am a Biochemist, enjoying an expat life with my husband and child. My love for writing has brought me here. Hope you enjoy my words.

The Underrated Miracle Vegetables

Dec 28, 2020 | 0 comments

The nature has bestowed upon us some phenomenal mixtures of nutrients in the form of edibles. Hundreds of fruits and vegetables are created by the Lord, all of which are unique in their appearance, taste, nutrient content and aroma.

Centuries earlier, before the technological advancements, people strived to identify and locate the properties of each vegetable in order to gain the maximum benefits out of it. Humans have spent centuries acquiring the knowledge that is now easily accessible to us.

Three of the main miracle veggies, also known as super foods are listed below. Incorporation of these vegetables in your daily routine can do wonders to your overall health.


Beetroot is a root based vegetable also known as dinner beet, red beet, golden beet etc. This red vegetable contains tons of nutritious elements like minerals and vitamins. The major vitamins include beta-carotene, vitamin B1, B2, B3, B5, B6, B9 as well as vitamin C. Besides this, it is also packed with many useful minerals such as calcium, potassium, manganese, phosphorus, zinc etc. The best part, however, is the negligible amount of calories that it possesses. In short, beetroot contains almost all the essential vitamins and minerals required by the body in combination with the least amount of calories.

It can be consumed raw or cooked. But it is majorly used in salads and juices. Listed below are some health benefits of the beets and beetroot juice.

  1. Beetroots are known to significantly lower blood pressure. The high concentrations of nitrates present in beets allow nitric oxide formation, which is a known blood vessel dilator.
  2. It reduces the risks of heart attacks and improves overall heart health.
  3. The nitrates also enhance blood flow to the brain and help improve cognitive functioning.
  4. Beetroot consumption also positively affects the athletic performance by generating high concentrations of energy molecules ATP and also improving oxygen absorption by the muscles.
  5. The high fiber content of beetroot aids digestion and improves the gut health.
  6. It is also famous for its anti-cancer properties. Beetroot extracts are helpful in reducing the cancerous cell division and tumor growth.
  7. The most tempting benefit, however, remains to be the weight loss. Beetroot has low calories, moderate quantities of proteins and fiber and high water content. It promotes the feeling fullness and also suppresses appetite.

All these benefits are easily accessible to all of us as beetroot is a common vegetable available in our kitchen.


Spinach is a green leafy vegetable that is most commonly consumed all over the world. Being closely related to quinoa and beets, it has numerous health benefits associated with it. The nutrient rich composition and low-caloric contents make it a super food which is extremely beneficial.

Spinach has 91% water and loads of vitamins and minerals including vitamin A, K, C, E and Bs. It also contains high concentrations of iron, calcium and magnesium, which is great eyes, skin and bones.

Some of its health benefits are listed below.

  1. Spinach has high amounts of anti-oxidants that help in fighting free radicals in the body.

The high concentrations of anti-oxidants help to lower blood glucose levels and regulate insulin sensitivity. Hence diabetic patients should include it in their diet.

  1. Spinach has high levels of insoluble fiber and high water content that prevent constipation and improve digestive health.
  2. Carotenoids present in spinach are extremely beneficial for human eyes and prevent blindness.
  3. Various studies have shown that the suppression of cancer cell formation and growth is assisted by the compounds present in spinach.
  4. The nitrates present in spinach helps in regulation of blood pressure and heart health.
  5. Vitamin K helps with calcium absorption and prevents excessive calcium loss via urine. Hence adequate intake of vitamin K in the form of spinach improves bone health.
  6. Spinach is rich in Vitamin A, C and iron, all of which are good for skin and hair. The collagen present in skin and hair is built and maintained.


Carrots have been the ultimate favorite in all our grandmothers’ kitchen. This nutrient-rich veggie possesses the perfect combination of the captivating appearance, delectable taste, crunch as well as healthy ingredients. Carrots are root-based vegetables that are considered to be the most nutritious amongst this class of vegetables. Carrots are mostly orange in color; however, some members of the family may vary in colors from red, yellow, white to purple.

Carrots are used not only used as a salad ingredient but also included in the main course. Steamed, boiled or grilled vegetables are also liked by many people. Many a times it is used merely for beautifying the dishes or platters. It is also used in desserts and sweet dishes or chutney and gravies.

It has a vast range of health benefits, some of which are described.

  1. Carrots have high levels of beta-carotene, which imparts the dense color to it. Beta-carotene is a vitamin A precursor molecule that converts to vitamin A in the body.
  2. Carrots are best known for their positive effects on vision and eye-sight.
  3. The anti-oxidants present in carrots help to fight free radicals and the damage caused by the free radicals in the body. Hence infectious agents such as various pathogens are fought more efficiently.
  4. The water content ranges form 86–95% while 10% is composed of the healthy carbohydrates, making it a perfect super food beneficial for weight loss.
  5. Carrots also ensure the radiant glow to your face and skin in combination with healthy nails.
  6. Digestive health is improved because of the high concentrations of fiber. Bowel movements are regulated and constipation risks are reduced.
  7. Besides this, heart health is also ameliorated because it eliminates excess LDL and cholesterol (also known as the bad cholesterol) from the blood vessels. The fibers contribute to the impairment of the cholesterol uptake in the blood.
  8. Carrots have high reserves of potassium content that maintains blood pressure. The blood flow in the arteries is smoothened out by reducing the tension and blood pressure is lowered.
  9. It has high levels of various vitamins and minerals, all of which contribute to the bone health and a stronger nervous system.
  10. Moreover, the recent researches also suggest that bioactive compounds present in the carrots are linked with reduced risks of leukemia and other cancers.

In the world of junk food, all these wonder veggies are highly underrated and are ignored. All the aspects of them are known today, and we ditch the ignorance and make the most out of it.



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