Summer Vegetables To Be In Your Diet

Summer season, sometimes becomes uncomfortable due to hotness. You move towards cool place for relief from hot weather. Here are some foods that must be in your diet to get relief from summer. These foods are healthy and rich in fibers.

Cucumber

Cucumber is a widely-cultivated creeping vine plant in the Cucurbitaceae gourd family that bears cucumiform fruits, which are used as vegetables. There are three main varieties of cucumber slicing, pickling, and seedless within which several cultivars have been created. It have Carbohydrates (3.63 g), Sugars(1.67), Dietary fiber(0.5 g), Fat(0.11 g), Protein (0.65 g), Vitamins include Thiamine (B1)0.027 mg ,Riboflavin (B2) 0.033 mg, Niacin (B3) 0.098 mg, Pantothenic acid (B5) 0.259 mg, Vitamin B6 0.04 mg, Folate (B9)Vitamin C 2.8 mg, Vitamin K 16.4, Minerals have Calcium(16 mg), Iron2%0.28 mg, Magnesium(13 mg) , Manganese (0.079 mg), Phosphorus(24 mg), Potassium(147 mg), Sodium(2 mg) and Zinc

Tomatoes

The tomato is the edible plant which belongs to Solanum lycopersicum, commonly known as a tomato plant. A tomato is 95% of water, contains 4% of carbohydrates and less than 1% each of fat and protein. In Vitamins it includes B1, B3, B6, C, E and K. In minerals it has Magnesium, manganese, phosphorus and potassium.

Lauki

Also known as Bottle Gourd. In minerals it includes zinc, sodium, phosphorous, potassium, iron, calcium and magnesium. Vitamins have B1, B2, B3, B5, B6, B9 and C. It can be grown in small place. It requires plenty of moisture.

Brinjals

Raw eggplant is 92% of water, 6% of carbohydrates, 1% of protein, and has negligible fat. It provides low amounts of essential nutrients, with only manganese having a moderate percentage (11%). Minerals include Iron, Calcium, Magnesium, Phosphorous, Potassium, and zinc.

Pumpkin

In a 100-gram amount, raw pumpkin provides 110 kilojoules of food energy and is an excellent source (20% or more the Daily Value) of provitamin A beta-carotene and vitamin A. Vitamin C is present in moderate content (11%), but no other nutrients are in significant amounts (less than 10%). Pumpkin is 92% of water, 6.5% of carbohydrate, 0.1% of fat and 1% of protein. Vitamins includes B1, b2, B3, B5, B6, C, E, K and iron, calcium, zinc, Phosphorous, Potassium, Sodium.

Bitter Gourd

Momordica charantia is the famous name for Bitter Gourd also known as bitter melon, bitter apple, bitter gourd, bitter squash, and balsam-pear and the common name is Karela. They have 4.32g of carbohydrates, 0.18g of Fat, 0.84g of Protein, Vitamins includes B1, b2, B3, B5, B6, C, E, K and iron, calcium, zinc, Phosphorous, Potassium, Sodium.

Green Beans

Green beans are very commonlly used worldwide. Green Beans are low-calories. Green Beans have 6.97g of Carbohydrates, 0.22g of Fat, 1.83g of Protein, Many vitamins like Vitamin A, B1, B2, B3,B5,B6, B9, C, k, Calcium with 37g, Iron with 1.03g, zinc 0.24g.

Carrots

Carrots are grown from seed and can take up to four months (120 days) to mature, but most cultivars mature within 70 to 80 days under the right conditions. Raw carrots are 88% of water, 9% of carbohydrates, 0.9% of protein, 2.8% of fiber, 1% of ash and 0.2% of fat. Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicelluloses, lignin and starch. Free sugars in carrot include sucrose, glucose, and fructose.
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