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10 Healthiest White Vegetables To Include In Your Diet

By Neha

We are often told to include bright-coloured vegetables in our diet and shun away the white-coloured veggies, isn't it? But, this advice isn't true all together, as vegetables which are white in colour, such as cauliflower, garlic, mushrooms, etc., have equally powerful health benefits.

Researchers have concluded that people who eat more of bright-coloured vegetables and fruits compared to the white veggies have the chances of having a stroke. People who consume more of white-coloured vegetables have a lower risk of stroke.

But, this doesn't mean that colourful vegetables aren't worth eating. It is just that you can rotate white vegetables and colourful ones in your diet.

In fact, white vegetables contribute substantial quantities of nutrients that often get missed out. So, instead of eliminating the white foods from your diet, you can include plenty of them.

Read on to know the 10 healthiest white vegetables that you should include in your diet more often.


1. Cauliflower

Cauliflower is found all around the year, but it is found in abundance during the winters. It contains sulphur compounds that are associated with fighting cancer, strengthening the bone tissue and maintaining healthy blood vessels.


2. White Mushrooms

White mushrooms are low in calories, and contain zero fat and cholesterol. Mushrooms are packed with selenium, potassium, vitamin D and riboflavin. They are also hearty and filling, so they can keep your weight in check without compromising on the taste.


3. Garlic

Garlic contains antioxidant properties that keep cold and flu at bay. It also contains an active chemical called allicin that helps to boost the immune system. Garlic also promotes hair growth and prevents diseases.


4. Onions

The anti-inflammatory chemical in onions, called quercetin, lowers the risk of cancer, prevents arthritis, heart disease, diabetes and helps have a stronger immune system. You can include raw onions in your salad to get the maximum benefits.


5. Potato

White potatoes provide the equal amount of fibre and potassium than other commonly consumed vegetables or fruits. They are great for improving cholesterol, keep you full and are essential for heart health.


6. White Beans

White beans, just like other legumes, are often considered to be the best sources of protein. They supply B vitamins, iron, potassium and a little amount of calcium. White beans also help in lowering cholesterol.


7. Turnip

Many do not like the taste of turnip, so this white vegetable is often avoided. But, you will be surprised to know that turnips are rich in calcium, phosphorous, potassium, sodium, and manganese. They are also high in fibre and low in calories.

Health Benefits Of Turnip


8. Parsnips

Parsnips contain an array of minerals and vitamins, including folate, potassium, dietary fibre, vitamin C, etc. Parsnips, if included in your diet regularly, will significantly reduce your risk of a number of serious medical problems.


9. Honeydew Melon

Honeydew is beneficial for people who are suffering from hypertension due to its high potassium content that helps in preventing blood elevation. It is also rich in fibre that aids in digestion and also helps in boosting the immune system.


10. White Leeks

Leeks are tasty, versatile and easy to prepare. They contain notable quantities of vitamins A, K along with healthy amounts of magnesium, riboflavin, folic acid, niacin and thiamine. They are easily added in soups and salads to bring out a milder flavour.

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Story first published: Saturday, December 30, 2017, 9:23 [IST]
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