HEALTH BENEFITS OF

SELECTED VEGETABLES

ROMEO P. AYOS
Bureau of Plant Industry
Crop Research and Production Support Division
 WHAT IS A VEGETABLE?
 One of the cheapest sources of vitamins and nutrients
needed by growing children
 An edible, usually a succulent plant
 Eaten with staples as main course or a supplementary
food
 Can be eaten either cooked or raw form
 May be herbaceous, viny , shrubby or tree in growth habit
 EGGPLANT
Contains Vitamin A and B, potassium,
iron and protein
Good source of fiber

 TOMATO
 Good source Vitamin A and C
 Rich in lycopene, an antioxidant which
destroys cancer-causing free radicals in the
body
 Good for the heart
 AMPALAYA
Good source of Vitamin A, B, C, Iron, folic acid,
phosphorus and calcium
Relieves headache
Disinfect and heals wound and burns

 HOT PEPPER
 Good source of vitamins A, B and C
 High in potassium, magnesium and iron
 OKRA
Good source of Vitamin A and B complex, C, iron
and calcium
Good for preventing diabetes, asthma, lung
inflammation, sore throat, and constipation
 Good source of pro-biotics ( food for good bacteria
Good source of dietary fiber

 Alugbati
Good source of Vitamin A and C, iron and calcium
 PATOLA
 Contains dietary fiber, vitamin C, riboflavin,
zinc, thiamin, iron and magnesium
 The juice of its leaves is used as an external
application to sores and bites of venomous
animals

 SITAO
Good source of folic acid, molybdenum,
protein, riboflavin, thiamine, niacin,
copper, vitamin K and C
Significant source of iron, phosphorus,
magnesium, manganese and potassium
 UPO
 Used in the treatment of stomach acidity,
indigestion and ulcer
 Boiled seeds for the treatment of boils
 It contains carbohydrates, mineral and
vitamins

 SQUASH
 Good source of Vitamin A, B and C
 Contains Potassium which helps prevent
urinary tract infection
 SNAP BEANS
 Source of dietary fiber
 Good source of folates, vitamine B, and C,
Calcium, magnesium, manganese & potassium

 CARROTS
Good source of beta carotene, Vitamin A,
dietary fiber, anti-oxidants and minerals
 Used to treat digestive problems, intestinal
parasites and tonsilitis
Improves eyesight when used extensively in
one`s diet
 CHAYOTE
Fruits and seeds are rich in amino acids and
Vitamin C
Leaves and fruits have diuretic,
cardiovascular and anti-inflammatory
properties

 CABBAGE
 Source of Vitamin C, fiber and sulfur
 Contains Vitamin E, calcium, magnesium,
potassium
 PECHAY
 Good source of calcium, phosphorus, iron
and vitamin B.
 Extract of the rhizomes and young leaves
can be used for hemoptysis and coughs

 WINGED BEAN
 Have the highest calcium content among all
legumes – helps in the maintenance of the
bones
 Good source of natural minerals. Vits A & C,
iron, and enzymes
 High protein content
 KANGKONG
 Good source of calcium, Vitamin B, C,
riboflavin, iron, and magnesium
 Tops are mildly laxative
 Juice is used to induce vomiting in cases of
arsenical or opium poisoning

 SPINACH or KULITIS
 Good source of calcium, Vitamin B, C, riboflavin,
iron, and magnesium
 Tops are mildly laxative
 It contains an insulin like substance that helps
in curing diabetes
 Juice is used to induced vomiting in cases of
arsenical or opium poisoning
 MALUNGGAY
 Contains calcium, potassium and protein
 Good source of Vitamin A and C

 SALUYOT
 Contains protein and fiber
 Excellent source of Vitamin A and C
 Good source of riboflavin, niacin, thiamine
and beta carotene
Literature says… Plus: 4 times
the Calcium in
milk

Plus: 4 times
the Vitamin
A in carrot
7 times the
vitamin C in
MALUNGGAY oranges

Plus: 2 times
Plus: 3 times the Protein in
the Potassium milk
in banana
VEGETABLE GARDEN
MODELS
GARDEN IN
GARDEN IN POTS
POTS
Any container or receptacle can be filled up with good
soil and planted to vegetables. Earthen pots are best
GARDEN
G INPOTS
ARDEN IN POTS
Gardening in pots overcomes the problem on poor
soil conditions, soil borne diseases, insects and
nematodes. Its practices, and technologies provide
opportunities for the recycling of wastes through
composting and use of containers that should have been
considered as garbage.
 Garden on Water-logged areas

In places where drainage is a problem, make a “floating

garden”.
 Rooftop Garden
• When designing a roof garden consult with a licensed engineer
regarding the load carrying capacity of the building you are
working with and ensure that the garden design and the
structural capacity are compatible.
 Vertical or Horizontal Garden
Blanketing system for vertical garden is very effective and cheap.
Regular trimming of the plants so as not to overgrow is the key to
success .
 Edible Landscaping
• It is the art of making a piece of ground attractive and useful
by arranging edible plants and other landscape materials like
stones, etc., into a pleasing design.
Edible Landscaping Process
Flow

SAMPLE OF EDIBLE LANDSCAPING

Modified hydroponics
• It is the soilless culture of vegetables
using mineral nutrient solution in water.
 School Gardening
• Growing of different kinds of vegetables in
plots or containers assigned to pupils in
elementary schools and students of
agricultural high schools to impart gradually
the dignity of productive labor.
P
O
L
E

G
A
R
D
E
N
NATURAL CANNING
“Follow Nature” is the guide to growing crops the natural way. In
planting vegetable choose an open area that will allow the plants to
receive sunshine to an EAST-WEST direction at least for ½ day.

E
N
S
East to West orientation W
makes use of maximum
sunlight and space

ROWS
PLOTS
Thank you!
“Magtanim at kumain ng
gulay para humaba ang
buhay.”

“Plant and eat vegetables

for a longer life.”