National Fruit and Vegetable Month: Part Two- The Veggies

June is National Fruit and Vegetable Month and we are excited to talk about these healthy and beneficial foods! In our last blog, we talked about some of the most beneficial fruits and what they have to offer. While fruit is delicious, sweet, and nutritious, it is time to talk about vegetables!

At TeaZen®, we know that fruits, veggies, herbs, and other plants contain a ton of different vitamins, minerals, and compounds that provide us with health benefits. Our green tea concentrates include many herbs and plants that are packed full of beneficial vitamins and minerals. While we could talk about our products for hours, we wanted to take some time to talk about our favorite vegetables instead. While most veggies offer some sort of nutritious value, we are going to talk about some of the healthier veggies you can eat. Read on to learn more!

The Vegetables

While veggies might not be everyone’s favorite food, they certainly can offer a variety of health benefits. Plus, you can eat vegetables in so many different ways, from grilling them to eating them raw to adding them to your favorite meals. If you don’t like plain old veggies, we are sure you will be able to find a way to prepare them that you will actually enjoy! Learn more about some of the most healthy and beneficial veggies below.


Spinach is one of those veggies that everyone knows is healthy. But the nutrients in spinach puts these leafy greens at the top of the list of healthiest vegetables. A cup of raw spinach contains about 56 percent of your daily vitamin A requirements and all of your daily requirements for vitamin K.

Spinach is also high in antioxidants, which help reduce the risk of chronic disease. An article from Healthline mentions a study that found that dark green leafy vegetables, like spinach, are high in beta-carotene and lutein. These are two types of antioxidants that have been associated with a decreased risk of cancer. Spinach is high in iron and calcium as well, which makes it a great addition to both dairy-free and meat-free diets.


Broccoli is another vegetable that everyone knows to be healthy. While some people may not enjoy the taste of broccoli, it offers a ton of different health benefits and is packed full of different nutrients. This veggie contains glucosinolate, a sulfur-containing plant compound, and sulforaphane, a by-product of glucosinolate. Sulforaphane has been shown to help protect against cancer. In one animal study, sulforaphane was able to reduce the number and size of breast cancer cells while blocking tumor growth in mice. Broccoli is effective at helping to prevent other chronic diseases, protecting the heart, and lowering levels of oxidants, as well.

A cup of raw broccoli offers 135 percent of your daily vitamin C needs, 116 percent of your daily vitamin K requirements, and also contains high amounts of folate, potassium, and manganese. This is a mighTEA little vegetable that can help protect you against many different diseases.

Sweet Potatoes

Sweet potatoes have become even more popular because of their amazing health benefits. A medium sweet potato contains about 4 grams of fiber, 2 grams of protein, high amounts of vitamin C, potassium, vitamin B6, and manganese. This root vegetable also contains 438 percent of your vitamin A needs and includes high levels of a form of vitamin A called beta-carotene. Beta-carotene has been linked to a decreased risk of certain types of cancer, including lung and breast cancers.

There are also different types of sweet potatoes which offer different benefits. An example of this is the Caiapo sweet potato. This type of white sweet potato may offer antidiabetic properties. Sweet potatoes are high in fiber and low on the glycemic index scale, which may be able to help regular blood sugar levels.

Brussels Sprouts

This cruciferous vegetable has similar benefits to broccoli, but it also contains an antioxidant called kaempferol. According to an article from mbgfood, this antioxidant has been shown to counteract cell damage that can lead to cancer. Brussels sprouts are full of vitamins, minerals, and fiber, making them great for your health.

Brussels sprouts can also help with detoxification as well. In the Healthline article, they mention a study that found that eating Brussels sprouts led to a 15 to 30 percent increase in specific enzymes that control detoxification. This detoxification could decrease the risk of colorectal cancer. These little veggies are also one of the healthiest vegetables for weight loss and management. Brussels sprouts can be cooked in a variety of ways, but for those who don’t like veggies, making them extra crispy is a great option.

Green Peas

Peas are a starchy vegetable that contain high amounts of carbs and calories, which may impact your blood sugar level if eaten in large amounts. However, they are still incredibly nutritious. One cup of cooked peas contains 9 grams of protein, 9 grams of fiber, vitamins A, C, and K, thiamin, folate, niacin, and riboflavin. Because of their high fiber content, peas support healthy digestion by increasing the beneficial gut bacteria.

Peas are also rich in saponins. Saponins is a group of plant compounds that is known for its anti-cancer effects. These compounds may work to fight cancer by reducing tumor growth and killing cancer cells.


While asparagus may make your pee smell, these long veggies are packed full of beneficial vitamins and minerals! Asparagus contains high levels of folate, vitamin K, selenium, and B vitamins, such as riboflavin and thiamin.

Asparagus may also be able to help support liver function. This veggie is one of the few dietary sources of glutathione, which is an antioxidant concentrated in the liver. This antioxidant helps bind toxins and removes them from the body through urine. When the body has sufficient levels of glutathione, energy is better maintained, muscle pain is reduced, sleep quality is improved, and immune functions are improved! Avocado and spinach also include glutathione.

Red Cabbage

While this may not be a vegetable that you assumed would make the list, red cabbage is extremely nutritious and offers a ton of health benefits. Red cabbage contains high levels of antioxidants, vitamins, and minerals. A cup of raw cabbage contains 2 grams of fiber and 85 percent of your daily vitamin C needs.

This veggie is also rich in anthocyanins, a type of flavonoid antioxidant. Anthocyanins is a group of plant compounds which are responsible for its distinct color and provide a ton of other benefits. These antioxidants have anti-inflammatory properties and have been shown to improve heart and brain health. Studies have shown that anthocyanins may also improve memory and cognition.


While garlic is often used as an herb or a spice, it falls in the vegetable category and offers great health benefits. Garlic has been used for thousands of years in both medicine and cooking. While garlic may not contain a ton of vitamins and minerals, it contains organosulfur compounds, which include allicin and diallyl sulfides. These compounds may give garlic the ability to reduce the risk of cancer, lower blood pressure, lower cholesterol, protect against cardiovascular disease and stroke, and lower oxidative stress.

Garlic also has antimicrobial properties, which makes it great for fighting colds and the flu. It has also been shown to increase the body’s supply of glutathione, which is a natural detoxifier.

There are so many veggies that have health benefits and are packed full of nutritious vitamins and minerals. These are only a few of the many and we know that some of the ones that made this list were surprising. There are so many great vegetables out there that can improve your health and help you get the right nutrients your body needs.

At TeaZen, we wanted to add vitamins and minerals to our green tea concentrate products so that you may enjoy a variety of benefits. Shop our products to find the green tea extract drops that you want to add to your diet. Be sure to also add some of these healthy veggies to your diet and enjoy the numerous benefits! Learn more about the ingredients in our green tea concentrates and contact us today with any questions you may have.

About TeaZen®

TeaZen is a company – your company — and we are a communiTEA™ of like-minded people who are passionate about “feeling good” and “doing good.” As a Public Benefit Corporation, our purpose is to promote social change that improves human, animal, and environmental conditions. That’s right – we care! Our mission is to create an inspiring e-commerce global social enterprise by providing valuable products and services while improving the world around us. High fives all around, people.