30 FOOD PLANTS AND THEIR HEALTH BENEFITS - NUTRITION - 2024

Food plants are crops of fruits, cereals, legumes, vegetables and others that humans use to meet their nutritional needs. The nutritional contribution of these plants or crops serves to strengthen the immune system and therefore to prevent and cure diseases.

It has been estimated that humans require between 40 and 50 food components for good health. Six classes of these nutrients are recognized: carbohydrates, fats, proteins, vitamins, minerals, and dietary fibers. Even some nutritionists consider the addition of water as a seventh class pertinent.

Carbohydrates and fats are the main sources of energy. Proteins also act as sources of energy, but their primary functions are related to the growth, maintenance and repair of tissues. They also play many physiological roles.

Fats are the body's main form of dietary energy storage, constituting 15-30% of body weight. In contrast, carbohydrates represent only 1.5-0.5% of the body's weight.

More than 20,000 species of plants have been used as food by humans. But today, very few plant species are responsible for most of human nutrition. Only about 150 food plants are regularly traded globally and only 12 species provide 75% of the food.

Wheat, rice, corn, barley, sorghum, millet, oats, rye, and sugar cane provide 80% of the calories consumed by humans. Just three family crops of these vegetables account for about 60% of the calories and 56% of the protein that humans get directly from plants.

List of 30 healthy food plants

Tubers and starchy vegetables

1- Potato

Potatoes are underground tubers that grow on the roots of a plant called Solanum Tuberosum. They are composed mainly of carbohydrates, and contain moderate amounts of protein and fiber, they contain practically no fat.

Benefits

Due to their high potassium content, they can help lower blood pressure and prevent cardiovascular disease.

2- Yam (

The edible part of the yam plant is the underground storage organ. The tubers can vary in size reaching up to 2 m long and 54 kilograms in weight, which can make it difficult to dig.

The taste ranges from sweet to sour to tasteless. The texture of this vegetable ranges from moist and tender to thick and dry. Yams are a source of complex carbohydrates and soluble dietary fiber.

Benefits

It is a good source of energy; 100 g provide 118 calories. It lowers constipation levels, lowers bad cholesterol, reduces cancer risk, and regulates blood sugar levels. It contains antioxidants, a complex of B vitamins and minerals such as: copper, calcium, potassium, iron, manganese and phosphorus.

3- Yucca (

Yucca is a large semi-woody shrub or small tree, 1.3 to 3 m high. It is an important supplier of low-cost carbohydrates for the populations of the humid tropics, it is the most important tropical root crop and the fourth source of calories in the world (after rice, sugar cane and corn).

Benefits

It is one of the tubers with the highest calorie value: 100 g of roots provide 160 calories. Because it is rich in gluten-free starch, cassava is used in special food preparations for patients with celiac disease.

The young leaves of the plant are a good source of dietary protein and vitamin K, which is essential for strengthening bones.

It also has an established role in treating Alzheimer's patients by limiting neuronal damage in the brain. Being rich in potassium (271 mg per 100 grams), it helps regulate heart rate and blood pressure.

4- Pumpkin or Auyama (

It is a fast-growing vine that creeps along the surface in a similar way to other vegetables. It is one of the most popular field crops in the world.

The fruit has a hollow center, with abundant small white seeds that are an excellent source of protein, minerals, vitamins, and omega-3 fatty acids.

Benefits

It is one of the lowest calorie vegetables: 100 g of fruit provide only 26 calories, it does not contain saturated fat or cholesterol. However, it is rich in dietary fiber, antioxidants, minerals, vitamins.

It is usually recommended by nutritionists for cholesterol control and weight reduction programs. It has high levels of vitamin A that are required by the body to maintain the good condition of the skin and mucosa. They can help the human body protect itself against lung cancer.

Pumpkin seeds are rich in dietary fiber and monounsaturated fatty acids, which are beneficial for heart health. Plus, the seeds are concentrated sources of healthy proteins, minerals, and vitamins.

5- Bananas (

They are tree-like plants that grow 2 to 6 m tall. The non-smooth trunk consists of heavily overlapping leaf sheaths. The leaves are huge up to 42.5 m long and 1 m wide. The fruit was well known to ancient Hindu, Greek, Roman and Chinese cultures.

Bananas and bananas are grown today in all humid tropical regions, they are the fourth largest fruit crop in the world in value and the largest in volume of world production.

Benefits

They are very reliable sources of starch and energy: 100 g of bananas have around 122 calories. Contains 2.3 g of dietary fiber per 100 g, which helps reduce constipation problems.

Banana is also rich in vitamin C: 100 g provides 18.4 mg of Vitamin C, which helps the body develop resistance against infectious agents.

Beans, peas, and lentils

6- Chickpea (

It is an annual upright herb, 20-100 cm tall. The flowers are white, pink, purplish or blue, 8-12 mm long. They produce pods 14-35 mm long, containing 1 to 4 seeds.

Although the most common type of chickpea is round and beige in color, other varieties include colors such as black, green, and red. Chickpeas are prized for their high protein and fiber content.

A one-cup serving of raw chickpeas provides 50% of the daily needs for potassium, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B -6 and 57% magnesium. Additionally, chickpeas contain vitamin K, phosphorus, zinc, copper, manganese, and selenium.

Benefits

Chickpeas contribute to the control of diabetes, cardiovascular diseases, the building and maintenance of bone structure, help in the transmission of nerve impulses, the absorption of fat and reduce chronic inflammation.

7- Lentils (

It is an annual, upright herb that branches 25-75 cm high. It has small flowers that are usually light purple in color. The plants bear flat, oblong pods that are short 1 to 2 cm long, with one or two small seeds called lentils.

Benefits

They increase steady, slow-burning energy due to their fiber and complex carbohydrates. 26% of its caloric intake is attributed to protein. They are a good source of iron, which enhances the transport of oxygen throughout the body.

8- Peas (

It is a fast growing annual climbing plant, measuring up to about 2 m in length. Pea pods are generally 5 to 15 cm long and contain 2 to 10 seeds.

Benefits

The common pea is a source of proteins, vitamins C and soluble and insoluble fibers. It helps to create resistance in the body against infectious agents and to eliminate harmful free radicals. Fresh pea pods are excellent sources of folic acid.

9- Bean (

The black-eyed pea is an annual tropical herb that grows to over 75 cm in height, but sometimes leans considerably. The pods can be up to 30 cm long and the seeds 2-7 mm long in globular form.

Benefits

Due to their high content of vitamin A, they are essential for eye health, vitamin B9 that contributes to reducing the risk of pancreatic cancer. Due to its richness in soluble fibers, it helps keep blood sugar balanced and prevent type 2 diabetes.

Whole Grains / Cereals / Pseudo-cereals

10- Rice (

Asian rice is an annual herb that grows best in a hot, humid climate. Plants are typically 60-180 cm tall.

The health benefits of rice include its ability to provide quick and instant energy, improve digestive processes, stabilize blood sugar levels and slow down the aging process, it also provides an essential source of vitamin B1 to the human body.

11- Quinoa (

It is a pseudocereal. The plant is an annual crop, reaching a height of 0.5-2 m, with alternate and wide leaves, it has a thick, woody stem that may or may not be branched. The seed is small, 1-2.6 mm in diameter.

Quinoa is gluten-free, high in protein, and one of the few plant foods that contains all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and antioxidants.

12- Oats (

The oat plant is an annual herb, varying in height from 60 to 150 cm, depending on the variety and the environment. Its cultivation is able to withstand poor soil conditions in which other cereals are unable to thrive.

It gets some of its distinctive flavor from the roasting process it undergoes after being harvested and cleaned. Although oatmeal is shelled, this process does not strip it of its bran and germ allowing it to retain a concentrated source of fiber and nutrients.

13- Buckwheat or Black Wheat (

The plant reaches approximately 45-60 cm in height, its characteristic pink or white flowers attract bees. Each buckwheat seed has three pyramidal-shaped sides, brown to gray in color with a thick outer shell.

Inside, its core is creamy white and has a nutty flavor. It requires little time to harvest and can thrive under dry conditions. Buckwheat is a healthy carbohydrate and a good source of fiber and magnesium.

14- Barley (

It is a tall grass 30–120 cm long, with an upright stem and produces spikelets at the tip. The stem is made up of nodes and internodes. The stem supports the spike, where the grain is produced.

Barley is a very good source of manganese, dietary fiber, and selenium. It also contains copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.

Benefits

Because it is rich in fiber, it is recommended to protect the digestive system, prevent the appearance of gallstones and regulate cholesterol. Due to its high content of vitamin B, it prevents atherosclerosis.

15- Rye (

It is an annual herb, although perennial varieties have been developed. The plant is generally 1-1.5 m tall and slightly bushy at the base. Rye grains resemble those of wheat, but are longer and less plump, varying in color from yellowish-brown to greenish-gray.

Rye is a very good source of manganese, dietary fiber, phosphorus, copper, pantothenic acid, magnesium, and lignan phytonutrients.

It is beneficial in weight loss programs, facilitates digestive flow, prevents the appearance of gallstones, reduces the risk of diabetes, lowers blood pressure, prevents some types of cancer and is even recommended in asthma treatments.

16- Corn (

It is an annual herbaceous plant, which varies in height from 0.5 to 3 m. Corn plants have separate male and female flowers on the same plant. The male flower is called a tassel and is located at the end of the stem.

The female flower is called the cob and is made up of the leaf and the corn. The corn kernel contains most of the nutrients of corn and is the most consumed part.

Benefits

Being a good source of antioxidant carotenoids, such as lutein and zeaxanthin, it supports eye health. Some other benefits of its consumption are: diabetes control, the reduction of hypertension, the prevention of cardiovascular diseases.

Non-starchy vegetables

17- Spinach (

Benefits

• Its content in beta-carotene, lutein and xanthene makes it beneficial for the eyes.
• It has a high concentration of antioxidants so it reduces the effects of free radicals.
• Its potassium content stimulates blood flow in the brain.
• Lutein prevents atherosclerosis.
• Contains factor C0-Q10 that prevents heart disease.

18- Broccoli (

Benefits

• It contains glucoraphanin, diindolylmethane and beta-carotene, useful in treating cancer.
• It has a high content of vitamin C, sulfur and amino acids that help eliminate free radicals from the body.
• Vitamin E, Omega 3 and folic acid help keep skin healthy and glowing.
• The zeaxanthin, beta-carotene, and phosphorous in broccoli prevent cataracts.
• It has a high level of Omega 3, which helps prevent diseases such as Lou Gehrig's disease.

19- Carrot (

Benefits

• Vitamin A prevents night blindness.
• Strengthens the immune system with its high content of vitamin C.
• The potassium present in carrots helps regulate blood sugar levels.
• Vitamin A and beta-carotene prevent macular degeneration.
• Beta carotene reduces the risk of stroke.

20- Cauliflower (

Benefits

• The consumption of cauliflower reduces the progress of neurodegenerative diseases due to its vitamin A content.
• It has sulforaphane that protects the skin from UV rays.
• It prevents respiratory papillomatosis thanks to the presence of indole-3-carbinol.
• Vitamin K, glucoraphanin, and alpha-linolenic acids help prevent cancer and heart disease.
• Prevents bone loss thanks to vitamin C and vitamin K present in its content.

21- Eggplant (

Benefits

• Reduces the risk of anemia due to its iron and copper content.
• It comes from osteoporosis. It has phenolic compounds, iron and calcium.
• Boost cognitive activity and mental health. Contains phytonutrients and potassium.
• The fibers of eggplant regulate glucose and insulin in the body.
• It also has a high content of folic acid that prevents risks and malformations of the fetus during pregnancy.

22- Lettuce (

Benefits

• It contains lipoxygenase and carrageenan that help control inflammation.
• Control anxiety.
• It has antimicrobial properties (terpenes, cardenolides and glucanase enzymes).
• Induces sleep
• Protects neuronal cells.

23- Tomato (

Benefits

• It prevents infections in the urinary tract.
• It is a good source of antioxidants, vitamins, and minerals.
• Prevents gallstones.
• Reduces the carcinogenic effects of cigarettes.
• Prevents macular degeneration.

Fruits

24- Apple (

Benefits

• Lowers the risk of anemia
• Reduces the risks of diseases such as Alzheimer's and Parkinson's
• Prevent cancer
• Control blood sugar levels
• Improves vision

25- Pineapple

Benefits

• Reduces inflammation of the joints and muscles due to its high content of bromelain.
• Avoid diseases that cause phlegm and mucus accumulation due to its vitamin C content.
• It has astringent properties. Strengthens teeth and prevents gums from loosening.
• Due to the high potassium content it is a natural vasodilator.
• Improves eye health due to its high beta-carotene composition.

26- Papaya

Benefits

• Eliminate intestinal infections and complications associated with them.
• The fresh roots serve to relieve toothaches and gums.
• It is used in the treatment of acne.
• The presence of folate, vitamin C and vitamin E favors the functioning of the digestive system.
• It contains the enzyme chemopapain, used in the treatment of rheumatoid arthritis and osteoarthritis.

27- Lemon

Benefits

• Helps reduce fever. Stimulates perspiration in the body.
• It has coagulant and antiseptic properties so it reduces internal bleeding.
• It helps to deal with respiratory disorders due to its high content of vitamin C.
• It is a natural diuretic.
• It is used in hair treatments.

High-fat foods

28- Avocado (

The avocado tree is an evergreen tree, 8-14 m tall. The fruits take 9-15 months to mature.

It is considered a super food. Avocados are rich in various nutrients, vitamins, and minerals. They contain: monounsaturated fatty acids and little sugar. They are a good source of energy.

They have calcium, iron, magnesium, potassium, copper, manganese, phosphorous and zinc, as well as minerals such as vitamin C, B-6, B-12, A, D, K, E, thiamine, riboflavin and niacin.

Benefits

They influence weight control, protection against cardiovascular diseases and diabetes, the treatment of osteoarthritis and the improvement of the absorption of nutrients for the human body.

29- Almonds (

It is a small tree, normally 3-7 m tall. It produces pink or white flowers in early spring. The fruit is enclosed in a shell that opens when it ripens.

Almonds are rich in vitamin E, manganese, riboflavin or vitamin B2, biotin, copper, phosphorus, and magnesium.

It is used to treat stomach problems, respiratory problems, anemia, diabetes and cardiovascular diseases.

Pistachios (

The pistachio is a small, deciduous tree, 3-8 m tall. It has a high content of vitamin E, antioxidant substances and polyphenols, carotenes and vitamin B complexes such as: riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6 and folates.

Additionally, pistachios are the storehouse for minerals such as copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Benefits

It is beneficial in weight loss regimes, protection against diabetes, hypertension and improves the functioning of the digestive system.

References

1. Small, E. (2009). Top 100 Food Plants. The World's Most Important Culinary Crops. Ottawa, NRC Research Press.
2. Kaiser Foundation Health Plan. HEALTHY LIVING Eat healthy. Recovered from: healthy.kaiserpermanente.org.
3. The world healthiest foods. Recovered from: whfoods.com.
4. Potatoes 101: Nutrition Facts and Health Effects by A. Arnarson. Recovered from: authoritynutrition.com.
5. Plantains nutrition facts. Recovered from: nutritioandyou.com.