For everybody’s information, the month of June is not just the month for all fathers, but it is also a reminder for everyone  to keep their body in shape by taking healthy food through regular inclusion of vegetables in each meal. In fact, part of a balance diet,which is also included in a food pyramid, is to keep enough percentage of it in lowering blood pressure, fighting cardiovascular diseases, boosting metabolism, and avoiding other diseases that can be prevented if veggies are always present in the food that we take regularly. It balances everything although majority of the people don’t like its taste. On June 16, 2012 prior to Father’s day , everyone is being invited to promote good health through vegetables. Hence, among all the vegetables that can be found in our own backyard, being sold in the market, and anywhere, here are the 10 must-have vegetables that must be included in your list. By the way, on June 17, 2012 is also a celebration of The Eat Your Vegetables Day.

It is part of the leafy green vegetables which has a bland taste. It is commonly found in most of the burgers and sandwiches while taking snacks, and even a regular meal. It is also mixed in most of the salad mixes. It can be eaten cooked or raw. It has properties that could prevent diseases. It is rich with phyto-nutrients, beta-carotene, Zeaxanthin, vitamin K, Folates, minerals, and Vitamin C.

It is the powerful food of the legendary cartoon character, Popeye which contains Vitamins A and C aside from the 20 calories per serving. Just like lettuce, it can be eaten cooked or raw. It could be mixed in all kinds of salad. It is good for digestion because of the 20% dietary fiber that it has which is good in lowering blood sugar, and pressure. It has antioxidants, Vitamin A, Anti-inflammatory, Vitamin E and Vitamin K.

It is a good source of beta-carotene, Vitamin C, fiber, potassium, and magnesium. In fact,  there are specific type of squash that could also prevents birth defects like the winter squash, and could treat various type of diseases like asthma, arthritis, and other cardiovascular diseases.

Aside from the fact that this is inexpensive, not unless price triggers that would affect the market price of the primary products, nonetheless, it’s available anywhere you go, and its naturally delicious. The primary health benefits that it could give to individuals are its Vitamin B6 that avoids degenerative diseases; second, it has Vitamin C that fights cold, and flu. It also has Vitamin D to strengthen the immune system, Iron for sufficient energy, and magnesium which decreases stress and anxiety.

On this group you could find onion, garlic, scallions, leeks, and shallots. This group is known for its antibiotic properties that boosts immunity, reduce infection, and inflammation. They could be eaten raw, mixed with your favorite meal and of course known for flavoring.

Among all the vegetables which are included on this list, eggplant is the only veggie that has a property that protects brain from any damage. It is all because of an antioxidants called nasunin. It is also loaded with potassium and fiber which prevents dementia and any risk of stroke.

It is packed with folic acid and lycopene which is good for the heart. Bell Peppers are best in avoiding any risk of cancer in bladder, colon, lung, and pancreas. It is also found mixed in salad. They are also good source of potassium, Vitamins A, B, C, and K, manganese, and fiber.

It is commonly eaten raw, combined as well in salad, but could also be cooked along with other meals. It is known for its carotenoids and Vitamin A which are good defense against cancer forming symptoms, and good for the eyesight. It has high level of folate, Vitamin B, C, and K, potassium, and magnesium.

It is known as cruciferous veggie because of the high amount of antioxidants which is good in fighting rectal, lung, and stomach cancers. It is also rich in folate, beta-carotene, and Vitamin C. It contains phytonutrients and enzymes that avoid heart diseases.

This is one of the kids’ favorite among all the vegetables being served to them. It is always partnered with any burger and sandwiches along with lettuce, and meat. It is known for its strong source of lycopene which is good for the heart, fights all forms of cancer, and it neutralizes free radicals that the body has.