Sweet Potatoes are a good source of fiber, potassium, protein, as well as vitamin A, C, and B6. Sweet potatoes lower blood sugar levels, therefore, they a good food choice for diabetics. In addition, the sweet potato is loaded with calcium and iron.

A member of the cruciferous vegetable family, which includes vegetables, such as cabbage, broccoli, and collards. The round root and the greens of the turnips are edible. The American Cancer Society recommends including cruciferous vegetable in the diet because they reduce the risk of cancer.

Tomatoes come in various sizes, colors, and shapes. Although thought of as a vegetable, the tomato is actually a fruit. Tomatoes are low and calories, and are an excellent source of Vitamin c, biotin, and vitamin K. The tomato has been shown to lower the risk of cataracts and heart disease. Tomatoes also reduce the risk of lung, breast, colon, skin, and prostrate cancers.

Watermelon is one of the healthiest fruits one can eat. Full of essential vitamins, 92% water, and low in calories. Watermelon can be eaten alone, in a salad, smoothie, juiced, and even made into wine. Rich in potassium, watermelon can help control blood pressure. The Vitamin C and beta-carotene helps reduce risk of heart disease and cancer.

There are two types of squash, summer and winter. Both come in different shapes, sizes, colors and flavors. They skin, flesh, and seeds can all be eaten. Summer squash, zucchini, pattypan, crookedneck and straightneck are fragile and will not store long. Winter squash, such as, butternut, spagetti, pumpkin, and acorn have stronger shells and can be stored for up to six months. Winter squash protects against heart disease, cancer and Type 2 Diabetes. Summer squash has a high water content.

High in fiber, antioxidants, calcium, and potassium, Okra has many health benefits. Okra or gumbo originated in the present-day area called Ethiopia. Okra thrives and grown in hot weather; however, it must be harvested within two or three days to prevent hardening.

In the same family as Kale and Cabbage, Collards are rich in vitamins and minerals, and is a good source of fiber. Collards have been proven to protect against certain cancers, flu-like symptoms, reducing the amount of brain damage people suffering with Alzheimer's disease, increases bone mass, and promotes healthy vision. Minerals found in collards include zinc, selenium, calcium, copper, manganese.

Cantaloupes, also called muskmelons, are fat-free and low in sodium. The cantaloupe is a good source of Vitamin A and C. Before cutting, the cantaloupe rind should be washed under cold water. If needed, scrub the rind with a clean vegetable brush. Clean the rind before cutting the melon will prevent dirt and bacteria transfer from the knife to the melon.

There are four categories of lettuce: Iceberg, Romaine, Butterhead and Loose-leaf. The dark lettuce has a higher number of nutrients. All four types are a good source of Vitamin A, B1, B2, C, and K. Lettuce is low in calories, has a high-volume content, and is an excellent diet food.

Low in fat, green beans or string beans, are high in fiber,protein, fiber, and complex carbohydrates. Green beans are also a very good source of iron, magnesium, and potassium. Green beans have been proven to lower blood sugar level and cholesterol level.

The crowder pea is a good source of dietary fiber, and are rich in potassium and calcium. Crowder peas are rich in vitamin A and C. Fresh peas can be stored in the refrigerator for one week. To freeze, the peas must be blanched and cooled, before placed in a freezer container.

When purchasing broccoli, there are certain attributes that will indicate freshness. Broccoli should have a deep sage, dark green, or purplish green color. Yellowed leaves or leaves that are wilted indicate age and loss of nutrients. The stalks and the stems of the broccoli should be firm. Because it is a vegetable that is perishable, broccoli should be stored in the refrigerator in an open plastic bag. It should not be washed unless it is ready to be used.

Available in several colors, green, purple, red, orange, and yellow, bell peppers are low in calories, but are a good source of essential vitamin. The red bell pepper offers protection against heart disease and cancer. The green and purple variety has a slightly bitter flavor. Paprika and pimentos are made from the red bell pepper. Although available throughout the year, the bell peppers peak season is summer.

The American Cancer Society recommends cruciferous vegetables to reduce the risk of cancer. Cabbage is considered the "king" of the cruciferous vegetable family. There are three types of cabbages: green, red, and Savoy. Like all cruciferous vegetables, cabbage have many health benefits.