This rainy season, it is common for the price of vegetables in the market to increase. Because of this, most people would limit buying veggies. But since the rainy season usually brings lots of health problems, I think, this is even the best time, that we should not miss vegetables from our plates.

There are a lot of important nutrients like vitamins, minerals and fiber) that can be found from different vegetables, that is why, if we keep varying our choices of veggies, we can assure our bodies a variety of nutrients.

I know that most shoppers really find veggies not in their most appealing forms during the rainy season, but again, think twice before totally neglecting them.  Remember, it can only take a few cups of vegetables per day to help you lower the risk of getting diseases such as intestinal cancer.

To help you make choices in buying vegetables here are a few interesting things to know.  Plus some tips on how we can prepare them to deliciously make a difference for our health.

• Kale - This green leafy vegetable of the cabbage family with leaves that have curly edges is tolerant to heat. Kale can be used in various cooking recipes. Adding kale leaves to a salad will enhance the flavor of the uncooked vegetables.

Steaming kale with good quality oil (olive oil or sesame oil), is also a healthy and great way of enjoying this vegetable. Kale can even be used as topping for pizzas. Another type of kale called Chinese kale, can simply be stir-fried, steamed, and served with oyster sauce or in fried rice with gravy.

The Chinese kale is one of the most nutritious vegetables. It is an excellent source of beta carotene that the body can convert to Vitamin A, which, like other nutrients is an important link to reducing cancer risk. Aside from Vitamin A, we can also get vitamins like C, B1, B2, E, and minerals iron and calcium from Chinese kale.

• Chinese White Cabbage - This vegetable is a great source of folic acid which plays an important role in blood formation and for synthesis and repair of DNA. Being a source of folic acid, this vegetable is most important for pregnant women to help prevent neural tube defects in children. Aside from folic acid, this vegetable can contribute to one’s fiber intake. Chinese cabbage can have the same application in cooking as Chinese kale.

• Chinese Green Mustard - It contains Beta-carotene, vitamin C, fiber, calcium, and phosphorus. This is commonly served stir-fried or boiled with a mix of vegetables or just steamed and used as a condiment to spicy dipping sauce. To remove a natural toxic chemical from Chinese mustard called Thiocyanate (a dangerous substance that can cause severe diarrhea, and strain on muscles that can lead to dizziness and fainting) it is important to uncover the pot/pan when cooking, allowing the steam to be released, and the Thiocyanate will be released as well.

• Spinach – This is another highly nutritious vegetable that provides Beta-carotene and Vitamins C and K into our diets. Because of being one of the richest source of lutein, this vegetable is most especially important for promoting good eyesight.

This vegetable is very versatile; it can be eaten raw or cooked. If you are going to serve it as part of a salad, it could be paired with dried fruits, nuts, and good quality cheese. After sauteeing, one can serve this as a side dish to add to spaghetti and pizzas. In the Asian approach to cooking spinach, this vegetable is commonly added in soups.

There’s a lot more to know about vegetables. More insights on the next article.  For now, get back to your supermarkets and put some veggies into your shopping carts.