Healthy Vegetables Of The Bible
Healthy vegetables, just like the fruits, contain compounds called phytochemicals that give them their distinctive colors and also their own distinct aroma and taste. A healthy food plate should include a large portion, if not the largest portion… of the vegetable food group.
God certainly knew what he was doing when He made this nutrient-packed, super-food group. If you hadn’t noticed… even most of the animals He created, have a diet predominantly made up of the vegetable group, which includes the grasses, herbs and sea-vegetables.
“And to every beast of the earth and to every bird of the sky
and to every thing that moves on the earth which has life,
I have given every green plant for food”; and it was so.
As with the Bible’s fruits, let’s discover a bit more about the healthy vegetables that are specifically on the list of Biblical foods… Stirred-in-with-a-dose of interesting, nutritious facts, and a bible reference or two about each of them.
The Bible’s List Of Healthy Vegetables –
Beans, Peas, Legumes –
2 Samuel 17:28 (Amplified Version)
– Brought beds, basins, earthen vessels, wheat, barley, meal, parched grain, beans, lentils, parched [pulse—seeds of peas and beans]
Nutrition Fact –
Beans are one of the best sources of plant protein. All peas, beans and chickpeas are collectively known as legumes.
They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium. Most common beans have 215 calories per cooked cup.
Peas and green beans are both good sources of fiber. Peas have about 8 percent, and beans about 12 percent of your recommended daily intake.
Fiber provides roughage and helps your body digest food. Also very beneficial if you’re watching your weight.
Genesis 27:37 (Amplified Version)
– And Isaac answered Esau, Behold, I have made [Jacob] your lord and master; I have given all his brethren to him for servants, and with corn and [new] wine have I sustained him. What then can I do for you, my son?
Nutrition Fact –
This ancient healthy vegetable is packed with nutrients, providing fiber, which aids in digestion, plus folate, thiamin, phosphorus, vitamin C, and magnesium (about 10% of the daily value for each).
Before you bite into that cob, take a closer look:
The average ear has 800 kernels, arranged in 16 rows, with one strand of silk for each kernel.
Cucumbers, Leeks, Onions –
Numbers 11:5 – We remember the fish which we used to eat free in Egypt, the cucumbers and the melons and the leeks and the onions and the garlic…
Nutrition Fact – Cucumbers
Cucumbers contain necessary minerals such as calcium, magnesium, iron, zinc, potassium, phosphorous, copper, manganese, fluoride, selenium and silica.
Nutrition Fact – Leeks, Onions, Garlic (Allium family)
This family of healthy vegetables, contains important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage. They also have impressive concentrations of antioxidant polyphenols.
Fun Bible Fact:
Leeks were also prized by the ancient Greeks and Romans and were especially revered for their beneficial effect upon the throat. The Greek philosopher Aristotle credited the clear voice of the partridge to a diet of leeks, while the Roman emperor Nero supposedly ate leeks everyday to make his voice stronger.
Numbers 11:5 (same Bible reference as left) –
There is a lot more to garlic, than it’s strong smell. Because of it’s exceptional benefits, garlic can be considered a Bible Superfood and a medicine.
Garlic is regarded as one of the most effective remedies to lower blood pressure, aid the digestive system, regulate heart rhythm, expel parasites, a remedy for whooping cough, and has been successfully used for a variety of skin disorders… and the list can go on.
Did you know? Letting garlic set for 10 to 15 minutes after chopping or crushing, before tossing it into a hot pan to cook, will enhance the cancer-fighting compounds. By allowing the anti-cancer compounds to develop and form, they will become more stable.
Fun Bible Facts:
The ancient Israelites were very fond of garlic, the ancient Hebrew writers referred to themselves as “the garlic eaters.” The Greeks used garlic to bring strength to their athletes at their Olympic Games and contests.
Cumin, Dill, Mint –
– Woe to you, scribes and Pharisees, hypocrites! For you tithe mint and dill and cumin, and have neglected the weightier provisions of the law: justice and mercy and faithfulness; but these are the things you should have done without neglecting the others.
Nutrition Facts –
Dill: A good source of dietary fiber and the minerals manganese, iron and magnesium. Dill is a unique plant, both its leaves and seeds are used as a seasoning.
Cumin: Rich in fatty acids, particularly the unsaturated and essential fatty acids (linolenic and linolenic acids). Black cumin was know to be used in ancient Egypt as an herbal medicine, used to treat headaches and respiratory tract, toothache, and intestinal worms.
Mint: A glorious plant with intense aroma and flavor. Rich in phyto–nutrients, vital vitamins and anti-oxidants.
Fun Bible Facts:
Dill was popular in the ancient Greek and Roman cultures, where it was considered a sign of wealth and was revered for its many healing properties. Ancient soldiers would apply burnt dill seeds to their wounds to promote healing.
Olives and Olive Oil –
Nehemiah 5:11 – Return this very day to them their fields, vineyards, olive groves, and houses, and also a hundredth of all the money, grain, new wine, and oil that you have exacted from them.
Nutrition Facts –
Olives: High in flavor and monounsaturated fatty acids (the good fats). We know that low cholesterol is good. But none is better. And that is exactly what the humble olive has… NO cholesterol, no trans-fat. So pass-by the chips, and break out the olives for a snack!
Amazingly, olive trees over a thousand years old still exist today in many parts of the world.
Olive Oil – A Bible Superfood –
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat.
Olive oil is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which does not oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.
Fun Bible Facts:
Olive oil was highly valued in ancient Mediterranean cultures for use in food, but also as lamp fuel and other medicinal uses. There were legends about the origin of the olive tree, and it came to represent such things as abundance, glory, and peace. We get our English word “oil” from the Romans (“oleum”), who derived it from their word for olive (“oliva”).
Squash, Pumpkin (Gourds) –
Biblical Healthy Vegetables
2 Kings 4:39 – Then one went into the field to gather herbs and gathered from a wild vine his lap full of wild gourds, and returned and cut them up into the pot of pottage, for they were unknown to them.
Nutrition Facts –
The varieties of Squash or gourds vary and so does the nutrition and benefits. The nutrient most shared by the squash varieties is beta carotene, our bodies use this to make vitamin A, which is important for vision, bone growth and reproduction. The amount of beta carotene varies with the color intensity of a squash’s flesh. The orange varieties, such as pumpkin, are especially rich in the pigments lutein and zeaxanthin.
In addition to the flesh of these healthy vegetables, most other parts of the plant are edible; shoots, leaves and tendrils can be eaten as greens, squash seeds can be eaten directly, or ground into paste, meal, flour, or nut-butter.
More Interesting Facts About The Healthy Vegetable Food Group
When we think of the vegetable food group, most of us first get a mental picture of; broccoli, spinach, carrots, etc., but included on the list of healthy vegetables, we can add certain seed-sprouts, grasses, herbs, and sea-vegetables also.
Many varieties fall into their own taste and aroma group… sweet, savory, pungent or (bitter-herbs), all included in the color rainbow, and array of flavors, that make-up the amazing vegetable food group.
The vegetable food group, should be heaped on our food plate (and also juiced), this group includes several of the healthiest vegetables known as superfoods. Here are a few examples of
- Spinach – Top of the list… Amazing nutrition in this superfood
- Olive Oil – A definite Super-Oil
- Sprouts – (alfalfa, bean, wheat-grass, broccoli, and others)
- Garlic & Onions? – (yes, their great benefits rank them as a superfood)
- Pumpkin – The largest of the super-vegetables, packed with nutrition including the seeds
- Sea-Vegetables – Such as: Kelp, Seaweed, Spurulina, Chlorella
- Tomatoes – (fruit or veggie… getting them on your plate is the goal)
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