\ The potato contains vitamins and minerals that have been identified as vital to human nutrition, as well as an assortment of phytochemicals, such as carotenoids and polyphenols. A medium-sized 150 g (5.3 oz) potato with the skin provides 27 mg of vitamin C (45% of the Daily Value (DV)), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. The fiber content of a potato with skin (2 g) is equivalent to that of many whole grain breads, pastas, and cereals. Nutritionally, the potato is best known for its carbohydrate content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: it provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage.[48][49][50] The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increased resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling.[51] The nutrients of the potato seem to be fairly evenly distributed between the flesh and the skin. For a medium potato, with and without the skin, nutritiondata.com gives the following:[52][53] Nutrient Without skin (156 g) (% RDA) With skin (173 g) (% RDA) Vitamin C 33 28 Thiamin 11 7 Niacin 11 12 Vitamin B6 23 27 Folate 4 12 Pantothenic Acid 9 7 Iron 3 10 Magnesium 10 12 Potassium 17 26 Copper 17 10 Dietary Fiber 9 15 Almost all the protein content of a potato is contained in a thin layer just under its skin.[54] The cooking method used can significantly impact the nutrient availability of the potato. Potatoes are often broadly classified as high on the glycemic index (GI) and so are often excluded from the diets of individuals trying to follow a low GI diet. In fact, the GI of potatoes can vary considerably depending on type (such as red, russet, white, or Prince Edward), origin (where it was grown), preparation methods (i.e., cooking method, whether it is eaten hot or cold, whether it is mashed or cubed or consumed whole, etc.), and with what it is consumed (i.e., the addition of various high fat or high protein toppings).[55]

\ It is the base vegetable of world\'s most delicious dishes including soups and casseroles. Sauerkraut is the world fame fermented cabbage dish associated with Germany, Alsace, and the Netherlands. \"Cabbage rolls\" are quite popular at all corners of the globe. Cabbage soup is popular in central Europe and eastern Europe, and cabbage is an ingredient in some kinds of borscht.

\ Onions, one of the oldest vegetables, are found in a large number of recipes and preparations spanning almost the totality of the world\\\'s cultures. They are now available in fresh, frozen, canned, caramelized, pickled, powdered, chopped, and dehydrated forms. Onions can be used, usually chopped or sliced, in almost every type of food, including cooked foods and fresh salads and as a spicy garnish. They are rarely eaten on their own, but usually act as accompaniment to the main course. Depending on the variety, an onion can be sharp, spicy, tangy and pungent or mild and sweet. Onions pickled in vinegar are eaten as a snack. These are often served as a side serving in fish and chip shops throughout the United Kingdom and Australia, and are referred to simply as \\\"pickled onions\\\". Onions are widely used in India and Pakistan, and are fundamental in the local cuisine. They are commonly used as a base for curries or made into a paste and eaten as a main course or as a side dish. They often make the person cry when cutting the onion so wear protective eye gear. Tissue from onions is frequently used in science education to demonstrate microscope usage, because they have particularly large cells that are readily observed even at low magnifications.

\ All Types Fresh Frozon Vegetables

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