While these veggies are very healthy, relying on them heavily may prevent you from trying less familiar choices.
In fact, research shows that increasing the variety of vegetables in your diet may help reduce your risk of heart disease — and even improve your overall quality of life (1Trusted Source, 2Trusted Source, 3Trusted Source).
Incredibly, thousands of different vegetables grow all over the world, some of which may be available where you live.
Here are 18 unique vegetables that can make a healthy and exciting addition to your diet.
Daikon is a winter radish often used in Asian dishes. With a crunchy texture and mild, peppery flavor, it resembles a large, white carrot with a leafy top.
2. Taro Root
Taro is a root vegetable that's a popular carb source in Africa and Asia. When cooked, it has a subtly sweet taste and soft texture, making it an excellent stand-in for potatoes, sweet potatoes, and starchy vegetables.
It's also an excellent source of fiber, vitamin E, B vitamins, potassium, phosphorus, magnesium, and manganese (7).
Taro is especially beneficial for digestive health due to its impressive fiber content.
Studies show that its fiber acts as a prebiotic, stimulating the growth of friendly gut bacteria that boost immune health and protect against bowel diseases, among other benefits (8Trusted Source, 9Trusted Source).
3. Delicata Squash
Delicata squash is a type of summer squash — though harvested during winter — with an oblong shape and creamy color marked by vertical stripes.
Unlike other squashes, such as butternut or pumpkin, delicatas have thin, tender skin and can be eaten without peeling the outer rind. Delicata has a sweet, pumpkin-like flavor that pairs well with many foods.
The Jerusalem artichoke (Helianthus tuberosus)is a type of sunflower grown for its edible tubers, which are commonly known as sunchokes.
This starchy vegetable looks like ginger root. When cooked, it's tender and tastes slightly nutty.
A good source of many nutrients, Jerusalem artichokes are especially high in iron, which is essential for red blood cell production, and inulin, a type of fiber that may promote digestive health and blood sugar control (11, 12Trusted Source).
5. Chayote Squash
Chayote belongs to the same family as pumpkins and zucchini.
This bright green, wrinkled squash has tender, edible skin and white, mild flesh that's typically cooked but can also be eaten raw.
Although low in calories, it's packed with vitamins and minerals. One cup (132 grams) of raw chayote contains just 25 calories, yet delivers over 30% of the daily value (DV) for folate, a B vitamin involved in DNA synthesis and cellular function (13).
6. Dandelion Greens
All parts of the dandelion plant (Taraxacum officinale)are edible, including the leaves, which are known as dandelion greens.
Many test-tube and animal studies suggest that dandelion greens may lower blood sugar and cholesterol and help prevent cellular damage (15Trusted Source).
What's more, they can be enjoyed raw or cooked and make a great substitute for other greens like spinach or lettuce.
Fiddleheads are the flavorful leaves of young ferns that have not yet unfolded. Popular among foragers, they're harvested from immature ferns and have a tightly wound, curled shape.
Their carotenoid plant pigments include lutein and beta carotene, which have antioxidant and anti-inflammatory effects and may protect against various conditions like certain cancers and eye diseases (17, 18Trusted Source).
Fiddleheads are easily incorporated into stir-fries, soups, and pastas.
Jicama is the edible root of the Pachyrhizus erosus vine. Turnip-like in shape, it has white, mildly sweet flesh.
This tuberous vegetable is loaded with vitamin C, a water-soluble vitamin that's important for immune health and acts as an antioxidant (19).
Cassava, also known as yuca, is a root vegetable that looks like a sweet potato but has a milder, nuttier taste.
Often mashed, fried, or roasted, it must be cooked to reduce its levels of cyanogenic glycosides, which may impair thyroid function (21).
Cassava is a good source of vitamin C, several B vitamins, magnesium, potassium, manganese, and copper. It's also drought-resistant, making it a staple food for people in developing countries (22, 23Trusted Source).
Celeriac is a peculiar root vegetable that's closely related to celery and parsley.
It has a celery-like taste that makes an excellent low-carb substitute for potatoes in soups and stews, though it can also be enjoyed raw.
Rutabagas, also called swedes, snaggers, or neeps, are a cruciferous vegetable in the same family as kale, cauliflower, and cabbage.
They're believed to be a cross between a turnip and a cabbage and closely resemble turnips in appearance. However, they have rougher skin and a milder flavor.
Romanesco is an eye-catching vegetable with an intricate, spiral-like shape and bright green color. What's more, it offers several powerful plant compounds.
Research shows that brassica vegetables — which include romanesco, broccoli, and cabbage — are rich in polyphenol antioxidants and other plant compounds that have potential anticancer and immune-boosting effects (26Trusted Source).
For example, a diet rich in brassicas may safeguard against colon, lung, and breast cancer. However, food should never be considered a treatment for this disease (27Trusted Source, 28Trusted Source, 29Trusted Source).
13. Bitter Melon
Bitter melon (Momordica charantia) is a gourd grown worldwide and prized for its powerful medicinal properties.
Many varieties exist, though all have a bitter taste. They're often used in dishes like soups, curries, and stir-fries.
The vegetable has long been used in traditional medicine to treat a variety of conditions, such as diabetes, pneumonia, kidney disease, and psoriasis (30Trusted Source).
Purslane is an edible weed that grows naturally in fields and lawns. Technically a succulent, it has glossy leaves and a lemony flavor.
Purslane is very low in calories, delivering just 9 per 1-cup (43-gram) serving. At the same time, it boasts an impressive amount of potassium, magnesium, and alpha-linolenic acid (ALA), a plant-based omega-3 fat (31Trusted Source).
It's also rich in potent antioxidants, including vitamin C, beta carotene, glutathione, and alpha tocopherol, which help prevent cellular damage and protect against chronic diseases (31Trusted Source, 32Trusted Source).
Mashua is a flowering plant native to South America that produces an edible tuber with a pungent, peppery flavor.
The tubers come in various colors — including yellow, red, and purple — and have been shown to provide antibacterial, anti-inflammatory, and antioxidant effects in animal and test-tube studies (33Trusted Source).
However, according to research in rodents, mashua may harm testicular function. As such, it should be eaten in moderation (34Trusted Source).
Mashua is often cooked but can also be served raw.
Popular in Mexican cuisine, tomatillos are members of the nightshade family, which includes tomatoes and eggplants.
Tomatillos resemble tomatoes and are covered in a papery husk that's removed before eating.
When ripe, they take on a green, purple, or red hue, depending on the variety. Tomatillos can be picked at different points of ripening, offering a tart taste when young and sweeter flavor when mature.
Ramps are a type of wild onion that's native to North America and closely related to garlic and shallots. Their strong, garlicky aroma and rich flavor make them popular among chefs and foragers alike (36Trusted Source).
Salsify is a root vegetable that resembles a long carrot. It comes in white and black varieties, each with a distinct flavor and appearance.
Black salsify has dark skin and is often called "vegetable oyster" due to its mild oyster-like flavor. On the other hand, the white variety has tan skin and is said to taste like artichoke hearts.
Both types make excellent substitutes for other root vegetables like potatoes and carrots and are high in many nutrients, including vitamin C, several B vitamins, and potassium (42).
The Bottom Line
Daikon, bitter melon, romanesco, and purslane are just a few of the thousands of uncommon but highly nutritious vegetables grown around the world.
Adding some of these veggies to your diet will not only expand your palate and add flavor to your dishes but also potentially boost your overall health.
Don't be afraid to try these unique vegetables if you spot them at farmers markets or your local grocery store.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
By Arkilaus Kladit
My name is Arkilaus Kladit. I'm from the Knasaimos-Tehit tribe in South Sorong Regency, West Papua Province, Indonesia. For decades my tribe has been fighting to protect our forests from outsiders who want to log it or clear it for palm oil. For my people, the forest is our mother and our best friend. Everything we need to survive comes from the forest: food, medicines, building materials, and there are many sacred sites in the forest.
Map of the Knasaimos traditional lands.
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By Farah Aqel
Overthinkers are people who are buried in their own obsessive thoughts. Imagine being in a large maze where each turn leads into an even deeper and knottier tangle of catastrophic, distressing events — that is what it feels like to them when they think about the issues that confront them.
Ruminating<p>According to the late Susan Nolen-Hoeksema, a professor of psychology at Yale University, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796420/" target="_blank">ruminating</a> involves replaying a problem over and over in your mind. We ruminate by obsessing over our thoughts and thinking repetitively about various aspects of a past situation.</p><p>It usually involves regret, self-loathing and self-blaming. Rumination is associated with the development of depression, anxiety and eating disorders. </p><p>People prone to such patterns of thought may, for example, overanalyze every single detail of a relationship that breaks up. They often blame themselves for what has happened and are overcome with regret, with typical thoughts being: </p><p>- I should have been more patient and more supportive. </p><p>- I have lost the most perfect partner ever. </p><p>- No one will love me again.</p>
Worrying<p>Worrying is wanting to predict the future. It involves negative thoughts about things that might and might not happen.</p><p>- They'll not like me in the interview; they'll not give me the job. </p><p>- I haven't heard back from other employers. How long will I be unemployed?</p><p>These thoughts are energy-draining and distressing. They could happen to anyone under stress. But when you reach the point where your thoughts and worrying are preventing you from doing what you want to do — from living your life to the fullest — then you should take action.</p>
Catch Yourself Overthinking<p>Reuben Berger, a psychotherapist at the university hospital in the western German city of Bonn, recommends several practical steps that you could employ in your daily routine when you catch yourself worrying or ruminating.</p><p>One effective remedy, says Berger, is the <a href="https://www.uofmhealth.org/health-library/uf9938" target="_blank">thought-stopping technique.</a></p><p>"When the negative thoughts come or ruminations start, you say to yourself: 'Stop!,'" he says, adding that it is more effective when you actually say the word out loud.</p><p>He even recommends having a rubber band around your wrist to ping against yourself while saying the word. Adding a visual component by imagining a stop sign also makes the technique more powerful, he says.</p><p>The main idea here is conditioning yourself to stop the loop of worrying (making future predictions) or rumination (obsessing over past events).</p><p>Berger says the technique could take up to two weeks to take effect and that it needs to be practiced every day. "Consistency is very important," he says. </p>
Thoughts Are Just Thoughts<p>Another way of dealing with negative thoughts often used in modern therapy is realizing that thoughts aren't facts, says Berger.</p><p>He says it is important when we think something to ask: Is that real? Did that really happen? What is the worst thing that could happen?</p><p>Flight anxiety is one example where untrue thoughts are accepted as facts. Although air travel is the safest way to get around, people suffering from fear of flying accept their thoughts and fears as reality, then act upon them by refusing to fly.</p>
Mindfulness<p>Berger also recommends the use of mindfulness techniques, in which attention is paid to experiences in the moment without judging them, as a way of reducing worrying.</p><p>"Mindfulness helps you to distance yourself from your thoughts and to be more present in the moment," he says.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432145/#R2" target="_blank">Several studies</a> have shown that mindfulness has a positive impact on reducing stress-related behaviors such as rumination and worrying, as focusing on the moment makes anxiety about other problems impossible.</p><p>Mindfulness can be practiced during routine activities by paying attention to your body and your surroundings. For instance, when you leave for work in the morning, you can focus on sensing the breeze, listen attentively to birds, feel the gravel under your feet and monitor your breath. </p>
Trick Your Brain Into Happiness<p>People plagued by obsessive thoughts do not always choose healthy ways like mindfulness to distract from them, however.</p><p> Dr. Edward Selby, a psychologist at Florida state university, has shown in a study that people try to avoid rumination by engaging in a range of uncontrolled behaviors, such as binge eating and substance abuse.</p><p>But he says that a much better way to overcome such distress is by distraction and shifting attention away from problems that are obsessing us.</p><p>There are many activities that can be used to distract from rumination, he says, and people should choose the one that works best for them. Here are some examples:</p><p>- Listen to music</p><p>- Read a book</p><p>- Take a hot shower</p><p>- Dance or exercise </p><p>- Talk to a friend (not about the problem)</p><p>- Watch a movie</p><p>- Mindfulness meditation</p>
Changing the Perception of Events<p>The way people perceive a situation largely influences their emotions and behavior. It is not the situation itself that determines how they feel, but rather the way they interpret it.</p><p>Reframing negative thoughts can lead to positive emotions and, subsequently, healthier behaviors — including a reduction in damaging overthinking and worrying.</p><p>Cognitive behavioral therapy (CBT) is currently a gold standard in psychotherapy. CBT aims to change the way people think and act. It largely involves challenging unhelpful beliefs or attitudes such as overgeneralization — thinking "I always fail at public speaking" when you have had one bad experience in front of an audience, for example — or "catastrophization," i.e., imagining the worst possible outcome to a situation. </p><p>A psychotherapist can teach people how to implement such thought-changing techniques into their lives. Techniques vary depending on their issues and goals.</p>
Solutions Are at Hand<p>Try to find ways of avoiding worrying, rumination and overthinking that make you feel most comfortable.</p><p>Incorporating any routine in your life when you're stressed isn't an easy task, but you can do it! If you feel overwhelmed, you can always seek professional help. </p><p><em>If you are suffering from serious emotional strain or suicidal thoughts, do not hesitate to seek professional help. You can find information on where to find such help, no matter where you live in the world, <a href="https://www.befrienders.org/" target="_blank">at this website.</a></em></p>
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By Michael Baker, Amanda Kvalsvig and Nick Wilson
On Sunday, New Zealand marked 100 days without community transmission of COVID-19.
Deaths From COVID-19 Per Million Population<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzU0ODIyOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY0MjkzMDc1OX0.7Yp1h1hokihlMJUurDukGmq-Y8NJB0V-07O1ukEjGt0/img.png?width=980" id="0fe6a" class="rm-shortcode" data-rm-shortcode-id="6bce85a610aee18e2f4f1c1caca7b8a0" data-rm-shortcode-name="rebelmouse-image" />
<div id="77fff" class="rm-shortcode" data-rm-shortcode-id="ce7b34f8986d3d36bee5d4d83ac0822c"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1292270210238447616" data-partner="rebelmouse"><div style="margin:1em 0">COVID-19 Update There are no new cases of COVID-19 to report in New Zealand today. It has been 100 days since t… https://t.co/Cz55ixGZUz</div> — Unite against COVID-19 (@Unite against COVID-19)<a href="https://twitter.com/covid19nz/statuses/1292270210238447616">1596936201.0</a></blockquote></div>
Getting Through the Pandemic<p>We have gained a much better understanding of COVID-19 over the past eight months. Without effective control measures, it is likely to continue to spread globally for many months to years, ultimately infecting billions and killing millions. The proportion of infected people who die appears to be <a href="https://www.medrxiv.org/content/10.1101/2020.05.03.20089854v4" target="_blank">slightly below 1%</a>.</p><p>This infection also causes serious <a href="https://www.bmj.com/content/370/bmj.m2815" target="_blank">long-term consequences</a> for some survivors. The largest uncertainties involve <a href="https://www.nature.com/articles/d41586-020-02278-5" target="_blank">immunity to this virus</a>, whether it can develop from exposure to infection or vaccines, and if it is long-lasting. The potential for treatment with antivirals and other therapeutics is also still uncertain.</p><p>This knowledge reinforces the huge benefits of sustaining elimination. We know that if New Zealand were to experience widespread COVID-19 transmission, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310086/" target="_blank">impact on Māori and Pasifika populations</a> could be catastrophic.</p><p>We have previously described critical measures to get us through this period, including the use of fabric face masks, improving contact tracing with suitable digital tools, applying a science-based approach to border management, and the need for a dedicated national public health agency.</p><p>Maintaining elimination depends on adopting a highly strategic approach to risk management. This approach involves choosing an optimal mix of interventions and using resources in the most efficient way to keep the risk of COVID-19 outbreaks at a consistently low level. Several measures can contribute to this goal over the next few months, while also allowing incremental increases in international travel:</p><ul><li>resurgence planning for a border-control failure and outbreaks of various sizes, with state-of-the-art contact tracing and an upgraded alert level system</li><li>ensuring all New Zealanders own a <a href="https://www.nzma.org.nz/journal-articles/mass-masking-an-alternative-to-a-second-lockdown-in-aotearoa" target="_blank">re-useable fabric face mask</a> with their <a href="https://www.nzherald.co.nz/nz/news/article.cfm?c_id=1&objectid=12354409" target="_blank">use built into the alert level system</a></li><li>conducting exercises and simulations to test outbreak management procedures, possibly including "mass masking days" to engage the public in the response</li><li>carefully exploring processes to allow <a href="https://blogs.otago.ac.nz/pubhealthexpert/2020/06/16/preventing-outbreaks-of-covid-19-in-nz-associated-with-air-travel-from-australia-new-modelling-study-of-alternatives-to-quarantine/" target="_blank">quarantine-free travel</a> between jurisdictions free of COVID-19, notably various Pacific Islands, Tasmania and Taiwan (which may require digital tracking of arriving travellers for the first few weeks)</li><li>planning for carefully managed inbound travel by key long-term visitor groups such as tertiary students who would generally still need managed quarantine.</li></ul>
Building Back Better<p>New Zealand cannot change the reality of the global COVID-19 pandemic. But it can leverage possible benefits.</p><p>We should conduct an <a href="https://blogs.otago.ac.nz/pubhealthexpert/2020/06/11/five-key-reasons-why-nz-should-have-an-official-inquiry-into-the-response-to-the-covid-19-pandemic/" target="_blank">official inquiry into the COVID-19 response</a> so we learn everything we possibly can to improve our response capacity for future events.</p><p>We also need to establish a specialized national public health agency to <a href="https://blogs.otago.ac.nz/pubhealthexpert/2017/12/20/the-havelock-north-drinking-water-inquiry-a-wake-up-call-to-rebuild-public-health-in-new-zealand/" target="_blank">manage serious threats to public health</a> and provide critical mass to <a href="https://blogs.otago.ac.nz/pubhealthexpert/2020/02/05/a-preventable-measles-epidemic-lessons-for-reforming-public-health-in-nz/" target="_blank">advance public health generally</a>. Such an agency appears to have been a key factor in the success of Taiwan, which avoided a costly lockdown entirely.</p><p>Business as usual should not be an option for the recovery phase. A recent <a href="https://www.nzherald.co.nz/business/news/article.cfm?c_id=3&objectid=12353555" target="_blank">Massey University survey</a> suggests seven out of ten New Zealanders support a green recovery approach.</p><p>New Zealand's elimination of COVID-19 has drawn attention worldwide, with a description just <a href="https://www.nejm.org/doi/full/10.1056/NEJMc2025203" target="_blank">published</a> in the New England Journal of Medicine. We support a rejuvenated World Health Organization that can provide improved global leadership for pandemic prevention and control, including greater use of an elimination approach to combat COVID-19.</p>
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