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Essentials Chillies, Onions, Garlic, tomatoes should be essential part of any healthy diet. The list diseases these food can prevent range from cold, flu to cancer.

Carrots Carrot is a rich source of beta carotene. The body converts beta carotene into Vitamin A which helps in better vision and the maintenance of better vision and the maintenance of mucous membranes. Just one carrot a day can reduce Vitamin A deficiency and thus improve night vision. Eating only a half-cup serving per day will give you more than the recommended dosage of beta-carotene.

Cauliflower Cauliflower is a rich source of nutrients such as Vitamin C. It also contains sulphurous compounds that may help to protect against various cancers including the cancer of colon. 100g of cauliflower provides more than the daily recommend intake of Vitamin C. It reduces to half on boiling.