We know that fruits and vegetables are healthy, that they should even be present in our daily diet, but sometimes it can be difficult to choose the best foods to balance meals.
The United Nations Organization indicates that fruits and vegetables are not only important, but are the cornerstone of a healthy and varied diet because they provide the human body with abundant nutrients, strengthen the immune system and help reduce the risk of contracting many diseases.
However, even among the wide variety of vegetables that exist, some stand out for their high nutritional content and for providing a great contribution of vitamins and other substances that benefit your body. Here we show you some of the vegetables with the most amazing properties backed by science.
Spinach
Spinach is considered one of the most nutrient-dense foods, as it contains vitamin A, vitamin K, and is very low in calories. It also has antioxidants such as beta-carotene and lutein, substances that are related to cancer prevention. As if this were not enough, spinach is also considered a food that helps reduce blood pressure.
Carrot
By having a high level of beta-carotene, they help prevent diseases such as lung and colon cancer. In addition to having key nutrients such as potassium, vitamins C and K. They also help to better assimilate Vitamin A, while their high antioxidant content may be related to a lower risk of certain types of cancer, such as lung and heart cancer. colon.
Chard
Swiss chard is low in calories but high in many vitamins and minerals. Among the compounds that make chard such a complete food. Swiss chard is also loaded with antioxidants and health-promoting plant compounds—one study identified Swiss chard leaves as having the highest fiber, sodium, magnesium, flavonoids, and vitamin C content, while the stems are high in potassium.
Cabbage
Cabbage has a high level of antioxidants, vitamins A, C and K, as well as antioxidants. A study by the United States Library of Medicine points out that cabbage is a superfood and that it may have properties that lower blood pressure, cholesterol and blood sugar levels.
peas
These tiny vegetables are high in nutrients and beneficial substances. One of them is soluble fiber that lowers cholesterol, prevents constipation and regulates blood sugar levels, despite having a slightly sweet taste. They are also abundant in proteins that promote cell regeneration and help prevent anemia by containing a high level of vitamin C and folic acid.
Broccoli
Broccoli contains sulforaphane, a compound that may protect against cancer. It is also loaded with vitamins and minerals. Additionally, one study identified that a broccoli-based diet reduced levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease.
Asparagus
Asparagus is especially high in folate, which can help prevent neural tube irregularities during pregnancy. In addition, this vegetable can reduce oxidative stress and prevent liver and kidney damage.
Sweet potato
Like the carrot, this vegetable has a high content of beta-carotene, a substance related to the prevention of lung and colon cancer. As if that were not enough, sweet potato consumption can regulate blood sugar and cholesterol levels
Cauliflower
Cauliflower is a great source of compounds such as glucosinolates and isothiocyanates, which have powerful properties to fight cancer, it also serves as an excellent low-carbohydrate alternative that, due to its characteristic flavor, can replace any type of flour.
Garlic
Studies show that garlic can help lower triglyceride and cholesterol levels. Some studies suggest that it may also help lower blood sugar levels and help prevent cancer.
These are just some of the healthy vegetables that exist, but always remember to try to maintain a varied diet in which you not only include vegetables, but also fruits and cereals to a lesser extent.
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