What are the most healthful vegetables?

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  • What are the most healthful vegetables?

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    Publicado por : dnfsdd87

    Publicado en : 18-10-21

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    What are the most healthful vegetables?

    Eating plenty of vegetables may be one of

    the simplest ways to improve health and well-being.

        All vegetables contain healthful vitamins, minerals, and dietary fiber — but some

    stand out for their exceptional benefits.
        Specific vegetables may offer more health advantages to certain people, depending on

    their diets, overall health, and nutritional needs.
        In this article, we look at 15 of the most healthful vegetables and suggest ways to

    enjoy them as part of a balanced diet.
        1. Spinach
        Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and

    antioxidants.
        Due to its iron and calcium content, spinach is a great addition to any meat- or

    dairy-free diet.
        One cup of raw spinach is mostly made up of water and contains only 7 caloriesTrusted

    Source. It also provides:
        an adult’s full daily requirementTrusted Source of vitamin K
        high amounts of vitamin A
        vitamin C
        magnesium
        folate
        iron
        calcium
        antioxidants
        Vitamin K is essential for a healthy body — especially for strong bones, as it

    improves the absorption of calcium.
        Spinach also provides a good amount of iron for energy and healthy blood, and a high

    level of magnesium for muscle and nerve function.
        It is also rich in antioxidants, and researchTrusted Source suggests that spinach

    leaves may lower blood pressure and benefit heart health.
        If a person is taking blood thinners, such as warfarin (Coumadin), they should use

    caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a

    consistent vitamin K intake over time for people taking these medications.
        How to eat spinach
        People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has

    significant health benefits and is a great addition to pasta dishes and soups.
        2. Kale
      Kale is a very popular leafy green vegetable products with several health benefits. It provides around 7

    caloriesTrusted Source per cup of raw leaves and good amounts of vitamins A, C, and K.
        Kale may benefit people with high cholesterol. One small 2008 study reports that males

    with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks

    experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27%

    increase in high-density lipoprotein, or “good,” cholesterol.
        Research from 2015Trusted Source, meanwhile, suggests that kale juice can reduce blood

    pressure, blood cholesterol, and blood sugar levels.
        If a person is taking blood thinners, such as Coumadin, they should use caution when

    increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K

    intake while taking these medications.
        How to eat kale
        People use baby kale in pasta dishes, salads, and sandwiches. A person may also enjoy

    kale chips or juice.
        3. Broccoli
        Broccoli is an incredibly healthful vegetable that belongs to the same family as

    cabbage, kale, and cauliflower, fresh garlic, fresh onion, etc. These are all cruciferous vegetables.
        Each cup of chopped and boiled broccoli contains:
        around 31 caloriesTrusted Source
        the full daily requirement of vitamin K
        twice the daily recommended amount of vitamin C
        According to the National Cancer InstituteTrusted Source, animal research has found

    that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may

    inhibit the development of cancer in several organs, including the bladder, breasts, liver,

    and stomach.
        These compounds may protect cells from DNA damage, inactivate cancer-causing agents,

    and have anti-inflammatory effects. However, research in humans has been mixed.
        How to eat broccoli
        Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups,

    or enjoy it warm in salads.
        4. Peas
        Peas are a sweet, starchy vegetable. They contain 134 caloriesTrusted Source per cooked

    cup, and they are rich in:
        fiber, providing 9 grams (g) per serving
        protein, providing 9 g per serving
        vitamins A, C, and K
        certain B vitamins
        Green peas are a good source of plant-based protein, which may be especially beneficial

    for people with vegetarian or vegan diets.
        Peas and other legumes contain fiber, which supports good bacteria in the gut and helps

    ensure regular bowel movements and a healthy digestive tract.
        They are also rich in saponins, plant compounds that may help protect againstTrusted

    Source oxidative stress and cancer.
        How to eat peas
        It might be handy to keep a bag of peas in the freezer and gradually use them to boost

    the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy

    a refreshing pea and mint soup.
        5. Sweet potatoes
        Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides

    103 caloriesTrusted Source and 0.17 g of fat.
        Each sweet potato also contains:
        much more than an adult’s daily requirement of vitamin A
        25% of their vitamin C and B6 requirements
        12% of their potassium requirement
        beta carotene, which may improve eye health and help fight cancer
        Sweet potatoes may be a good option for people with diabetes. This is because they are

    low on the glycemic index and rich in fiber, so they may help regulate blood sugar.
        How to eat sweet potatoes
        For a simple meal, bake a sweet potato in its skin and serve it with a source of

    protein, such as fish or tofu.
        6. Beets
        One cup of raw beets contains:
        58.5 caloriesTrusted Source
        442 milligrams (mg) of potassium
        148 micrograms of folate
        Beets and beet juice are great for improving heart health, as the vegetable is rich in

    heart-healthy nitrates. A small 2012 studyTrusted Source reports that drinking 500 g of

    beet juice significantly lowered blood pressure in healthy people.
        These vegetables may also benefit people with diabetes. Beets contain an antioxidant

    called alpha-lipoic acid, which might be helpfulTrusted Source for people with diabetes-

    related nerve problems, called diabetic neuropathy.
        How to eat beets
        Roasting beets brings out their natural sweetness, but they also taste great raw in

    juices, salads, and sandwiches.
        7. Carrots
        Each cup of chopped carrots contains 52 caloriesTrusted Source and over four times an

    adult’s daily recommended intake of vitamin A, in the form of beta carotene.
        Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help

    prevent vision loss.
        Certain nutrients in carrots may also have cancer-fighting properties. A 2018

    reviewTrusted Source of 10 articles reports that dietary carrot intake was associated with

    a reduced risk of breast cancer.
        How to eat carrots
        Carrots are extremely versatile. They work well in casseroles and soups, and they

    provide great health benefits when eaten raw, possibly with a dip such as hummus.
        8. Fermented vegetables
        Fermented vegetables provide all the nutrients of their unfermented counterparts as

    well as healthful doses of probiotics.
        Probiotics are beneficial bacteria that are present in the body and in some foods and

    supplements. Some researchers believe that they can improve gut health.
        According to the National Center for Complementary and Integrative HealthTrusted

    Source, probiotics may help with symptoms of irritable bowel syndrome. They may also

    prevent infection- or antibiotic-induced diarrhea.
        Some good vegetables for fermentation include:
        cabbage, as sauerkraut
        cucumbers, as pickles
        carrots
        cauliflower
        How to eat fermented vegetables
        People eat fermented vegetables in salads, sandwiches, or as a side dish.
        9. Tomatoes
        Although tomatoes are technically a fruit products, most people treat them like vegetables and use them in

    savory dishes. Each cup of chopped, raw tomatoes contains:
        32 caloriesTrusted Source
        427 mg of potassium
        24.7 mg of vitamin C
        Tomatoes contain lycopene, a powerful antioxidant. ResearchTrusted Source suggests that

    lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps

    combat cancer.
        Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may

    protect vision.
        The Age-Related Eye Disease StudyTrusted Source reports that people who have high

    dietary intakes of these substances have a 25% reduced risk of age-related macular

    degeneration.
        How to eat tomatoes
        People enjoy tomatoes raw or cooked, and cooking them releases more lycopene.
        10. Garlic
        People have long used garlic in cooking and medicine. Each garlic clove contains just 4

    caloriesTrusted Source and is low in vitamins and minerals.
        However, garlic is a natural antibiotic. For example, a 2018 reviewTrusted Source notes

    that people have used garlic for purposes similar to those of antibiotics since the 16th

    century.
        Allium, a component of garlic, may be the source of its health benefits. Confirming

    this will require more research.
        How to eat garlic
        Heating garlic reduces its health benefits, so it is best to eat garlic raw, in

    bruschetta or dips, for example. There is also

    dried garlic.
        11. Onions
        Each cup of chopped onions can provideTrusted Source:
        64 calories
        vitamin C
        vitamin B6
        manganese
        Onions and other allium vegetables, including garlic, contain sulfur compounds. Review

    studies, including a 2019 reviewTrusted Source and a 2015 reviewTrusted Source, suggest

    that these compounds may help protect against cancer.
        How to eat onions
        It can be easy to incorporate onions into soups, stews, stir-fries, and curries. To get

    the most from their antioxidants, eat them raw — in sandwiches, salads, and dips such as

    guacamole.
        12. Alfalfa sprouts
        Each cup of alfalfa sprouts contains only 8 caloriesTrusted Source and a good amount of

    vitamin K.
        These sprouts also boast several compounds that contribute to good health, including:
        saponins, a type of bitter compound with health benefits
        flavonoids, a type of polyphenol known for its anti-inflammatory and antioxidant

    effects
        phytoestrogens, plant compounds that are similar to natural estrogens
        Traditionally, some have used alfalfa sprouts to treat a range of health conditions,

    such as arthritis and kidney problems. However, very few scientific investigations have

    explored these uses.
        Research suggests that alfalfa sprouts contain antioxidants, which are compounds that

    may help fight diseases including cancer and heart disease.
        Eating sprouted legumes such as these may have other benefits. StudiesTrusted Source

    suggest that sprouting, or germinating, seeds increases their protein and amino acid

    contents.
        Germination may also improveTrusted Source the digestibility of alfalfa and other seeds

    and increase their dietary fiber content.
        How to eat alfalfa sprouts
        People enjoy alfalfa sprouts in salads and sandwiches.
        13. Bell peppers
        Sweet bell peppers may be red, yellow, or orange. Unripe, green bell peppers are also

    popular, though they taste less sweet.
        A cup of chopped red bell pepper provides:
        39 caloriesTrusted Source
        190 mg of vitamin C
        0.434 mg of vitamin B6
        folate
        beta carotene, which the body converts into vitamin A
        Antioxidants and bioactive chemicals present in bell peppers includeTrusted Source:
        ascorbic acid
        carotenoids
        vitamin C
        beta carotene
        flavonoids, such as quercetin and kaempferol
        How to eat bell peppers
        Bell peppers are extremely versatile and can be easy to incorporate into pasta,

    scrambled eggs, or a salad. A person might also enjoy them sliced with a side of guacamole

    or hummus.
        14. Cauliflowe

        One cup of chopped cauliflower contains:
        27 caloriesTrusted Source
        plenty of vitamin C
        vitamin K
        fiber
        The American Heart AssociationTrusted Source recommend eating 25 g of dietary fiber

    each day to promote heart and gut health.
        Also, cauliflower and other cruciferous vegetables contain an antioxidant called

    indole-3-carbinol. ResearchTrusted Source has linked this compound with cancer-combatting

    effects in animals. However, confirming the effects in humans requires more research.
        And like broccoli, cauliflower contains another compound that may help combat cancer:

    sulforaphane.
        How to eat cauliflower
        A person can pulse raw cauliflower in a blender to make cauliflower rice or turn it

    into a pizza base for a low-calorie, comforting treat. People may also enjoy cauliflower in

    curries or baked with olive oil and garlic.
        15. Seaweed
        Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide

    several health benefits. Common types of seaweed include:
        kelp
        nori
        sea lettuce
        spirulina
        wakame
        Seaweed is one of the few plant-based sources of the omega-3 fatty acids

    docosahexaenoic acid and eicosapentaenoic acid. These are essential for health and are

    mostly present in meat and dairy.
        Each type of seaweed has a slightly different nutritional profile, but they are

    typically rich in iodine, which is an essential nutrient for thyroid function.
        Eating a variety of sea vegetables can provide the body with several important

    antioxidants to reduce cellular damage.
        Also, many types of seaweed contain chlorophyll, which is a plant pigment that has

    anti-inflammatory propertiesTrusted Source.
        Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant

    called fucoxanthin. ResearchTrusted Source suggests that this has 13.5 times the

    antioxidant power of vitamin E.
        How to eat seaweed
        When possible, choose organic seaweed and eat small amounts to avoid introducing too

    much iodine into the diet. People enjoy sea vegetables in sushi, miso soups, and as a

    seasoning for other dishes.
        Summary
        Eating vegetables every day is important for health. They provide essential vitamins,

    minerals, and other nutrients, such as antioxidants and fiber.
        Research consistently shows that people who eat at least 5 servings of vegetables a day

    have the lowest risk of many diseases, including cancer and heart disease.
        Enjoy a range of vegetables and fruits like fresh apple and fresh oranges, daily to reap as many health benefits as

    possible.


       

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