THE HEALTHIEST VEGETABLES TO CONSUME

THE HEALTHIEST VEGETABLES TO CONSUME-min

Vegetables are incredibly beneficial to our bodies as they assist in preventing very dangerous diseases and enhance healing. They are edible parts of a plant that might be leaves, fruits, or even roots. Those in root families include carrots and beetroots.

Fruits are rich in vital vitamins and minerals, but low in calories. They also contain fiber which helps in the digestion process and other benefits, while preventing constipation. However, this does not mean that all vegetables have equal health benefits.

While some vegetables are highly concentrated with crucial nutrients to fight and prevent serious diseases, others are only used to add flavor to the diet. Therefore, here are the healthiest vegetable to consume.

Kales

Kales are leafy vegetables that are used in most parts of the world. They contain plenty of vitamins such as vitamin A, B, and C, that effectively prevent diseases and speed up healing of wounds. These vitamins are more concentrated in raw vegetables and might be interfered with by overcooking them.

Kales also have other nutrients such as potassium, copper, and calcium and traces of zinc. They also contain antioxidants that are very crucial in preventing diseases such as cancer. Kales can either be eaten raw as a juice or when cooked.

Ginger

Ginger is an example of a root vegetable and is mostly used as a spice in many dishes. This is because it has a very special taste that makes it ideal to be used as a spice. Ginger has been used over a long period as a home remedy for treating nausea, especially by pregnant women. It has also been used to treat diseases that are caused by inflammation, such as arthritis and gout. Due to its rich in antioxidants, it has been used to treat diabetes; hence, patients with diabetes have shown improved symptoms after two weeks of ginger consumption.

Spinach

This vegetable is also a leafy green, and has been proven to be among the healthiest vegetables. However, it is very delicate since its nutrients are easily lost in the cooking process. Spinach juice holds so many nutrients hence healthy for our bodies. For instance, it contains antioxidants that are crucial in preventing lifestyle diseases such as diabetes and blood pressure, and also assists in improving the condition of patients with such diseases. These antioxidants include beta-carotene and lutein, which are also associated with reduction of different types of cancers.

Broccoli

Broccoli is a flower vegetable that contains plenty of sulfur. Sulfur-rich plants contain compounds known as glucosinolate and sulforaphane. Sulforaphane is crucial in the preventing cancer and reducing cancerous cells in patients suffering from cancer. Broccoli also contains antioxidants that fight oxidants in the body that causes some chronic diseases such as diabetes and blood pressure.

Additionally, broccoli contains vitamins K and C that enhance wound healing. Manganese, present in broccoli, also assists in processing cholesterol, leading to the prevention of diseases such as blood pressure. Broccoli also contains potassium which helps to body fluid and control muscle contraction in the body.

Turnip Cabbage

This vegetable belongs to the cabbage family. There are different types of turnip vegetable, but the most nutritious is the red turnip which holds twice as many nutrients as the other types. Red turnip can be eaten raw or cooked, however, its whole nutrients remain unchanged if eaten raw. This vegetable is also known as kohlrabi, while most prevalent nutrient in this vegetable is fiber which aids in the digestion of food and smooth movement of the bowel. Kohlrabi also contains vitamin C that speeds up wound healing and numerous antioxidants that assist in preventing diseases such as diabetes and various types of cancer.

Carrots

Carrots are root vegetables that contain vitamin C and K. These vitamins assist the body in fighting diseases and reduce the healing period. Carrots also contain potassium which is crucial in the regulation of body fluids. However, the most prevalent nutrient in carrots is an antioxidant known as beta-carotene, that helps to prevent cancer.

Garlic

Garlic is also a root vegetable and is widely used as a spice in many parts of the world. It was first used in China and Egypt. Garlic contains a substance known as allicin which makes effective to fight diseases such as diabetes by making the body sensitive to insulin. It also assists in curing and prevention high blood pressure by lowering the cholesterol level in the body.

Sweet Potatoes

Sweet potatoes come in various colors, such as purple, white, and yellow. They are also root vegetables that take a shorter time to mature. Sweet potatoes have different nutrients such as vitamins and proteins, but are also rich in fiber. The high fiber content in the sweet potatoes makes them faster to digest. They also contain antioxidants that help in fighting certain cancers, such as breast cancer.

Green Peas

The green peas vegetables are usually in the grain form. These vegetables are also rich in starch and calories, making them to cause a rise in blood sugar if eaten in a large amount. However, they containbeneficial nutrients such as vitamins A, C, and K, thiamin, niacin, and folate, which are crucial in repairing worn-out tissues in our bodies. Peas also contain fiber that aids in the digestion of food, promoting healthy and smooth bowel movement. Moreover, theycontain a special compound known as saponins which fights and prevents the growth of cancer cells.

Conclusion

Vegetables are among the readily available foods that can be grown throughout the year since they not seasonal. They are also in many types, allowing you to choose your favorite dish. However, they are highly perishable, making them very delicate to handheld and store.

Despite their perishability, vegetables contain numerous nutrients, vitamins, and antioxidants that make them must-have foods to include on your diet list. Vegetable juices are also healthy since they are served wholly with their nutrients. However, these nutrients can be easily lost if subjected to too much heat during cooking. Vegetables also change their color when refrigerated for a long period, making them unhealthy for consumption. Therefore, ensure that you at least include one of the above-listed vegetables in your servings regularly.

Nataly Komova

Nutritionist. Bluffton University, MS In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.

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