Nutrition

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 calories. It also provides:

• an adult’s full daily requirement 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 research 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.

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 with several health benefits. It provides around 7 calories 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 2015, 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.

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. These are all cruciferous vegetables.Each cup of chopped and boiled broccoli contains:

• around 31 calories

• the full daily requirement of vitamin K

• twice the daily recommended amount of vitamin C

According to the National Cancer Institute, 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.

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 calories 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 against oxidative stress and cancer.

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 calories 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.

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 calories

• 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 study 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 helpful for people with diabetes-related nerve problems, called diabetic neuropathy.

RRoasting 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 calories 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 review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.

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. Tomatoes

Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:

• 32 calories

• 427 mg of potassium

• 24.7 mg of vitamin C

Tomatoes contain lycopene, a powerful antioxidant. Research 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 Study reports that people who have high dietary intakes of these substances have a 25% reduced risk of age-related macular degeneration.

People enjoy tomatoes raw or cooked, and cooking them releases more lycopene.

9. Garlic

People have long used garlic in cooking and medicine. Each garlic clove contains just 4 calories and is low in vitamins and minerals.

However, garlic is a natural antibiotic. For example, a 2018 review 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.

Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example.

10. Onions

Each cup of chopped onions can provide:

• 64 calories

• vitamin C

• vitamin B6

• manganese

Onions and other allium vegetables, including garlic, contain sulfur compounds. Review studies, including a 2019 review and a 2015 review, suggest that these compounds may help protect against cancer.

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.

11. 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 calories

• 190 mg of vitamin C

• 0.434 mg of vitamin B6

• folate

• beta carotene, which the body converts into vitamin A

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.

12. Cauliflower

One cup of chopped cauliflower contains:

• 27 calories

• plenty of vitamin C

• vitamin K

• fiber

The American Heart Association 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. Research 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.

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.

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 daily to reap as many health benefits as possible.

References …

www.medicalnewstoday.com ( What are the most healthful vegetables?) Written by Amy Smith — Updated on December 10, 2020

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