Top 10 vegetables for your health
Discover the 10 vegetables that are best for maintaining good health.
Tomatoes
Rich in vitamins A, B3, B6, C, E, K, copper, manganese and potassium, tomatoes are one of the best vegetables for our body.
It is also rich in lycopene, an antioxidant that contributes to the prevention of some types of cancer, particularly prostate cancer [1], [2].
On the other hand, a large-scale study conducted among women showed that the more they consumed tomato-based products, the lower their risk of cardiovascular disease [3].
Broccoli
Broccoli is a vegetable of the cruciferous family, an excellent source of vitamins C and K and a good source of vitamins A, B2, B5, B6, B9, E, copper, iron, magnesium, manganese, phosphorous and potassium.
When eaten several times a week, broccoli can be particularly associated with a reduced risk of colorectal, stomach [1], lung [2], prostate [3] and breast cancers in pregnant women. Menopause [4]. An increased chance of surviving bladder cancer has also been found [5]. On the other hand, eating 5 or more servings of broccoli per week (one serving = 125 ml of cooked broccoli or 250 ml of raw broccoli) in women has been shown to significantly reduce the risk of death from the disease. Cardiovascular system [6].
Finally, several studies indicate that regular intake of lutein and zeaxanthin, two carotenoids found abundantly in broccoli, is associated with a reduced risk of macular degeneration and cataracts [7], [8].
spinach
Spinach, as well as other dark leafy greens, contains vitamins B9, B6, K, beta-carotene, fiber, magnesium, phosphorous, potassium, zinc, calcium and manganese. They also contain iron, but in smaller quantities than previously thought.
Their pigments, lutein, chlorophyll and xanthine, have antioxidant properties that interfere in the fight against free radicals. Lutein and zeaxanthin are also said to have beneficial effects on eye health [1] and may help prevent some types of cancer, particularly breast and lung cancer.
Spinach also contains betaine, a nitrogen compound whose consumption can help treat some liver diseases, such as hepatic steatosis (“fatty liver”) and reduce the concentration of homocysteine in the blood, an amino acid found in large, excessive amounts in the blood. A risk factor for cardiovascular disease.
an onion
Onions contribute to cardiovascular health [1] thanks to sulfur compounds and other antioxidants. These compounds may help lower cholesterol and blood pressure [2] in addition to playing a role in their antiplatelet activity [3].
Some epidemiological studies show a link between onion consumption and a reduced incidence of various types of cancers such as colon, larynx, ovary [4], brain [5], esophagus [6], pharynx, and stomach [7].
garlic
Garlic is an excellent ally for people with high blood pressure due to its vasodilating properties. It also has antibacterial, antiseptic and antioxidant properties [1].
The sulfur compounds in garlic, which are released when cut, are associated with the prevention of cancer [2] and cardiovascular disease [3].
It also helps maintain good gut health thanks to the inulin it contains, a natural prebiotic.
Finally, vitamins A, B, C and E make it a booster for the immune system.
beetroot
Thanks to its powerful antioxidant power, beetroot is one of the foods known as “superfoods.” It is also a good source of vitamins A, K, B2, B9, fiber, calcium, magnesium, manganese, copper and iron.
In addition, beets have been shown to help facilitate blood circulation by increasing the level of white blood cells and red blood cells.
Research has also indicated that carotenoids in beet leaves may help prevent some types of cancer, including breast cancer and lung cancer [1] and may be associated with a reduced risk of macular degeneration, cataracts, and retinitis.
pepper
Sweet pepper is one of the richest vegetables in vitamin C, and it also contains beta-carotene, which gives it a protective effect against the appearance of some degenerative diseases associated with aging.
In general, red peppers contain more antioxidants than green peppers.
Red peppers are an excellent source of vitamin A and a source of vitamins B2, B3, B5, B6 and copper. Green and yellow peppers are sources of vitamin B6, manganese, and copper. Yellow pepper is a source of vitamin B9 and green pepper is a source of vitamin K.
Carrots
Carrots are very rich in provitamin A (or beta-carotene), which acts as an antioxidant and as a precursor to vitamin A, which is essential for cell growth, vision and good skin condition.
Carrots have the property of lowering cholesterol and triglycerides [1]. It is also a source of vitamins B1, B2, B3, B6, C, K, E, iron, phosphorous and potassium.
On the other hand, a study of more than 120,000 women concluded that those who ate 2 to 4 servings of carrots per week had a 40% lower risk of developing lung cancer compared to those who didn't. 2] . With consumption of 5 or more servings, the risk reduction reached 60%.
leek
Leeks are a vegetable that should be eaten in moderation because in addition to being low in calories, they contain an antioxidant from the flavonoid family, kaempferol, which protects against damage caused by free radicals and confers anti-cancer properties [1].
Eating raw leeks contains vitamins A, B6, B9, C, copper and iron.
On the other hand, a study indicated that leek extract, which was given to rabbits, caused a decrease in total cholesterol and LDL cholesterol (bad cholesterol) [2]. The flavonoids and saponins present in leeks may play a role in these effects [3].
cabbage
Whether it's broccoli, Brussels sprouts or red cabbage, cabbage is the preferred ally for cancer prevention. In fact, it contains glucosinolates, which are molecules that will help reduce the development of breast cancer and prostate cancer.
However, glucosinolates are water-soluble substances, that is, they dissolve in water. Therefore, cabbage should not be cooked in a lot of water to maintain its healthy properties.
Finally, cabbage is a source of vitamins B1, B6, C and K, iron and manganese.