The 10 healthiest vegetables classified by experts

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Vegetables are undoubtedly one of the most essential foods that we humans should consume. They provide us with vital vitamins and minerals, antioxidant phytochemicals and fiber that support our immune system, digestion and even mental health. However, there are so many types of vegetables that we can consume that just eating one or two types may not be enough to get all the nutrients we need. Fortunately, there are vegetables that stand out from the rest both for their extraordinary health benefits and for the nutrients they contain. To help us get started, registered dietitian and health coach Jessica Cording, along with nutrition and fitness expert JJ Virgin, ranked their list of the top 10 healthiest vegetables, each packed with various health and nutrient benefits. Dark leaf greens Only a bowl of several mixed greens of green leaves can make the difference between well-being and illness and between life and death. Dark leafy vegetables such as kale, spinach, arugula and chard are packed with various antioxidants, including carotenoids, which can protect the body from damage caused by free radicals.
In fact, Cording said that a single serving of spinach not only provides more than half of the recommended intake of vitamin A, but is also a good source of vitamin K, magnesium, folic acid and the antioxidants beta-carotene and lutein, in addition to Provide the body with fiber plus three grams of protein.
Kale, on the other hand, has “many vitamins A, C and K; in addition to vitamins B, potassium, calcium, copper and more,” added Cording, which offers the same goodness of leaves as spinach. He also said that kale is “known for its antioxidant properties and has been studied for its beneficial impact on heart health, blood pressure and blood sugar.” Broccoli and broccoli sprouts Broccoli is a cruciferous vegetable rich in antioxidants that “can protect against adverse health conditions,” according to Cording. Like all cruciferous vegetables, broccoli contains sulfur-containing phytochemicals called glucosinolates (and their sulforaphane byproduct), which not only can support immune functions and normal inflammatory processes, but also help the body eliminate toxins through Natural detoxification process of the liver. Research has supported that the intake of cruciferous vegetables protects the body, with a study showing that a broccoli-based drink activates enzymes that collect contaminants from the bloodstream before eliminating them in the urine. In addition, Virgin said that broccoli has high levels of vitamins C and K and minerals of potassium and manganese, all of which help in bone and heart health while improving overall immune function. Brussels sprouts In addition to offering many of the health benefits of broccoli, Brussels sprouts contain kaempferol, which helps counteract cell damage. Cording said a Brussels sprout is “also a vegetable & # 39; gateway & # 39; accessible to skeptics when it is roasted until it is crispy.” With high content of vitamins A, C and K, as well as fiber, potassium and folic acid, among other vitamins and minerals, Brussels sprouts are excellent options to support the overall immune function and health of blood and bones, in addition to avoid adverse health conditions. Vegetables such as algae (e.g., seaweed, nori, etc.) and seaweed chlorella are among the richest nutrient foods our bodies need. “Seaweed is a nutrient-rich marine vegetable that provides a wide range of vitamins, minerals and antioxidants, including some that are difficult to find in other foods,” said Cording. One of those present is iodine, which helps maintain healthy levels of thyroid hormone. However, Cording advises against excessive intake of algae because excess iodine can negatively affect thyroid health. Chlorella, on the other hand, is a powerful chelator, capable of binding and eliminating heavy metals and other toxins such as mercury that could otherwise cause liver damage. Asparagus Rich in folic acid, as well as in vitamin K, selenium and B vitamins such as thiamine and riboflavin, Cording notes that asparagus helps the liver to detoxify naturally and is one of the few dietary sources of glutathione, an antioxidant concentrated in the liver. That helps bind toxins before removing them from the body through urine or bile. Sufficient levels of glutathione in the body not only help maintain energy, but also reduce muscle pain, improve sleep quality and increase immune function. Red cabbage Being a deeply nuanced cruciferous vegetable, red cabbage rich in fiber, sulfur and fiber is typically an excellent pick. Red cabbage contains anthocyanins, a flavonoid antioxidant found in foods and plants with a dark blue, red or purple color. These powerful antioxidants support the body’s normal inflammatory processes and have been shown to support the health of the heart and brain, probably as a result of their antioxidant stress properties. Research has also shown that anthocyanins help improve memory and cognition while reducing cholesterol levels. Butternut Squash Butternut Squash is a great alternative to sweet potatoes, as it has the same powerful nutrients found in starchy carbohydrate-rich vegetables. It is also rich in magnesium and potassium, which help maintain healthy blood pressure, blood sugar and a stable mood. Virgin says that butternut squash, a favorite in autumn, contains “a strong dose of beta-carotene (a plant antioxidant pigment that serves as a precursor to vitamin A) to support immune function and possibly reduce the risk of disease.” Research has shown that beta-carotene literally gives the skin a natural glow while providing protection against harmful UV rays. Garlic Cording said that garlic “has been used therapeutically for thousands of years and has been studied extensively for its benefit to heart health and immune system function.” Garlic lowers blood pressure and reduces cholesterol and oxidative stress while helping to maintain heart health. These same attributes are possessed by onions, leeks, chives and scallions, which belong to the same vegetable family as garlic. It also has antimicrobial properties that make it a powerful fighter against colds and flu, and it has been shown to increase the body’s glutathione supply. Red onion onions, Cording said, “are a food source of prebiotic fibers to nourish probiotic bacteria in the intestine and have been studied for their potential to help fight disease.” They are also rich in quercetin, a flavonoid antioxidant that fights allergies. Chili and cayenne pepper Sometimes, strong flavors such as those with hot peppers mean great health benefits, such as controlling cravings and portions when you are on a diet. Peppers contain capsaicin, a compound that, in addition to having powerful antioxidant properties, “has been shown to have many health benefits, such as a slight increase in metabolic rate, decrease in blood pressure and even protection against some adverse health conditions” . What is eating clean? Photo courtesy of Pixabay (TagsToTranslate) top (t) 10 (t) healthiest (t) vegetables (t) classified (t) healthiest vegetables (t) top 10 healthiest vegetables (t) healthiest vegetable experts rated (t) 10 more vegetables healthy

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