Eating
plenty of vegetables is one of the easiest ways for people to improve their
health and well-being.
All vegetables contain
healthful vitamins, minerals, and
fiber. However, some stand out for their exceptional health benefits.
Some individuals
benefit more from certain vegetables than others, depending on their diet,
overall health, and nutritional needs.
In this article, we
list 15 of the most healthful vegetables, along with some tips to help people
enjoy them as part of a balanced diet.
1. Spinach
Spinach is a leafy
green vegetable. It is also 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 the following nutrients:
- an adult's full daily requirements for vitamin K
- high amounts of vitamin A
- vitamin C
- magnesium
- folate
- iron
- calcium
- antioxidants
Vitamin K is essential
for a healthy body, and especially so for strong bones. It improves how well
the body absorbs calcium.
Spinach also provides a
good amount of iron for energy and healthy blood, and a good level of magnesium
for muscle and nerve function.
It is also rich in
antioxidants. Research
reports that spinach leaves may lower blood pressure and benefit
heart health.
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 with several health benefits. It provides 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 study reports
that men with high cholesterol who drank 150 milliliters of kale juice per day
for 12 weeks experienced:
- a 10 percent reduction in low-density lipoprotein, or "bad," cholesterol
- a 27 percent increase in high-density lipoprotein, or "good," cholesterol
Other research suggests
that kale juice reduces blood pressure, blood cholesterol, and blood sugar
levels.
How
to eat kale
People use baby kale in
pasta dishes, salads, and sandwiches. Also, try making kale chips, or juice
kale for its heart-healthy benefits.
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:
- 55 calories
- the full daily requirement for vitamin K
- twice the daily recommended amount of vitamin C
Eating plenty of
cruciferous vegetables may reduce the risk of cancer, which may be because these
vegetables contain sulforaphane. In animal
research, sulforaphane reduced the size and number of breast cancer cells and
blocked tumor growth.
How
to eat broccoli
Broccoli is very
versatile. People roast it, steam it, or fry it. Also, some people blend it
into soups or eat it warm in salads.
4. Peas
Peas are sweet, starchy
vegetables that provide 134 calories per cooked cup. They are also high
in:
- fiber, at 9 grams per serving
- protein, at 9 grams per serving
- vitamins A, C, and K,
- certain B vitamins
Green peas are a good
source of plant-based protein, and eating them is an effective way for
vegetarian and vegan people to boost their protein intake.
Peas and other legumes
contain fiber, which supports good bacteria in the gut to ensure regular bowel
movements and a healthy digestive tract.
They are also rich in
saponins, which are plant compounds that may provide antioxidant
and anticancer benefits.
How
to eat peas
It can be easy to keep
a bag of peas in the freezer and eventually use it to boost the nutritional
profile of pasta dishes, risottos, and vegetable curries. Or, a person can make
a refreshing pea and mint soup.
Source: Medical News Today
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