8 of the healthiest vegetables in the world that should be on every table

Vegetables should form the basis of your daily diet. All of them are nutritious and healthy, but some of them contain especially many vitamins, minerals and elements that our body needs to function properly. We present a list of 10 vegetables, the food of which is the most valuable for health.

Vegetables that are good for the liver

To normalize the functioning of the liver, it is necessary first of all to include in the diet those vegetables whose shell or flesh is orange or bright yellow.
These primarily include pumpkin, yellow bell peppers, tomatoes (primarily yellow) and carrots. All these products share a similar beneficial composition:

• a large amount of vitamins PP, B, C;
• chemical components (represented by iodine, zinc, copper, phosphorus);
• beta carotene.

In addition to the vegetables listed, beets also have a good effect on liver function, containing not only the already listed components, but also a large number of useful acids.

What vegetables to eat for the heart and blood vessels

For prevention, normalization of the heart, circulatory system and blood vessels, vegetables that are able to improve the circulatory system and eliminate the possibility of blockage of blood vessels, making them more elastic, are primarily useful.

What vegetables have these properties? Those that contain fatty acids, B vitamins, potassium and carotene. Vegetables that lower blood pressure are also suitable:

• tomatoes;
• pumpkin;
• avocado;
• garlic;
• eggplant.

https://youtu.be/2TiYPZHVUT4

What vegetables to eat for weight loss

To gain harmony by losing extra pounds by including vegetables in your diet, you need to pay attention to their calorie content. In principle, almost all plant products are suitable for weight loss (the exceptions are potatoes and beets), but some products may contain acids that break down fats. There are also many vegetables that improve metabolism, which also leads to accelerated weight loss. It must be remembered that they must be consumed raw, boiled or baked. Here are some foods that contain folic acid, riboflavin, thiamine, which are useful for weight loss, as well as a large amount of vitamins B, C and E:

• broccoli;
• white asparagus;
• petiole and root celery;
• cucumbers; tomatoes;
• greens (primarily spinach).

Bulb onions

In Russia, as a rule, the “Spanish” variety of this vegetable is grown. This variety is distinguished by its strong pungency and pungent odor, so it is not recommended to eat it raw, although there is a misconception that it is very healthy. At a minimum, you can marinate it in lemon juice or vinegar with a little sugar. Another thing is “white” onions. This variety, on the contrary, can be eaten raw, and its taste is much milder.

On the question of the benefits of onions: first of all, it is a powerful natural antibiotic. It is not for nothing that it is recommended to use it daily to protect against colds and viral infections. A large amount of phytoncides in the composition strengthens the upper respiratory tract, which contributes to the treatment and prevention of sore throat.

Onion juice may kill some types of gut bacteria

What vegetables are good for pregnant women?

Pregnant women should include root vegetables and herbs in their menu. They are useful in that they relieve many digestive problems that arise during pregnancy, supply the body with large quantities of useful substances, macro and microelements, and normalize water balance, removing swelling. These properties are primarily found in green vegetables:

• spinach;
• broccoli;
• cucumber;
• peas;
• greenery.

You can also supplement your diet with sweet peppers (the record holder among healthy vegetables for vitamin C content), potatoes (they contain essential fiber), beets (relieves constipation and normalizes digestion) and rhubarb (it has blood pressure-lowering properties).

Sweet potato

The healthiest vegetables are sometimes quite exotic, such as sweet potatoes. It grows mainly in hot countries and is similar in structure and appearance to potatoes, but has sweet pinkish flesh.

We recommend reading:

The sweetest fruit in the world

The calorie content of this plant is 150% higher than that of regular potatoes. Sweet potatoes contain a lot of protein, starch, mineral salts, organic acids and disaccharides.

Sweet potatoes in the diet are indicated for people with heart failure and vascular problems. Despite the calorie content, the vegetable can be consumed by people who are losing weight: fiber helps cleanse the intestines and speeds up metabolism, and also saturates well and for a long time.

If there are no contraindications, then sweet potatoes should be consumed in order to improve the digestive system. The fruit also contains a lot of potassium, and this has great benefits for the functioning of the nervous system, helping to get rid of chronic fatigue or insomnia.

The proportional component of useful elements largely depends on the variety of sweet potato and on the growing conditions

What vegetables to eat to improve vision

Vegetables that are good for vision contain beta-carotene, vitamin C, and vitamin A. You need to consume foods with a high mass fraction of microelements, which significantly improve the functioning of the visual organs, and for prevention, several times a day. These include:

• carrot;
• broccoli;
• cabbage;
• spinach;
• bell pepper;
• beet;
• petiole and root celery;
• tomatoes.

Potato

We are so accustomed to potatoes that we don’t even think about their beneficial properties, and yet they exist, and quite a lot. Ordinary potatoes are rich in vitamins C and B and contain healthy starch, which is an essential prebiotic for our body, stimulating the growth of beneficial bacteria.

Finally, potatoes contain potassium and magnesium, which have a beneficial effect on blood circulation and prevent the formation of blood clots. Well, the best part: potatoes are a real low-calorie dietary product (about 80 calories per 100 grams) if you cook them correctly, namely, bake in the oven or steam.

Source

Which vegetables have a beneficial effect on the skin?

What fruits have a rejuvenating, tightening, antiseptic effect is influenced by the content in them:

• antioxidants (spinach, tomato, bell pepper, pumpkin);
• beta-carotene (pumpkin, carrots);
• phosphorus (cucumbers, cabbage);
• selenium (lettuce, spinach, dill, radish, Jerusalem artichoke);
• fatty acids (avocado, vegetable oils);
• iron (chard, broccoli, green peas, spinach, green beans, green turnips);
• zinc (cilantro, garlic, celery root, asparagus, pumpkin, beets).

Based on what skin problems you have, you need to complete the list of necessary vegetables with the appropriate products: beta-carotene and antioxidants are indispensable for dry skin; iron, phosphorus and fatty acids even out complexion and increase elasticity; Selenium promotes the production of collagen, zinc heals wounds, its properties are useful for inflamed and acne-affected skin.

Which vegetable is the healthiest?

It is impossible to answer unequivocally the question of which fruit is the healthiest, because each of them is useful and can simultaneously affect different human systems and organs. Therefore, everyone determines the benefits of a product for themselves, depending on the lack of substances and vitamins. If we focus on other qualities, and not on the composition, then we can definitely say that the healthiest vegetable should be grown in natural conditions without the use of chemical growth and color stimulants. Based on this, you should buy seasonal vegetables. And, of course, every product must be fresh.

Tomato

Despite the fact that the structure of the tomato is similar to a berry, and it is officially recognized as a fruit, it is usually cultivated as a vegetable crop. Usually the fruit is eaten as part of main courses, along with meat or fish, and not as a dessert, and this also distinguishes it from fruits. Today it is one of the most popular plants on the planet due to the valuable dietary, nutritional and taste properties of the fruit. Tomatoes grow well in open ground and bear fruit abundantly both under film and in greenhouses. Very often it is grown not in beds, but simply on loggias and balconies, or even on window sills in an apartment.

Tomatoes contain large quantities of the substance lycopene, which has wonderful properties. It lowers blood cholesterol levels as well as blood pressure. Accordingly, the risks of thrombosis and obesity are reduced. It is extremely beneficial to consume tomatoes for men over the age of 30. They often have a lack of lycopene, so they are susceptible to heart attacks and strokes. Tomatoes are also credited with helping in the fight against cancer. Another unique property of tomatoes is that they do not lose their properties even after heat treatment - on the contrary, cooking increases the amount of lycopene in the fruit by 150%.

Egyptian oncologists claim that if you eat boiled tomatoes every day, the risk of cancer and cardiovascular diseases is greatly reduced.

Which vegetables are good for hair and nails

You can determine which product is most suitable for healthy hair and nails by color - if you include yellow and green vegetables in the menu, then after a while the work of the sebaceous glands on the head will normalize, many diseases will disappear and growth will improve. In addition, poor condition of hair and nails is the first sign that the correct diet is disrupted, and it should be immediately supplemented with healthy foods. Among those vegetables that are beneficial for the condition of curls and nail plates, we can especially highlight:

• greenery;
• carrot;
• cabbage;
• cucumber;
• green beans;
• broccoli;
• Bell pepper;
• pumpkin.

Pepper

Each variety of pepper, regardless of the type or color of the skin, has a beneficial effect on our body. Scientific studies have shown that eating this vegetable daily reduces the risk of developing lung, bladder, pancreas or colon cancer.

It is worth remembering that pepper contains four times more vitamin C than lemon. Green peppers contain a lot of folic acid, yellow peppers supply vitamin E, and red peppers are rich in lutein and xanthine, which help maintain vision at the proper level. Hot peppers contain capsaicin, which helps reduce appetite and speed up metabolism.

What fruits are good for diabetes?

For people suffering from diabetes, the determining indicator of the usefulness of a product is the glycemic index (GI). If it is elevated, then such foods should be excluded from the diet. It is noteworthy that vegetables with a high GI can still be eaten by diabetics, but in small quantities (the only exception is potatoes). Which vegetables have the lowest GI? This:

• zucchini and zucchini;
• tomato;
• broccoli;
• spinach;
• onion;
• greenery;
• eggplant.

They should be included in the menu, since they contain a reduced sugar content, which leads to its reduction in the body and normalization of well-being.

Broccoli

This vegetable, originating from Asia Minor, also contains many vitamins and fiber, and in addition, studies have proven that it fights cancer tumors - including skin, breast, and prostate cancer. This is achieved due to a substance called sulforaphane, which is concentrated especially in the shoots and young stems of the plant. In cabbages there is ten times less of it. Broccoli also contains two more substances that can fight cancer: I3C and sinegrin.

Sulforaphane, found in sweet potatoes, fights bacteria that cause ulcers, although they are resistant to many antibiotics

What vegetables to eat for growth

To provoke growth, products must have the most complete set of all vitamins (primarily vitamins A, B and C), as well as beneficial amino acids and minerals. Don’t forget about the presence of calcium, which stimulates growth and strengthens bone tissue. After analyzing the composition of many roots and leaves, we can conclude which of them are the most effective and beneficial for growth:

• turnip;
• broccoli;
• celery;
• rhubarb;
• spinach;
• beet;
• carrot.

Beet

We just love beets. Firstly, you can prepare a lot of delicious salads, appetizers and soups from it, and secondly, this root vegetable is rich in vitamins and minerals, which we always especially lack.

Beets are a powerful antioxidant that helps reduce bad cholesterol levels. It is rich in magnesium, vitamin C and folic acid, and contains a lot of iron, magnesium and zinc. Beets control blood sugar levels, cleansing it, and help with anemia better than other foods.

What vegetables normalize digestion?

The healthiest ingredients in your diet for improving digestion are those that are richest in fiber. It normalizes digestive processes in the body, relieves constipation and improves food processing. It is worth adding that while eating healthy vegetables, you need to drink a lot to avoid flatulence. You can find out which plant foods are most beneficial for intestinal function from the list:

• avocado;
• spinach;
• beet tops;
• turnip;
• broccoli;
• black radish;
• kohlrabi;
• zucchini;
• radish;
• cucumber;
• celery.

https://youtu.be/seui-RHMr9o

Of course, all vegetables are healthy, each of them contains a huge amount of useful substances. They give vegetables various properties that can be used for the health of the body. Knowing the chemical composition of each vegetable, you can easily do without medications and improve the functioning of many organs.

Eggplant

This plant is often used in Asian and Mediterranean cuisine. It appears relatively rarely on our tables. Eggplant is rich in antioxidants, fiber and potassium. According to doctors, having eggplant in a regular diet reduces the risk of developing dementia and stroke. It is a valuable source of vitamins (A, C, B), as well as potassium, iron, calcium and phosphorus.

Its purple peel contains anthocyanins with antifungal and antiallergic properties. Eggplants can reduce blood pressure and improve the condition of blood vessels. An additional advantage is the low calorie content of this vegetable, because 100 grams contain only 20 kcal.