All vegetables are good for health, but some more than others! Here are the ten stars vegetables recommended for a healthy diet. Integrate them into your menu, to get all the essential vitamins and minerals to your body!
Tomato can protect from prostate cancer thanks to its lycopene, the pigment that gives its bright red color. We find this pigment on derivatives of tomato – tomato sauce, sauce and ketchup. Other phytocompounds of tomato, such as chlorogenic acid and ferulic acid, and vitamin C and beta-carotene, probably act in synergy.
Broccoli is one of the most studied by nutritionists vegetables, and rightly so. It is an excellent source of vitamin C and beta-carotene antioxidants, vitamin B9 (or folates) and potassium, which reduces the risk of cardiovascular disease.
Cabbage, cauliflower and all the cruciferous vegetables (which include turnips, radishes, watercress) are remarkably rich in vitamins C and B9 (folate), as well as sulfur substances protective against cancer (like those found in broccoli). They also protect against cancers such as cancer of the colon and rectum.
4. Winter squash
The winter squash contains a lot of beta-carotene: the flesh is more colorful, more the rate, the higher the antioxidant properties of vegetables are interesting. It also provides vitamins B and C, potassium, magnesium and heavy fiber (including soluble), which can improve fat metabolism and lowering blood cholesterol.
Spinach and other dark green leafy vegetables (chard, lamb’s lettuce, lettuce, arugula, etc..) Are generous providers of protective substances. They contain a lot of vitamin C, B9 and beta-carotene. They are rich in fiber and minerals
6. Grain Legumes
Beans, chickpeas, beans shelling – have in common a high intake of soluble and insoluble fiber, B vitamins, useful for the proper functioning neuromuscular, and minerals like magnesium, potassium and phosphorus.
7. Onions, garlic and shallots
Onions, garlic and shallots contribute to cardiovascular health through their active phytocompounds including sulfur substances (allicin garlic, diphenylamine, allyl disulfide in onions) and other specific compounds. The benefits of regular consumption are now proven: they promote blood flow, help lower cholesterol and blood pressure. Finally, they have antibacterial and diuretic properties.
8. Sweet potato
The sweet potato is particularly rich in beta-carotene, which helps prevent certain cancers (stomach, pancreas, mouth and gums) also potassium, which reduces blood pressure, vitamin B6, which prevents heart disease, vitamin C, which strengthens immunity, and if you eat the skin, insoluble fiber, which Stems constipation and diverticulosis.
The pepper is one of the richest in vitamin C vegetables (this is also from the red pepper that has been isolated for the first time), but also in beta-carotene and flavonoids pigments, which are a precious components to reduce the risk of cancer.
Carrots tops for the contribution of provitamin A (or beta carotene) : as an antioxidant and as a precursor of vitamin A, essential for cell growth, vision and good condition of the skin. Carrots are also rich in pectin, a soluble fiber that can lower a high cholesterol too.