Vegetables are essential vegetables, leaves, or stems to take care of health, since they facilitate the incorporation of many nutrients.
Have you ever wondered which ones are the best to include in your diet? Here is a list detailing its main features and benefits:
Garlic (Allium sativum L.) is made up mainly of water and carbohydrates, it contains vitamins B and C, as well as minerals such as potassium, calcium, phosphorus and magnesium. Its benefits include:
- Relieve flu, cough and earache, thanks to its anti-inflammatory and expectorant effects and the presence of allicin, a chemical responsible for its smell and antibacterial and antiviral properties.
- Soothe toothache, thanks to its anti-inflammatory effects.
- Function as a digestive and facilitate weight loss.
- Protect the skin, especially from acne or varicose veins, thanks to its antibacterial and anti-inflammatory potential.
- Reduce “bad” cholesterol levels and increase “good” cholesterol levels, thanks to the presence of two compounds: allicin and ajoene.
It is very important that garlic is consumed raw, since cooking destroys its ability to produce allicin, the substance to which most of its benefits are attributed.
If this is difficult for you, you can chop it, and let it rest for 15 minutes before using it in food or as a remedy.
The artichoke, also called artichoke (Cynara scolymus), is a plant that stands out for being very nutritious: it is rich in B vitamins, minerals, such as calcium, copper, phosphorus, iron, manganese, and potassium, fiber, and compounds antioxidants. Its benefits include:
- Stimulate the appetite and facilitate digestion, thanks to its rich inulin content.
- Facilitate intestinal transit and prevent gastrointestinal disorders such as constipation. It also appears to be helpful against nausea and stomach aches.
- Promote the digestion of fats.
- Protect cellular health and prevent conditions such as high levels of “bad” cholesterol in the blood, thanks to its antioxidant, antibacterial, antihistamine and hepatoprotective properties.
- Vegetables to burn more fat
Broccoli (Brassica oleracea var. Italica) is a cruciferous rich in vitamins A, B, C, E, and K, pantothenic acid, beta-carotene, lutein, niacin, riboflavin, thiamine, and zeaxanthin. It also contains important minerals such as calcium, phosphorus, iron, magnesium, potassium, and zinc. Its benefits include:
- Help control blood cholesterol levels and facilitate the digestive process, thanks to its rich content of fiber and antioxidant compounds.
- Increase insulin resistance, thanks to the presence of compounds such as sulforaphane and kaempferol.
- Improve metabolic function and reduce the impact of aging processes.
- Protect the skin and hair, thanks to its richness in vitamins A and C.
The sweet potato, sweet potato, sweet potato, or sweet potato, is the edible root of the vine (Ipomoea batatas).
A medium sweet potato has 4 g. fiber, 2 g. of protein and a large amount of vitamin A, C, and B6, minerals, such as calcium, phosphorus, magnesium, and potassium, and antioxidant compounds, such as phytosterols, isoflavones, and amino acids such as glutamic acid, leucine, and threonine. Among its benefits, it stands out:
- Relieve pain caused by arthritis.
- Stimulate the immune system, strengthening defenses and preventing many infections.
- Facilitate the control of blood sugar levels.
- Improve the digestion of food and the absorption of its nutrients.
- Prevent gastrointestinal disorders, such as swallowing or constipation.
The onion (Allium cepa) is a vegetable rich in vitamins A, B and C, calcium, magnesium, phosphorus, iron and potassium. Its main active compounds are allicin and alliin, to which different properties are attributed:
- Relieve upset stomachs.
- Increase defenses.
- Calm the cough.
- Fight bacterial and fungal infections.
- Stimulate healing.
- Strengthen skin health.
- Reduce cholesterol levels in the blood.
Asparagus (Asparagus officinalis) is a very nutritious plant. Half a cup has just 20 calories, 2.2 g of protein, 0.2 g of fat, 1.8 g of fiber, vitamins A, C, E, and K, and minerals, especially phosphorus and potassium. Its benefits include:
- Increase the feeling of satiety and promote weight loss.
- Stimulate the development of beneficial intestinal bacteria and prevent gastrointestinal disorders.
- Keep blood pressure levels under control.
- Combat the impact of free radicals (unstable molecules that affect healthy cell structures and promote the appearance of diseases).
Spinach (Spinacia oleracea) is a plant rich in vitamins A, E, and K, as well as several minerals and antioxidants. Its benefits include:
- Stimulate bowel movements, add bulk to stools, and prevent constipation.
- Extending the periods of time between meals by increasing the feeling of fullness.
- Strengthen the skin, reduce the impact of free and radicals and provide protection against ultraviolet rays.
- Protect vision (its consumption is associated with a decrease in the risk of cataracts and macular degeneration due to age).
- Regulate blood pressure levels and reduce the risk of heart attacks and strokes.
- Green vegetables that help purify the body
The kale (Brassica oleracea var. Sabellica) also called kale, kale or green cabbage, is a cruciferous that stands out for its rich nutritional quality, since it has vitamins A, B, C, and K, minerals, such as calcium, iron and potassium, large amounts of dietary fiber, and many antioxidant compounds, such as lutein, quercetin, and zeaxanthin. Among its benefits are:
- Help control blood sugar levels.
- Reduce blood pressure and therefore the risk of different cardiovascular conditions.
- Facilitate weight control.
- Strengthen hair and skin.
- Work as anti-inflammatory.
- Protect gastrointestinal health, preventing disorders such as diarrhea, bloating and constipation.
The tomato is the fruit of the Solanum lycopersicum plant. It is considered a superfood because it has important amounts of vitamins A, B, C, E and K, minerals, such as copper, phosphorus, magnesium and potassium, a high content of water, fiber, and organic compounds such as lycopene, which gives its red color, and contributes to many of its properties:
- Anti-inflammatory, antiperspirant and anti-aging, especially useful for skin care.
- Cardioprotective, reducing the levels of “bad” cholesterol in the blood, blood pressure, and fatty deposits.
- Digestive, stimulating the release of gastric juices, facilitating the processing of food and the absorption of its nutrients.
The carrot (Daucus carota) is rich in vitamins, C, D and especially A, and minerals such as calcium, iron and potassium. Its benefits include:
- Soothe gastrointestinal problems, such as heartburn and constipation.
- Fight the effects of free radicals.
- Facilitate the control of blood pressure levels.
- Strengthen the eye tissue.
- Delay the appearance of aging symptoms, especially marks or wrinkles on the skin.
Until significant scientific evidence from human trials is available, people interested in using herbal therapies and supplements should exercise extreme caution.
Do not abandon or modify your medications or treatments, first talk to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted: Comprehensive Natural Medicines Database, US National Library of Medicine, US Department of Agriculture, National Institute for Complementary and Alternative Medicine.