Plant food prevails in the diet of modern man, because he spends so much energy to constantly eat meat. The most healthy vegetables are a source of essential vitamins and minerals that help the immune system and enhance health.
What is in the composition of the most healthy vegetables
Many vegetables contain useful substances necessary for humans:
• vitamins (groups A, B,);
• micro and macro elements;
• vegetable proteins and amino acids;
• carbohydrate compounds.
The most healthy vegetables for a healthy life
The body suffers a shortage of animal proteins easier than a lack of vitamins and minerals, so we can say that vegetables are much more important than meat for proper nutrition.
• Carrot - It is a source of vitamins (E, B, K, PP), minerals (potassium, magnesium, phosphorus, fluorine). It improves blood composition and has a beneficial effect on the cardiovascular system. Strengthens hair and nails, improves skin condition. Beta-carotene (Vitamin A) is necessary for normal metabolism and the smooth functioning of the immune system.
• Beet - a source of natural carbohydrates (sugar), vitamins and minerals (iron, potassium, calcium, magnesium, phosphorus). Promotes proper digestion and metabolism, normalizes the state of microflora, removes toxins and toxins through the excretory system, helps cleanse blood vessels, improves blood counts.
Beets contain a lot of fiber, which reduces the level of triglycerides and cholesterol, strengthens blood vessels. The red color of beets is obtained due to betaine - it is an antioxidant that is actively involved in hematopoiesis and restores blood vessels. Betaine also helps to reduce the level of homocysteine, which is dangerous for blood vessels and increases in case of a lack of B vitamins.
• White cabbage - contains an extensive list of vitamins and minerals. It is a source of vitamin U, which is rarely found in other vegetables and is necessary for the normal functioning of the human body. Normalizes metabolic processes, improves the condition of the kidneys and excretory system.
• Cauliflower - contain vitamins A, C, B, PP and potassium, calcium, magnesium, sodium, phosphorus. Effectively copes with gastritis and a pre-ulcerated condition. Normalizes cholesterol, strengthens the walls of blood vessels.
• Broccoli - A rich source of B vitamins that have a positive effect on the digestive and excretory system.
Different types of salads also belong to the Cabbage family and can be used in combination with various vegetables and herbs.
• Horseradish - also a plant related to Cabbage, its rhizome has antiseptic properties, so it is added to conservation to prevent the spread of pathogenic microbes.
• Potatoes - Helps to get rid of gastrointestinal diseases, has a beneficial effect on the cardiovascular system, prevents the appearance of atherosclerosis. Fresh potato juice has antispasmodic and diuretic effects.
• Tomatoes - stimulate metabolism and renal processes, reduce the level of "bad" cholesterol, improve blood tests. They contain many vitamins from group A to the end of the list, lycopene (an antioxidant that is involved in the breakdown of fats).
• Cucumbers do not differ in rich composition, but exhibit a noticeable diuretic effect and help cleanse the kidneys, get rid of edema. Helps lower acidity in the stomach. Due to their low calorie content, they are very often used on diets.
• Sweet pepper - it contains more vitamin C than in citrus fruits and black currants, 100 grams of sweet bell pepper contains 130 mg of vitamin C, which is four times the daily intake. In addition, pepper contains vitamins B, P, PP and minerals (potassium, calcium, sodium, phosphorus and others). Therefore, pepper has a beneficial effect on immunity and stimulates the body's defenses.
Red pepper is obtained this color due to the presence of lycopene - this carotenoid pigment is a well-known antioxidant that protects cells and removes toxins.
• Eggplant, zucchini, squash, pumpkins - Each vegetable from the pumpkin family has unique properties. They contain fiber, many vitamins and minerals. Normalize the water-salt balance in the body, regulate cardiac activity, improve the condition of the liver and kidneys.
In eggplant is a substance nasunin - a flavonoid that protects brain cells from damage.
• Radish, radish - These vegetables contain vegetable proteins, nitrogenous and ash substances, mineral salts. Phytoncides are natural antibiotics that strengthen the immune system and prevent the spread of viruses. Therefore, radish is used in the treatment of tonsillitis and cough.
Radish - a plant from the genus Radish, which is available in fresh form for consumption from early spring. Oddly enough, the most useful part of radish is the tops, that is, leaves that are added to salads, soups and other dishes.
• Onion - a gift of nature, contains in its composition valuable organic acids and essential oils. It activates the metabolism, helps with inflammatory diseases. Vitamin C and folic acid support the cardiovascular system. Peptides promote the absorption of minerals and strengthen the skeletal system.
• Garlic - A natural broad-spectrum antibiotic that contains more than 150 nutrients. It has a general strengthening, anti-inflammatory effect. Stimulates the immune system and strengthens the body's natural defenses.
• Spinach - It looks like grass, but it belongs to vegetables and in composition is ahead of many vegetables, it contains vitamins A, B, C, D, E, K, P, PP, a lot of minerals. Improves the condition of the intestines and pancreas, cleanses blood vessels. It activates brain processes and normalizes the nervous system.
• Legumes - we will put it on this list, since peas and beans are often used fresh together with other vegetables. They contain a huge amount of vegetable protein, carbohydrates and fiber, so they can become an independent dish. Fresh leguminous plants have many vitamins C, B, PP, as well as iron, potassium, and phosphorus.
The main methods of cooking the most healthy vegetables
Of course, almost all vegetables are recommended to be eaten raw, then vitamins, volatile and beneficial substances are stored in the maximum amount. Many vitamins are well absorbed only in combination with fats, so it is recommended to season salads with vegetable oil, preferably unrefined (sunflower, corn, olive, linseed).
Vegetables can be boiled for salads, this is especially true for the "winter options", when there is not enough fresh tomatoes and cucumbers, then boiled root vegetables: potatoes, beets, carrots are useful. They are added to soups and side dishes, stewed and baked.
Special article - canned vegetables have almost no nutritional valuebut are very common as a supplement to the "winter" diet. However, if natural fermentation processes are used instead of preservatives (vinegar and citric acid), very useful products are obtained: sauerkraut, cucumbers and tomatoes. Natural enzymes appear in them, which have probiotic properties and improve the intestinal microflora.
