Healthy Vegetables | Count The 10 Healthy Vegetables On The Planet

Count The 10 Healthy Vegetables On The Planet:
 
The most healthy food is known as a vegetable. Most vegetables are low in calories and rich in vitamins, minerals and vegetable fibres. However, it stands out among some vegetables and various vegetables. This article describes the ten healthiest vegetables and why they appear in your diet.
 
1)Spinach
 
This green leafy vegetable is one of the healthiest vegetables on the chart, thanks to its impressive nutrients.
 
1. A cup (30 grams) of raw spinach can provide 56% of your daily vitamins, plus the vitamin K needs you need every day – all of which require only 7 calories.
 
2. Spinach also contains a lot of antioxidants, which can help reduce the risk of chronic diseases.
 
3. A study found that dark green leafy vegetables like spinach contain large amounts of beta carotene and lutein, both of which reduce the risk of cancer.
 
4. In addition, a 2015 study found that spinach consumption may be good for heart health because it lowers blood pressure.
 
Summary: Spinach is rich in antioxidants, which can reduce the risk of chronic diseases, because it can reduce risk factors such as high blood pressure.
 
2)Carrot
Carrots are rich in vitamin A, and a cup (128 grams) of carrot juice a day has reached 428% of the daily intake of vitamin A recommended by experts.
1. They contain beta-carotene, an antioxidant that gives the carrots a bright orange color and helps prevent cancer.
 
2. In fact, one study showed that eating a carrot a week reduced participants’ risk of prostate cancer by more than 5%.
 
3. Another study showed that eating carrots can reduce the risk of lung cancer in smokers. People who do not eat carrots are three times more likely to develop lung cancer than those who eat carrots at least once a week.
 
4, carrots are also rich in vitamin C, vitamin K and potassium, to supplement the trace elements needed by the body.
 
Summary: Carotene has a particularly high content of carotene, which can be converted to vitamin A. Their high antioxidant content may help reduce the risk of lung cancer and prostate cancer.
 
3)Broccoli
Broccoli belongs to the cruciferous vegetable, which is rich in a compound containing a sulfur compound, known as sulphogluconate, and a by-product of sulphur sulphur (8).
(1) Sulfophane is an important finding that has been shown to protect cancer.
 
In an animal study, sulforaphane reduced the number and number of breast cancer cells and also blocked tumor growth in mice with breast cancer cells.
 
(2) Eating broccoli helps prevent other types of chronic diseases.
 
An animal study in 2016 found that eating broccoli sprouts protects the heart from disease by reducing oxidative stress levels by up to 10%, thereby protecting the heart from disease-induced oxidative stress.
 
(3) In addition to preventing diseases, broccoli is also rich in nutrients.
 
A cup (91 grams) of broccoli juice provides 116% of the daily vitamin K required, 135% of the daily vitamin C required, and a large amount of folic acid, manganese and potassium.
 
4)Garlic
 
Eating garlic game
 
Garlic has a long history as a medicinal plant, and its roots can be traced back to ancient China and ancient Egypt.
The main ingredient of garlic is allicin, a plant compound that provides various health benefits of garlic.
 
(1) Several studies have shown that garlic can regulate blood sugar and promote heart health.
 
1. In an animal study, rats with diabetes were given garlic oil or diallyl trisulfide, a component of garlic. Both types of garlic lower blood sugar and improve insulin sensitivity.
 
2. Another study fed garlic to people who participated and who did not have heart disease. The results showed that garlic can lower cholesterol, triglycerides and LDL cholesterol in the blood, while increasing the high-density lipoprotein cholesterol in both groups.
 
Summary: Studies have shown that garlic may help lower triglyceride levels in the blood. Some studies have also found that although more research is needed, it may lower blood sugar levels and may have an anti-cancer effect.
 
5)Brussels sprouts (Brussels sprouts)
Like broccoli, Brussels sprouts is a member of the cruciferous vegetable and contains the same plant compounds that promote health.
(1) Brussels sprouts also contain an antioxidant which is particularly effective in preventing cell damage.
 
An animal study found that kaempferol protects animals against free radicals, which cause oxidative damage to cells and can lead to chronic diseases.
 
(2) The consumption of Brussels sprouts also helps to enhance the detoxification function.
 
One study showed that eating brussels blue caused some 15-30% increase in specific enzymes that control detoxification, which could reduce the risk of colorectal cancer.
 
(3) In addition, the nutritional content of Brussels sprouts is very high.
 
Each serving contains a lot of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese and potassium.
 
Summary: Brussels sprouts contain an antioxidant called kaempferol (behenylphenol), which prevents oxidative damage to cells and prevents chronic diseases. They may also help to enhance the body’s detoxification function.
 
6)Kale
The ocean of kale
 
Like other green leafy vegetables, cabbage is known for its health-promoting qualities, including its nutrient density and antioxidant properties.
 
A cup (67 grams) of raw cabbage juice is rich in vitamins B, potassium, calcium and copper to meet your daily requirements for vitamins A, C and K.
 
(1) Because it contains a large amount of antioxidants, cabbage is also good for heart health.
 
1. In a 2015 study, 32 men with high cholesterol consumed 150 ml of cabbage juice daily for 12 weeks. By the end of the study, high-density lipoprotein cholesterol increased by 27%, low-density lipoprotein cholesterol decreased by 10%, and antioxidant activity increased by 10%.
 
2. Another study showed that drinking cabbage juice can lower blood pressure and help lower blood cholesterol and blood sugar.

Cabbage is rich in vitamins A, C and K and antioxidants. Studies have shown that while increasing high-density lipoprotein cholesterol, drinking cabbage juice can lower blood pressure and low-density lipoprotein cholesterol.

7)Peas
Peas are considered to be starchy vegetables. This means that they consume more carbohydrates and calories than starch-free vegetables and can affect blood sugar levels when consumed in large quantities.
 
(1) However, green peas are very nutritious.
 
1. A cup (160 g) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamine, niacin and folic acid.
 
2, because they are rich in fiber, peas can enhance the beneficial bacteria in the intestines, promote intestinal peristalsis, and thus support digestive health.
 
(2) In addition, pea is rich in saponin, a plant compound known for its anti-cancer effect.
 
Studies have shown that saponin can fight cancer by reducing tumor growth and inducing cell death.
 
Summary: Green peas contain a lot of fiber that helps maintain the health of the digestive system. They also contain a plant compound called saponin that has an anti-cancer effect.
 
8)Swiss beets
Rainbow color
 
Swiss sugar beet has a low calorie content but is high in many essential vitamins and minerals.
 
A cup (36 grams) of beet juice contains only 7 calories, 1 gram of fiber, 1 gram of protein and a lot of vitamins A, C and K, manganese and magnesium.
 
(1) Swiss sugar beets are known for their unique ability to prevent diabetes.
 
1. In an animal study, the study found that by lowering blood sugar levels and preventing cell damage (29), Chald’s extract can reverse the effects of diabetes.
 
2. Other animal studies have shown that the antioxidant composition of sugar beet extract protects the liver and kidneys from the negative effects of diabetes (30, 31).
 
Summary: Some animal studies have shown that Swiss sugar beets can prevent the negative effects of diabetes and may lower blood sugar levels.
 
9)Ginger
Ginger harvest
 
Ginger root is a major ingredient, from vegetables to desserts.
 
(1) Historically, ginger has also been used as a natural medicine for the treatment of motion sickness.
 
Several studies have confirmed the beneficial effects of ginger on nausea. In a review of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared with placebo.
 
(2) Ginger also contains effective anti-inflammatory properties that can help treat inflammation-related diseases such as arthritis, lupus or gout.
 
In one study, patients with osteoarthritis received a concentrated ginger extract to relieve knee pain and alleviate other symptoms.
 
(3) Further research indicates that ginger is also helpful in treating diabetes.
 
A 2015 study investigated the effects of ginger supplements on diabetes. After 12 weeks, ginger was found to be effective in lowering blood sugar levels.
 
Summary: Studies have shown that ginger can reduce nausea and reduce inflammation. Ginger supplements can also help lower blood sugar.
 
10)Asparagus
Behind them are asparagus
 
This spring vegetable is rich in vitamins and minerals, making it an excellent complement to any diet.
 
As long as half a cup (90 grams) of asparagus can provide one-third of the folic acid you need every day.
 
This amount also provides a large amount of selenium, vitamin K, vitamin b1 and riboflavin.
 
Getting enough folic acid from sources such as asparagus can prevent disease and prevent neural tube birth defects during pregnancy.
 
Some tube studies have also shown that asparagus can benefit the liver by supporting its metabolic function and protecting the liver from toxicity.
 
Summary: Asparagus has a particularly high folic acid content, which may help prevent neural tube birth defects. Tube studies have also found that asparagus can support liver function and reduce toxicity.

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