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If already a salad: 9 healthiest vegetables there are

Each vegetable you choose will contribute to your body quite a bit of health, but there are some that besides some vitamins and dietary fiber also actually work for your body in preventing disease.

We have collected the best of the best

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• vegetables

• Spinach

• Kyle

• asparagus

• garlic

• broccoli

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health

Wednesday, 21 July 2021, 06:33 Updated: 12:20

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Everyone knows that vegetables are good for health, most also know that you should eat at least 5 servings of vegetables a day, and preferably in different colors.

But which vegetables are

best

to eat?

Most vegetables are low in calories, almost all of them are rich in dietary fiber, vitamins and minerals, but there are some real stars that add value - from the ability to fight inflammation to a real chance to prevent disease.

Here are the 9 healthiest vegetables you should include in your menu:

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1. Spinach

Popeye was right.

Spinach leaves in a pan (Photo: Walla !, Ayala Jenny)

Spinach is full of vitamins as well as potassium and iron, which are very important for maintaining the health of blood cells and blood pressure.

One cup (30 grams) of spinach provides 56 percent of the amount of vitamin A we need per day, and the whole body's requirement for vitamin K.

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Spinach also contains a lot of antioxidants that can help reduce the risk of chronic diseases.

One study found that dark green leafy vegetables like spinach are high in beta carotene and lutein, two types of antioxidants that have been linked to a reduced risk of cancer.

Another study found that eating two servings of spinach (and also kale or cabbage - which we’ll get to later) a day, helped older people stop the deterioration in their cognitive abilities, helped prevent dementia (dementia) and made the brain about 11 years younger.

2. Carrots

Not just for sight.

Carrots (Photo: ShutterStock)

Carrots are known as a food that is healthy for the eyes, and rightly so, but this is really not its only benefit. Carrots are full of vitamin A, providing 428 percent of the daily recommended value in just one cup (128 grams). In addition to vitamin A, carrots are also rich in vitamin C - also an antioxidant that is known to greatly strengthen the immune system - vitamin K and potassium.

Carrots contain beta-carotene, an antioxidant that gives carrots their orange color and can help prevent cancer. One study found that for every serving of carrots a week, participants' risk of prostate cancer was reduced by 5 percent. Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots were three times more likely to develop lung cancer.

Carrots also contain a large amount of soluble fiber, so it has been suggested that they can help lower bad cholesterol (LDL) levels and raise good cholesterol (HDL) levels in the blood.

This effect reduces the risk of blood clots and the cardiac complications associated with them.

3. Broccoli

Favorite section.

Broccoli salad (Photo: Walla !, Matan Chopin)

A cup of broccoli provides 116 percent of daily vitamin K intake, 135 percent of vitamin C requirement and a good amount of folic acid, manganese and potassium.

In addition, broccoli is one of the richest vegetables in calcium, with a high rate of absorption and availability to the body.

Broccoli leaves are also rich in nutrients - they are rich in protein and also contain the highest amount of vitamin A and fiber compared to other green leaves.

Broccoli belongs to the cruciferous vegetable family, one of the highest quality families in the field of health.

A study found that various compounds and certain enzymes found naturally in cruciferous vegetables may actually prevent the recurrence of various cancers by killing the cancerous stem cells.

And that's really not all.

Eating broccoli may help prevent various types of chronic diseases.

An animal study from 2010 found that consuming broccoli sprouts can protect the heart from oxidative stress that causes it to get sick, by significantly lowering oxidation levels.

4. Garlic

Star.

Garlic (Photo: ShutterStock, AlessandroZocc)

It has been customary to attribute - for many years - medical properties for the prevention and treatment of a wide range of diseases and medical conditions.

Some of those benefits are scientifically supported and others less so, but is in any case a healthy and tasty addition to the kitchen.

So what can he do?

Garlic can work against bacteria.

There are several studies that have shown that fresh (and not dried) garlic can kill certain bacteria, such as E. coli, resistant staphylococci and also salmonella under laboratory conditions.

This mechanism may indicate that fresh garlic may play a role in the prevention of, for example, infections as well as food poisoning.

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Studies have also found that garlic may be effective in slowing the development of atherosclerosis and also reduce, albeit only minimally, blood pressure.

Another study, from China, found that garlic (as well as vegetables like leeks, green onions and chives) help reduce the risk of colon and rectal cancer.

5. Bud cabbage

Give him a chance.

Brussels sprouts (Photo: ShutterStock)

Like broccoli, Brussels sprouts belong to the cruciferous vegetable family, and contain the same health-promoting plant compounds. Brussels sprouts are very rich in nutrients. One serving of it provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese and potassium.

A study by the University of Aberdeen in Scotland found that Brussels sprouts may help delay dementia, including Alzheimer's. The researchers found that sprouted cabbage has a high amount of retinoic acid - a derivative of vitamin A - which, in interaction with specific receptors, plays a vital role in the central nervous system. This component is especially important for the function and health of the eye and brain that develops in fetuses. In the adult brain retinoic acid plays a different and more "concentrated" role that can have an effect on neurological, degenerative and psychiatric disorders.

Another study showed that eating Brussels sprouts led to a 15-30 percent increase in some of the specific enzymes that control detoxification, which may reduce the risk of colon cancer.

6.Kyle

A perfect addition to smoothies.

Green smoothie (Photo: ShutterStock)

Although its popularity has declined a bit in recent years, Kyle remains one of the healthiest leafy vegetables there is.

Kyle has a high content of vitamins A, C and K, which is especially important for blood clotting.

Because of the high amount of antioxidants in it, kale may be heart-healthy.

In a 2008 study, 32 men with high cholesterol drank 150 ml of kale smoothie daily for 12 weeks. At the end of the study, their good cholesterol rose by 27 percent, and their bad cholesterol dropped by 10 percent. Another study showed that drinking juice Kyle may lower blood pressure and help lower blood cholesterol and blood sugar.

7. Chard

Great for diabetics.

Mangold (Photo: Nimrod Saunders)

Chard has a particularly high content of vitamin K - one cup of chard leaves contains close to 3 times the recommended daily amount to consume.

Besides, it also has a nice amount of magnesium, which is important for muscle and nerve function, regulating blood glucose levels and blood pressure.

Chard is especially known for its potential to prevent damage caused by diabetes.

One animal study found that chard extract reverses the effects of diabetes by lowering blood sugar levels and preventing damage to free radical cells that cause disease.

Other studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes.

8. Asparagus

Great for pregnant women.

Asparagus dish (Photo: Afik Gabay)

Half a cup of asparagus makes up a third of the daily intake of vitamin K. Asparagus is also rich in folic acid, which belongs to the group of water-soluble B vitamins.

Obtaining enough folic acid from sources like asparagus can offer protection against disease and can prevent birth defects during pregnancy.

This amount also provides a lot of selenium, thiamine and riboflavin.

There are studies that also show that asparagus may benefit the liver by supporting its metabolic function.

Some studies suggest that the amino acids and minerals found in asparagus extract may alleviate the various symptoms of hangover.

The part that is found to be most beneficial in the plant are the asparagus leaves.

Further studies are being done to test whether the amino acids in asparagus can accelerate the rate of alcohol breakdown in the liver, unfortunately no unequivocal recommendation has yet been made regarding the process.

9. Purple cabbage

Bitter taste, and not for nothing.

Purple cabbage (Photo: Dror Einav)

And once again we are back to the stars of the health sections - the family of the crusaders. Purple cabbage also contains all the benefits already enumerated by this family, and it also has some benefits of its own. One cup (89 grams) of red cabbage contains 2 grams of dietary fiber, as well as 85 percent of the daily vitamin C requirement. Red cabbage is also rich in anthocyanins, a group of herbal compounds that contribute to its distinct color as well as a variety of health benefits.

Consumption of these anthocyanins can help protect against atherosclerosis, which leads to cardiovascular disease. In addition, these pigments act as antioxidants and thus prevent the oxidation of "bad" cholesterol in the first place, and at the same time they have an anti-inflammatory effect and maintain the integrity of blood vessels. In addition, anthocyanins have a relaxing effect on blood vessels, which contributes to reducing high blood pressure.

According to other studies, another ingredient in cabbage - called sulforaphane, that gives cabbage its bitter taste, can prevent or delay certain types of cancer, including esophageal cancer, melanoma, pancreatic cancer and prostate cancer.

Beyond that, researchers have found that the sulforaphane in cabbage can inhibit the enzyme histone acetyls, which is usually involved in the development and progression of cancer cells.

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