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These are the healthiest vegetables there are and you should eat them every day - Walla! health

2021-10-06T13:58:42.239Z


Lettuce, broccoli and spinach are not only delicious vegetables, but they can also protect the body from heart disease, diabetes and even cancer. Nutritionist explains


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  • Nutrition and diet

  • Preventive nutrition

These are the healthiest vegetables there are and you should eat them every day

Most of us add tomatoes, cucumbers, squash and onions to a salad, but to make it really healthy you should include green leaves in it that can protect the body from heart disease, diabetes and even cancer.

Nutritionist explains

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  • vegetables

  • broccoli

  • cauliflower

  • green leaves

  • lettuce

  • Spinach

  • heart diseases

  • cancer

  • diabetes mellitus

  • diet

  • Vegetables and fruits

Merav Mor-Ofir

Wednesday, 06 October 2021, 07:15 Updated: 07:18

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It is common to think that all vegetables in a salad are equal.

This means that the tomato has advantages that the cucumber does not have, and God forbid returns.

But there is one group that seems to be a little better than all of them - the green vegetables.



The group of green vegetables is of great importance in nutrition, and it includes many types of vegetables from different families.

An analysis of nearly a hundred studies has found that increased consumption of vegetables and fruits, up to about 600 g per day, is associated with a reduction in the risk of cancer, as well as consumption of green vegetables and vegetables from the cruciferous family.

Here are examples of the ingredients that are typical of green vegetables that contribute to reducing the risk of cancer, diabetes, cardiovascular disease - and in general contribute to health in almost every aspect.

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To the full article

Anti-cancer compounds in the cruciferous family

Cruciferous vegetables such as broccoli, cabbage and cauliflower are unique in that they are a rich source of sulfur-containing compounds known as glucosinolates.

Cutting or chewing cruciferous vegetables results in the formation of biologically active substances called isothionates, such as sulforophane and indole 3 carbinol.

These substances may alter the metabolism or activity of sex hormones in ways that may prevent the development of hormone-sensitive cancers.

Vegetables on.

Broccoli (Photo: Walla !, Matan Chopin)

In addition, some observational studies have found that high consumption of cruciferous vegetables is associated with a lower risk of lung cancer and colon cancer.

There is evidence that genetic variation may affect the effectiveness of cruciferous vegetables in reducing the risk of cancer.



It should be noted that glucosinolates are indeed found in relatively high concentrations in cruciferous vegetables, but cooking - and especially boiling and cooking at high energy levels - may reduce the bioavailability of the active ingredients.

Folate (the natural substance that "imitates" folic acid)

Dark green leafy vegetables such as parsley, dill, spinach, lettuce, arugula and broccoli, are rich in folate.

Folate plays an important role in DNA production and methylation (adding a methyl group to DNA) - an essential process for normal development and cell differentiation.

Contain an essential compound for normal development and cell differentiation.

Spinach Shakshuka (Photo: ShutterStock)

In some cancers, abnormal methylation of DNA has been demonstrated, leading to abnormal gene expression. Folate deficiency can lead to incorrect attachment of building blocks to DNA (orthill instead of thyme).

In addition, there is a known interaction between folate and alcohol and the risk of certain cancers.

Folate consumption may be a protective factor against cancer, such as colon cancer associated with increased alcohol consumption.



Green leafy vegetables are also rich in vitamin 6B, which together with folate and vitamin B12 is involved in folate metabolism, so it is also important in DNA production, repair and methylation.

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Vitamin E Antioxidant

Certain green vegetables like spinach, coriander, mustard leaves and broccoli are a good source of vitamin E. This vitamin is considered an antioxidant.

Studies show that it encourages DNA repair and prevents damage to DNA, oxidation of fats and activation of carcinogens such as nitrosomines.

Vitamin E protects vitamin A and selenium in the body.

In addition to acting as an active oxygen molecule, it boosts the body's immune response, which may play a role in protecting against cancer (vegetables like carrots, sweet potatoes and pumpkin are also a source of vitamin E).



To reduce the risk of cancer, it is recommended to consume cruciferous vegetables on a daily basis - broccoli, cauliflower, cabbage of various kinds, kohlrabi, turnips, radishes, radishes, rocket leaves, arugula, mustard leaves and more - live, steamed or stewed for a short time and immediately chilled, or sautéed.

It is recommended to consume cruciferous vegetables on a daily basis.

Urgula (Photo: ShutterStock)

Minerals and vitamins that reduce the risk of cardiovascular disease

A study examining different groups of vegetables and fruits, found that dark green leafy vegetables have the highest content of seven essential nutrients.

For every 100 grams, they provided at least 50 percent of the recommended daily allowance of vitamin C and vitamin K, 25 percent of the recommended dose of folate;

And 10 percent of the recommended dose of potassium, calcium, magnesium, iron, copper, manganese and vitamin B6.



The green leafy vegetable group also had the highest content of the yellow-orange pigment beta-carotene, which is a source of vitamin A, the yellow-orange carotenoids antioxidants lutein and zioxanthin, and flavonoids (flavonoids).

Green leafy vegetables are also the richest in nitrates - which we will expand on soon.



All of these nutrients and phytochemicals contribute to cardiovascular health through various mechanisms - reduction of oxidative and inflammatory processes, blood pressure levels, blood homocysteine ​​levels and more.

Nitrates that protect the heart

Nitrates (nitrates) found mainly in green leafy vegetables as well as beets are now recognized as important and biologically active phytochemicals with heart-protective properties.

In clinical studies, dietary nitrate has been shown to have similar effects to externally supplied oxygen nitrogen.



These effects include both a reduction in blood pressure levels and an improvement in other markers of vascular health such as endothelial function, arterial stiffness, blood flow and platelet adhesion.

From the information accumulated so far, it seems that nitrates from vegetables play a crucial role in maintaining normal blood pressure levels and cardiovascular health.

(Photo: image processing, Walla system)

Reducing the risk of diabetes

Green vegetables can also help reduce the risk of diabetes. An analysis of all studies has found that higher consumption of vegetables and fruits, especially leafy green vegetables, will contain high concentrations of antioxidants such as vitamin C, beta-carotene, lutein and ziaxanthin as well as polyphenols, associated with a 13 percent reduced risk of developing diabetes. A link has also been found between consuming root vegetables, such as carrots, radishes, beets, celery root and more to reduce the risk of diabetes.



In those with diabetes, oxidative stress - an imbalance between the levels of active oxygen molecules and antioxidants - is consistently observed and its level tends to be higher among those with more diabetic complications. Reducing oxidative stress can help improve glucose metabolism. Green vegetables are also a good source of magnesium which may also improve glucose metabolism.



Analyzes of all studies have found an inverse relationship between magnesium intake and the incidence of diabetes, as well as a dose-response relationship between leafy vegetable consumption and reduced risk of diabetes.

Any increase of 0.2 servings per day in the consumption of such vegetables (about a quarter cup), was associated with a 13 percent lower risk of diabetes.

To reduce the risk of diabetes it is important to consume more green leafy vegetables rich in magnesium.



Merav Mor-Ofir is a clinical nutritionist M.SC.

Scientific advisor to the Plants Council

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