Top 10 best vegetables for health

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All vegetables are good for you, but some more than others! Here are the top 10 best vegetables recommended in a diet prevention. Integrate them into your menu to get the vitamins and minerals your body needs!
1. In the top 10 best vegetables for your health: tomato

In the top 10 best vegetables for your health: tomato

Tomato can protect against prostate cancer thanks to its rich lycopene, the pigment that gives it its bright red color. This pigment is found in products derived from tomato – tomato sauce, coulis and ketchup. Other tomato phytocomponents, such as chlorogenic acid and ferulic acid, as well as vitamin C and beta-carotene, probably work synergistically.

2. Broccoli, a vegetable of choice for your health!

Broccoli, a vegetable of choice for your health!

The broccoli is one of the most studied by nutritionists vegetables, and rightly so. It is an excellent source of vitamin C and beta-carotene antioxidants, vitamin B9 (or folate) and potassium, which reduce the risk of cardiovascular disease. Above all, it is exceptionally well supplied with protective phytocomponents. Among these, dithiolethones and indoles, which oppose hormone-dependent cancers; sulphoraphane and isothiocyanates, other sulfur-containing substances that stimulate enzymes that can fight cancer and neutralize carcinogens; lutein, an effective pigment in the fight against colon cancer and macular degeneration.

3. Cauliflower is one of the best vegetables for your health

Cauliflower is one of the best vegetables for your health

Cabbage, cauliflower and all cruciferous vegetables (which include turnips, radish, watercress) are remarkably rich in vitamins C and B9 (folates), as well as sulfur-containing substances that protect against cancer (like found in broccoli). They also protect against hormone-dependent cancers, as well as cancers of the colon and rectum.

4. Winter squash, a cucurbbit beneficial to your health

Winter squash, a cucurbbit beneficial to your health

The squash winter contains much beta-carotene more flesh is colored, the higher its rate, the higher the antioxidant properties of the vegetable are interesting. It also provides vitamins C and B, potassium, magnesium and abundant fiber (especially soluble), which can improve fat metabolism and lower blood cholesterol.

5. Spinach for an iron health

Spinach for an iron health

The spinach and other dark green leafy vegetables (chard, lamb’s lettuce, lettuce, arugula, etc.) are generous providers of protective substances. They contain a lot of vitamin C, B9 and beta-carotene. They are rich in fiber and minerals. Their pigments – lutein, chlorophyll, xanthine – are useful in the fight against free radicals in excess. Finally, they bring small amounts of omega-3 fatty acids beneficial for cardiovascular health .

6. Legumes for good health

Legumes for good health

The leguminous plants – lentils, beans, chickpeas, shelling beans – have in common a high intake of soluble and insoluble fiber, vitamin B, useful for the proper functioning of the musculoskeletal system, and minerals such as magnesium, potassium and phosphorus. There are also vegetable proteins in a significant amount, and more carbohydrates (especially complex) than in other vegetables.

7. Onion, garlic and shallot are among the best vegetables for your health

Onion, garlic and shallot are among the best vegetables for your health

Onions, garlic and shallots contribute to cardiovascular health through their active phytocomponents, including sulfur-containing substances (garlic allicin, diphenylamine, allyl disulfide in the onion) and other specific compounds . The benefits of regular consumption are now proven: they promote fluidity, help lower cholesterol and blood pressure. They finally have antibacterial and diuretic properties.

8. Sweet potato is one of the 10 best vegetables for your health

Sweet potato is one of the 10 best vegetables for your health

Sweet potato is particularly rich in beta-carotene, which helps prevent certain cancers (stomach, pancreas, mouth and gums); potassium, which reduces blood pressure; vitamin B6, which prevents heart disease; vitamin C, which strengthens immunity; and, if we eat the peel, insoluble fiber, which prevents constipation and diverticulosis. It also contains ferulic acid, which seems to fight cancer and HIV, an anticancer drug called chlorogenic acid, lutein and zeaxanthin, which protect against both cancer and eye diseases, and and plant sterols, which lower cholesterol.

9. Pepper is in the top 10 best vegetables for your health

Pepper is in the top 10 best vegetables for your health

Pepper is one of the richest vegetables in Vitamin C (it was first isolated from red pepper for the first time), but also in beta-carotene and flavonoid pigments, precious ingredients in the fight against free radicals and which can reduce the risk of cancer.

1. Carrot is essential to a healthy lifestyle

Carrot is essential to a healthy lifestyle

The carrot comes in first for the supply of provitamin A (or beta-carotene), doubly interesting: as an antioxidant and as a precursor of vitamin A, essential for cell growth, vision and good condition of the skin. The carrot is also rich in pectins, soluble fibers that can lower cholesterol levels too high.

Dr. Kimberly Seltzer

Postdoctoral Scholar, UC Berkeley Research Assistant, MIT

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