Eating plenty of vegetables may be a simplist way to improve your health and well_being .
All vegetables contain healthful vitamins , minerals and dietray fibers _ but some stand out exceptional benefits.
Here I will describe some benefits of different Vegetables .
1.spinach
Spinach is a leafy green vegetable and a source of vitamin, calcium , iron and antioxidants. Dua to it’s iron and calcium content , spinach is a great addition of dairy free diet.
One raw cup of spinach is mostly made up of water and contain only 7 calories. it also provides:
. an adult’s full daily requirements of vitamin K
. High amount of vitamin A ,
. Magnesium, folate, iron calcium and antioxidants.
Vitamin K is essential for a healthy body. Iron gives energy and healty blood and a high level magnesium for muscle and nerve function.
. Kale
Kale us very popular leafy green vegetable with several health benefits. it provides around 7 calories per cup of raw leaves and good amount of vitamin A , C and k .
Research from 2015 , meanwhile, suggest that kale juice can reduce blood pressure, blood cholesterol and blood sugar level.
Eating just one cup of leafy green vegetable could boost muscle function, according to new Edith Cowan University ( ECU) research.( 24 March,2021)
How to eat kale
People use baby kale in pasta dishes , salad and sandwiches.
3. Broccoli
Broccoli is an incredible healthful vegetable that belongs to the same family as cabbage , kale and cauliflower. These all are cruciferous Vegetables.
Each cup of cupped and boiled broccoli contains
. Around 31 calories
. The daily full requirement of vitamin K
. Twice the daily recommend amount of vitamin C
According to the American institute of cancer research broccoli could thwart the development and progression of prostate cancer.
How to eat broccoli
Broccoli is very versatile.people can roast it , fry it , steam it and blend into soup or enjoy it warm in salad
4 Peas
Peas are a sweet , starchy vegetable . They contain 134 calories per cooked cup,and they are rich in:
. Fiber , providing 9 grams (g) per serving.
. Protein, providing 9 g per serving.
. Vitamin A,C and K
. Certain B vitamins
Green peas are a good source of plant _ based protein . Which may especially beneficial for people with vegetarian or vegan diet.
How to eat peas
It may use in pasta dishes , risotto and curries.
5 Beet
One cup of raw beets contains :
. 58.5 calories
. 442 milligrams (mg) of potassium
. 148 micrograms of folate
Beets and beet juice are great for improving heart health , as the vegetable is rich in heart healthy nitrates
A new study (benefits of beetroot juice) suggests that drinking beetroot juice, which is rich in inorganic nitrate, can alter the balance of bacteria in the mouth in favor of species that promote better cognitive and cardiovascular health.
How to eat Beet
Roasting beets bring out their sweetness,but they also taste great raw in juice,salads and sandwiches.
5. Carrot
Each cup of chopped carrot contains 52 calories and over four time an adults daily recommend intake of vitamin A ,in the form of beta carotene.
Carrots contain vitamin A, and a vitamin A deficiency may result in xerophthalmia, a progressive eye disease. Xerophthalmia can cause night blindness or difficulty seeing when levels of light are low.
According to the Office of Dietary SupplementsTrusted Source, a lack of vitamin A is one of the main preventable causes of blindness in children.
How to eat carrot
Carrot are extremely versatile. They work well in casserole and soups.they also given many health benefits when eaten in raw.
6 . Fermented vegetable
Fermented vegetable provides all the nutrient of their unfermented counterparts as well as healthy probiotics.
Some good vegetable for fermentation include:
. Cabbage,as sauerkraut
. Cucumber,as pickle
. Carrot
. Cauliflower
How to eat fermented vegetable
People eat fermented vegetable in soup , salad , sandwich or as a side dishes.
7 . Tomatoes
Although tomatoes are technically a fruit,most people treat them vegetables and use them in savory dishes. Each cup of chopped,raw tomatoes contains:
. 32 calories
. 427 mg of potassium
. 24.7 mg of vitamin
A diet rich in tomato-based products may help reduce the risk of pancreatic cancer, according to a study from (The University of Montreal). The researchers found that lycopene (provided mainly by tomatoes) was linked to a 31% reduction in pancreatic cancer risk between men with the highest and lowest intakes of this carotenoid.
How to eat tomatoes
People enjoy tomatoes raw and cooked.
8. Garlic
People have long used of garlic in cooking and medicine. Each garlic clove contains just 4 calories and low in vitamins and minerals.
However,garlic is a natural antibiotic . for example, a 2018 views notes that people have used garlic for purposes similar to those of antibiotic since the 16th century.
Allium , a component of garlic,may be the source of health benefits.
How to eat garlic
Heating garlic reduces it’s health benefits,so it is best to eat garlic raw.
9.Bell pepper
Sweet bell pepper may be yellow , red or orange, unripe,green bell peppers are also popular, though the taste less sweet.
A cup of chopped red bell pepper provides:
. 39 calories
.190 mg of vitamin C
. 0.434 mg of vitamin B6
. Folate
. Beta carotene , convert body into vitamin A
Antioxidants and bioactive chemicals present in bell peppers include:
. Ascorbic acid
. Carotenoid
. Vitamin C
. Beta carotene
. Flavonoids, such as quercetin and kaempferol.
How to eat bell pepper
Bell pepper is extremely versatile and can be easy incorporate into pasta, scrambled eggs or a salad.
10 . Alfalfa spouts
Each cup of alfalfa spouts contains only 8 calories and a good amount of vitamin K .
These spouts also boast several compounds that contribute to good health include:
. Saponins,a type of bitter compound with health benefits
. Flavonoids,a type of polyphenol known for its anti_ inflammatory and antioxidant effect
. Phytoestrogen,plant compound that are similar to natural ectrogens.
How to eat alfalfa spouts
People enjoy alfalfa spouts in salad and sandwiches.
Summary
Eating vegetables everyday is important for health.they provide essential vitamin, minerals and other nutrient,such as antioxidants and fiber.
Research consistently shows that people who eat at least 5 serving of vegetables a day have lowest risk of many diseases, included cancer and heart diseases.
Enjoy a range of vegetables daily to reap as many benefits of health benefits as possible.
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