We know that fruits and vegetables are healthy, that they should even be present in our daily diet, but sometimes it can be difficult to choose the best foods to balance meals.
The United Nations Organization indicates that fruits and vegetables are not only important, but are the cornerstone of a healthy and varied diet because they provide the human body with abundant nutrients, strengthen the immune system and contribute to reducing the risk of contracting many diseases.
However, even among the great variety of vegetables that exist, some stand out for their high nutritional content and for providing a great contribution of vitamins and other substances that benefit your body. Below we show you some of the ones with the most surprising properties backed by science.
Spinach
Spinach is considered one of the foods with the highest load of , since it contains vitamin A, vitamin K and a very low calorie content. It also has antioxidants such as beta-carotene and lutein, substances that are related to cancer prevention. As if this were not enough, spinach is also considered a food that helps reduce blood pressure.
Carrot
By having a high level of beta-carotene, they help prevent lung and colon cancer. In addition, they have key nutrients such as potassium, vitamins C and K. They also help to better assimilate Vitamin A, while their high antioxidant content may be related to a lower risk of certain types of cancer, such as lung and cancer. colon.
Chard
Chard is low in calories but high in many vitamins and minerals. Among the compounds that make chard such a complete food. Chard is also loaded with antioxidants and health-promoting plant compounds, one study identified that chard leaves have the highest content of fiber, sodium, magnesium, flavonoids and vitamin C, while the stems are high in potassium.
Cabbage
Cabbage has a high level of antioxidants, vitamins A, C and K, as well as antioxidants. A study by the United States Department of Medicine indicates that cabbage is a superfood and that it may have properties that lower blood pressure, cholesterol and blood sugar levels.
peas
These tiny vegetables are high in nutrients and beneficial substances. One of them is soluble fiber that reduces cholesterol, prevents constipation and regulates blood sugar levels, despite having a slightly sweet taste. They are also abundant in proteins that promote cell regeneration and help prevent anemia by containing an index of vitamin C and folic acid.
Broccoli
Broccoli contains sulforaphane, a compound that may protect against cancer. It is also loaded with vitamins and minerals. Additionally, one study identified that a broccoli-based diet reduced levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease.
Asparagus
Asparagus is especially rich in folate, which may help prevent neural tube irregularities during pregnancy. Additionally, this vegetable can reduce oxidative stress and prevent liver and kidney damage.
Sweet potato
Like carrots, this vegetable has a high content of beta-carotene, a substance related to the prevention of lung and colon cancer. As if that were not enough, the consumption of sweet potatoes can regulate blood sugar and cholesterol levels.
Cauliflower
Cauliflower is a great source of compounds such as glucosinolates and isothiocyanates, which have powerful cancer-fighting properties. It also serves as an excellent low-carbohydrate alternative that, due to its characteristic flavor, can replace any type of flour.
Garlic
Studies show that garlic can help reduce triglyceride and cholesterol levels. Some studies suggest that it may also help lower blood sugar levels and help prevent cancer.
These are just some of the healthy vegetables that exist, but always remember to try to maintain a varied diet in which you not only include vegetables, but also fruits and cereals to a lesser extent.