GĐXH - The US Centers for Disease Control and Prevention (CDC) has officially released a list of the world's best vegetables. Vietnam has many vegetables on this list.
Top 10 best vegetables in the world
According to the American magazine First For Women, the US Centers for Disease Control and Prevention (CDC) has officially released a list of the world's best vegetables. In it, agricultural and nutrition experts have identified the best vegetables for human health. Luckily, many of them are available in Vietnam.
CDC researchers used raw nutrient data, meaning fruits and vegetables were analyzed in their raw form, to rank fruits and vegetables. This method ensures that nutrients lost during cooking are not a factor, although it is important to note that cooking methods can affect the nutrient content of many vegetables.
The CDC study focused on 17 key nutrients, including fiber, potassium, iron, and vitamins A, C, D, E, and K. Various fruits and vegetables were ranked and scored based on how much of these nutrients they provided per calorie consumed.
From the CDC list, the American magazine First For Women has listed the top 10 healthiest vegetables in the world. Here is the list of those vegetables:
1. Watercress (100.00 points).
2. Cabbage (91.99).
3. Rainbow chard (89.27).
4. Beetroot leaves (87.08).
5. Spinach (86.43).
6. Chicory (73.36).
7. Lettuce (70.73).
8. Parsley (65.59).
9. Romaine Lettuce (63.48).
10. Collard greens (62.49).
Health benefits of each vegetable
1. Watercress
Watercress has nutritional components such as: Protid, Lipid, Cellulose; mineral salts Calcium, Phosphorus, Iron, Manganese, Copper, Zinc, Iodine; some vitamins such as Vitamin C, A, B, PP, Carotene.
According to scientist Bui Dac Sang (Vietnam Academy of Science and Technology), watercress contains many nutrients necessary for health and is compatible with almost all body types.
Zeaxanthin and lutein are two active ingredients that make up a high proportion of this vegetable. They are known for their ability to eliminate excess fat, prevent and reduce atherosclerosis, thereby helping to regulate blood pressure. Ca, K and Mg in watercress also help limit platelet aggregation and control endothelial dysfunction.
Watercress contains many powerful antioxidants such as: Vitamin C, carotenoids, lutein, zeaxanthin... These ingredients are especially beneficial for cardiovascular health, helping the heart muscle to function more durably, reducing bad fat in the blood and limiting atherosclerosis. Vitamin B9 in watercress also effectively prevents the risk of stroke.
The cancer prevention ability of watercress is highly appreciated by medical experts and nutritionists. Many experimental and clinical evidences have proven that this vegetable reduces the risk of some cancers such as: breast cancer, lung cancer and colon cancer. Besides prevention, they also inhibit the spread of cancer cells to other organs (distant metastasis).
In addition, isothicyanate - a compound found in watercress - also helps inactivate Matrix Metalloproteinase 9 (MMP-9), an enzyme that stimulates the strong growth of tumors. Thereby slowing the progression of this dangerous disease (especially breast cancer).
The antioxidants in watercress also increase insulin sensitivity, a hormone that helps convert blood sugar into stored sugar in the liver and muscles. Not only that, the high amino acid and fiber content in watercress also actively participates in blood sugar control. Therefore, this vegetable has the ability to regulate blood sugar.
In addition to the above uses, the compounds in watercress also prevent the risk of hypothyroidism, help strengthen bones, and are good for the eyes...
2. Cabbage
Cabbage is a rich source of anti-cancer substances with 14 different types of substances. Among them, glucosinolate is an excellent compound that can prevent the growth of carcinogens or cancer promoters.
Each gram of Chinese cabbage contains about 2.31 mg of glucosinolate, a significant amount. In addition, Chinese cabbage is rich in molybdenum, a trace element known for its anti-cancer properties. Chinese cabbage also provides zinc and selenium, two important nutrients that play a role in preventing tumor formation in the body.
Cabbage belongs to the group of foods that are strongly alkaline and have the ability to prevent memory loss. This is the reason why nutritionists recommend adding cabbage to the daily menu to enhance memory.
Cabbage contains more calcium than some milk and dairy products. Regularly eating cabbage can effectively supplement natural calcium for the body.
3. Rainbow chard
A study has shown that extracts from this vegetable contain antioxidants and flavonoids that help prevent high blood pressure.
Swiss chard's antioxidant and anti-proliferative properties may help fight colon cancer. It also contains compounds that promote anti-mitotic activity (blocking cell division) on breast cancer cells.
Swiss chard is rich in carotenoids, vitamin K, and calcium. These compounds are good for the eyes and improve bone health.
4. Beetroot leaves
Beetroot leaves are rich in fiber, calcium, iron, vitamins A and K, and taste half beetroot, half kale, making them delicious.
The compounds in beetroot leaves are good for the digestive system, improve bone health and are good for the eyes.
5. Spinach
Spinach provides a large amount of protein, iron, vitamins and minerals. According to the United States Department of Agriculture (USDA), 100 grams of spinach contains the following nutrients: 28.1 micrograms of vitamin C; 7 calories; 0.86 grams (g) of protein; 30 milligrams (mg) of calcium; 0.81 g of iron; 24 mg of magnesium; 167 mg of potassium; 2,813 units (IU) of vitamin A; 58 micrograms of folate.
Spinach helps promote heart health due to its high antioxidant capacity, especially vitamin C and beta-carotene. These antioxidants prevent the oxidation of cholesterol, which is harmful to the heart.
This leafy green also contains nitrates, which help open blood vessels, improve circulation and lower blood pressure.
Spinach contains an antioxidant called alpha-lipoic acid, which has been shown to reduce glucose levels, increase insulin sensitivity and prevent oxidative changes, which is beneficial for diabetics.
Studies on alpha-lipoic acid have also shown to help reduce peripheral neuropathy and autonomic neuropathy in diabetics.
High in potassium and low in sodium, spinach helps lower blood pressure. Research shows that peptides in spinach lower blood pressure by inhibiting an enzyme called angiotensin I-converting enzyme (ACE). Additionally, the nitrates in spinach also help lower blood pressure.
Spinach also provides vitamins E, A, C, iron and protein for the body. It is considered a natural conditioner for the body, prevents hair loss, and makes hair shiny after long-term use.
6. Chicory
Pharmacological studies on chicory show that oligosaccharides - highly biologically active substances available in chicory are considered "probiotics" - natural microorganisms that are beneficial to the body, especially the intestines. When entering the large intestine, they become substances that help the microorganisms in the intestines ferment.
In particular, inulin frustans in chicory can help improve certain medical conditions such as constipation, diarrhea due to infection, cancer, cardiovascular disease, and diabetes.
7. Lettuce
Lettuce contains minerals such as Fe, Ca, P, I, Mn, Zn, Cu, Na, Cl, K, Co, As, phosphate, sulfate, sterol, carotene; vitamins such as A, B, C, D, E... which are very good for health.
Potassium and magnesium in lettuce increase blood circulation, reduce the risk of cardiovascular disease and enhance heart function.
Lettuce contains vitamins C, E, A and other antioxidants, which help strengthen the immune system and protect the body from harmful environmental agents.
Lettuce is low in calories and fat, but rich in fiber, which helps reduce cravings and increase calorie burn, supporting weight loss.
Rich in fiber, lettuce helps improve digestive function, prevent constipation and create favorable conditions for beneficial bacteria in the digestive system.
This vegetable contains vitamin A and lutein, which can protect the eyes from harmful sunlight and reduce the risk of eye diseases such as cataracts.
Lettuce is rich in antioxidants and antibacterial agents, which help prevent and reduce the risk of cancer.
People who want to help their muscles develop and increase muscle strength should eat lettuce because it contains a lot of protein and unsaturated fat.
Lettuce is rich in folic acid and antioxidants, which help reduce the risk of stroke and enhance brain activity.
Low in calories and high in fiber, lettuce is an important part of a diet that helps control weight and maintain good health.
Lettuce is rich in vitamins and minerals, which help improve skin and hair health, making skin brighter and hair healthy.
8. Parsley
The main chemical components in parsley are essential oils (terpenes, apein, pinene and apiol), antioxidants such as flavonoids (apigenin) and a variety of vitamins and minerals.
The flavonoid antioxidant (apigenin) in parsley has cancer-preventing effects. Studies show that eating a lot of parsley can reduce the risk of disease, including chronic diseases and cancers such as colon cancer, lung cancer, leukemia or prostate cancer. In particular, the amount of antioxidants in dried parsley is 17 times higher than fresh parsley.
The vitamin K content in parsley is very high. Meanwhile, vitamin K has the effect of supporting bone-forming cells, activating proteins that increase bone mineral density. Therefore, eating parsley every day can improve bone and joint health, preventing bone degeneration in the elderly.
The folate content in parsley has the effect of reducing the risk of cardiovascular disease. This is the result of a study conducted on nearly 2000 men. With a high folate supply in the daily diet, the risk of heart disease is reduced by 55%.
Parsley is considered a diuretic because it reduces water retention in the body. Thanks to its diuretic properties, parsley helps protect the kidneys and prevent the risk of kidney stones.
This vegetable is very good for the digestive system, helps laxative, prevent constipation. In addition, the essential oil in parsley also has the effect of increasing the absorption of nutrients and food for the body. In particular, it supports the treatment of digestive disorders, reduces symptoms of bloating, flatulence, nausea, indigestion...
9. Romaine Lettuce
Romaine lettuce contains quite high nutritional content including vitamins A, B, K to meet the body's need for essential vitamins. 1 head of Romaine lettuce contains up to 17% protein and 9 types of amino acids, accounting for 9% of the daily requirement. This type of lettuce is also rich in calcium, omega 3, iron and minerals that are beneficial to health.
Romaine lettuce is rich in vitamin C and beta-carotene, which help lower blood pressure, fight plaque buildup in the heart and reduce the risk of heart disease.
Romaine lettuce contains a fairly high amount of fiber which helps promote good digestion, helps lose weight, suitable for people on a keto diet because the nutrients in lettuce provide energy for the body, eliminating hunger at night.
Lettuce contains niacin, which is involved in serotonin synthesis which helps regulate sleep, helping you fall asleep faster and sleep more deeply when you eat Romaine lettuce regularly.
Romaine has a GI index of less than 15. This shows that eating Romaine lettuce can significantly reduce the risk of type 2 diabetes, prevent the risk of diseases related to stroke and cardiovascular disease.
Romaine lettuce contains a high amount of omega-3 to omega-6 fatty acids, which help treat conditions such as rheumatoid arthritis, Alzheimer's disease, and asthma. Omega-3 fatty acids also prevent blood clots and promote a healthy heart.
10. Collard greens
Collard greens are a good source of vitamin A, vitamin C, calcium, vitamin K, iron, vitamin B-6, and magnesium. They also contain thiamin, niacin, pantothenic acid, and choline.
Collard greens are a great detoxifier because they contain glucosinolate compounds, which are natural liver cleansers. Glucosinolates help regulate and activate detoxification enzymes in the body, while also protecting DNA from free radicals and other harmful chemicals.
The vitamin C in collard greens has antioxidant properties that help fight the harmful effects of oxidation. One cup of collard greens provides 35 mg of vitamin C, which is 58% of the recommended daily value. In addition, this vegetable also helps break down food into bioactive compounds, which inhibit the growth of cancer cells.
Collard greens are a rich source of vitamin K, which is essential for bone growth. Consuming enough vitamin K daily will help the body absorb calcium and strengthen the basic structure of bones. This can help fight diseases such as osteoporosis and rheumatoid arthritis.
Irritable bowel syndrome can be treated by eating collard greens regularly because of their high fiber content. In addition, collard greens can also help prevent leaky gut syndrome and boost overall immunity due to their high vitamin C content.
The fiber in collard greens helps maintain balanced blood sugar levels, which can help control and prevent diabetes. Additionally, the alpha lipoic acid in this vegetable helps reduce blood sugar levels and increase insulin sensitivity.
Source: https://giadinh.suckhoedoisong.vn/my-cong-bo-10-loai-rau-tot-nhat-the-gioi-trong-do-deu-co-rat-nhieu-o-viet-nam-nhieu-nguoi-co-the-chua-biet-het-cong-dung-voi-suc-khoe-172250228130553726.htm
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