Broccoli contains the compound sulforaphane, so using this vegetable regularly will help remove harmful substances from the body, avoiding damage to cells.
Vegetables and fruits are known to be very good for health because they are low in calories but rich in vitamins, minerals and fiber.
In particular, some nutritious vegetables also have many outstanding health benefits such as fighting infections or reducing the risk of disease.
Here are some of the most nutritious fruits and vegetables that you should add to your daily menu.
Peas
Peas are a rich source of nutrients. Not only are they a source of protein, but they also contain minerals, including magnesium and potassium, which help control blood pressure.
Peas are also rich in fiber, which supports digestive health and fuels beneficial gut bacteria. Most of the fiber is in the form of soluble fiber, which helps relieve constipation.
Eating plenty of fiber can help reduce our risk of several diseases, including obesity, type 2 diabetes, heart disease and cancer.
Bell pepper
Rich in beta-carotene, which is converted to vitamin A in the body, bell peppers are immune-friendly. Red, orange, and yellow fruits and vegetables are especially rich in carotenoids, lutein, and zeaxanthin. When eaten in adequate amounts, they may help reduce the risk of cataracts and age-related macular degeneration.
Purple cabbage
Known for its cancer-fighting compounds, purple cabbage is also great for your heart and digestive system. Plant compounds called anthocyanins give purple cabbage its beautiful color and also have antioxidant properties that protect the body.
As a cruciferous vegetable, like cauliflower or broccoli, purple cabbage is particularly rich in antioxidant nutrients like vitamins C, E and carotenoids.
Watercress
Watercress is a leafy green vegetable in the brassica family that is rich in isothiocyanates that may help protect against cancer. These compounds have been shown to be effective in preventing colon and prostate cancer, and may inhibit the growth of breast cancer.
Watercress is also rich in antioxidant polyphenols that play a role in fighting chronic diseases associated with aging.
Spinach
Spinach tops the list of nutritious vegetables thanks to its nutrient content. About 30g of spinach can provide up to 56% of the body's daily vitamin A needs along with vitamin K. The vegetable also contains many antioxidants, helping to reduce the risk of chronic diseases.
Kale
One cup of cooked kale provides 60 calories, 6 grams of carbs, and nearly 6 grams of fiber. Kale is also rich in vitamin A, vitamin C, and calcium. This vegetable can be enjoyed fresh in salads, in wraps, or cooked as part of a savory meal.
Cauliflower
Cauliflower is a rich source of choline, an essential nutrient that is good for mood, memory, and recall. Choline is a key component of acetylcholine, a chemical messenger involved in transmitting signals to the central nervous system. Like broccoli and cabbage, cauliflower also provides the detoxifying sulforaphane, which has many health benefits.
Broccoli
Broccoli is a vegetable that contains a lot of vitamins A and K. Vitamin A greatly supports the regeneration of skin cells. Thanks to that, your skin is always radiant and full of vitality.
Meanwhile, Vitamin K will help you improve problems in the skin around the eyes (dark circles, eye bags). Thanks to that, your face will look fresher and brighter.
In particular, broccoli also contains the compound sulforaphane, which can activate detoxifying enzymes in the body. Therefore, regular use of broccoli will also help eliminate harmful substances from the body, avoiding damage to cells.
Asparagus
Asparagus comes in a variety of colors, including green, purple, and white. It is a popular spring vegetable but can often be enjoyed year-round.
One cup of raw asparagus provides about 27 calories, 5 grams of carbs, and nearly 3 grams of fiber. It's also an excellent source of vitamin K, which is needed for blood clotting, and folate, which is needed for DNA synthesis.
Mushrooms
Mushrooms are low in carbs but high in fiber. They have also been shown to have anti-inflammatory and antioxidant properties, which may help improve metabolic markers over time, such as blood sugar levels, cholesterol, blood pressure, and more.
Spinach
Amaranth has a sweet taste and cool properties. This vegetable provides many essential nutrients for the body such as iron, vitamin B2, vitamin C, calcium, nicotinic acid, lysine, starch... These are all essential nutrients, good for health, help protect bones and joints, reduce inflammation, and prevent cancer.
Malabar spinach
According to Oriental medicine, Malabar spinach has a cold, sour taste, dissipates heat, has detoxifying effects, treats prickly heat, acne, and beautifies the skin.
Modern science shows that Malabar spinach is a nutritious vegetable. Malabar spinach provides vitamin A and iron necessary for the body.
Malabar spinach is good for health but it should be noted that it should only be used in moderation to avoid excess nutrients, which can have counterproductive effects.
How much fruit and vegetables should I eat a day?
Nutritionists recommend eating at least five servings of fruits and vegetables each day. Each serving of green vegetables can include two heads of broccoli, two tablespoons of cooked spinach, or four tablespoons of cooked kale or other green vegetables.
If it is cooked vegetables then one serving of fresh would be 3 tablespoons of cooked vegetables which could be root vegetables or peas or cauliflower.
If you choose to add vegetables and fruits to your salad, your serving should include at least 3 stalks of celery, 1 piece of cucumber about 5 to 7cm long, 1 medium tomato or maybe 7 to 8 cherry tomatoes.
In fact, you should add at least 300g of green vegetables and 100 to 200g of fruit every day. For children, you should not push them too hard, but consider how much vegetables and fruits are enough for their age. Children can eat more vegetables and fruits if they want. However, you should not let them eat too much because it can be harmful to their health./.
Source: https://www.vietnamplus.vn/nhung-loai-rau-ban-nen-an-thuong-xuyen-de-keo-dai-tuoi-tho-post999984.vnp
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