Every vegetable contains vitamins and nutrients. However, some of them contains more useful elements than the other, writes likar.info.
Leafy greens
Leafy greens – Kale, spinach, parsley, dill, Basil, dark leafy green salad – perfect for control and weight reduction. Most of them are low in calories, low in fat. They also reduce the risk of cancer and heart disease. Part zelenolistnyh vegetables included: the high content of dietary fiber, folic acid (a b vitamin), vitamin C, potassium, magnesium, phytochemicals like lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Due to the fact that the zelenolistnyh vegetables include high magnesium content and low glycemic index, they are recommended for people with type 2 diabetes. The high content of vitamin K in the composition zelenolistnyh vegetables favorably affects the production of osteocalcin, a protein, which has beneficial effects on bone health.
Leafy greens are best eaten raw, add to salads and sandwiches.
Broccoli (cabbage asparagus)
Broccoli – a storehouse of nutrients, vitamins, minerals, fiber and antioxidants. The composition of green cabbage is rich in folic acids, which can prevent some birth defects. Folic acid is effective in the fight against heart disease, strokes and some forms of cancer. Broccoli contains high concentrations of vitamins A, C and E. Vitamins E, C and beta-carotene provide the body with sufficient reserves of antioxidants which help to reduce the likelihood of heart disease and strokes. Broccoli is rich in iron which is effective in reducing anemia.
It is best to eat broccoli raw (add to salads), also steamed, added to soups and stews. Nutritious green inflorescence and stem.
Cauliflower
Cauliflower is rich in vitamins C, A, b, E, carbohydrates, protein, iron, calcium, potassium, phosphorus, magnesium, and dietary fiber. The cauliflower is low in calories, low in sodium, contains no fat or cholesterol. If you regularly include cauliflower in your diet, you can avoid cancer, heart failure and hypertension.
Because cauliflower mild taste it can be eaten raw, baked, fried, added to soups and stews.
Bell pepper
Bell pepper (red, green, orange or yellow) a rich source of various nutrients. Pepper is rich in vitamins C and A – the most effective antioxidants. Bell pepper contains folic acid and fiber, which lower cholesterol levels in the blood (cholesterol is the cause of heart attacks and strokes). If you regularly consume pepper, then the risk of developing colon cancer is minimized, vitamin C, beta-carotene and folic acid which are contained in bell peppers.
Bell pepper goes well in salads, stews and soups.
Onions and garlic
Garlic contains the amino acid alliin, which has antibiotic and antibacterial properties. Promotes cardiovascular health, and helps with respiratory diseases.
Bow – useful for preventing cardiovascular diseases, especially when the increased risk of thrombus formation. The bow serves as a prophylaxis of cancer, particularly cancer of the stomach and prevents the occurrence of infectious diseases. Onions helps to improve the function of the lungs, particularly in asthma.
To get all the beneficial nutrients contained in onions and garlic, these vegetables are best eaten raw.
Tomatoes
The presence of antioxidants in the composition of the tomato helps to remove toxic substances from the body. Lycopene, which is part of the tomato neutralizes free radicals in the human body and reduces the risk of prostate cancer. People who often eat raw tomatoes, less exposed to the risk of cancer of the stomach or rectum. Also, tomatoes block the action of nitrosamines, which in turn reduces the risk of lung cancer. Scientists have proven that if you regularly eat tomatoes, reduces the risk of heart attack. Vitamin K helps strengthen bones and prevents bleeding in the brain.
In fact, tomatoes are fruits, not vegetables. It is best to use tomatoes raw in salads and sandwiches. The tomato sauce is suitable for many dishes.
Green peas
Green peas are rich in proteins and carbs but not fats. Green peas are a good source of fiber, iron, vitamin A and C, soluble fiber. The composition of green peas is part of the thiamine (vitamin B1), which is responsible for providing energobrazovania, ensuring the normal functioning of the nervous system and carbohydrate metabolism.
Green peas are best eaten raw, steamed or pureed.
Carrots
In the carrot contains beta-carotene, which has antioksidantnym effect, reducing the risk of cancer. Carrot helps to maintain good eyesight, improves skin condition, strengthens immune system, lowers cholesterol.
With a naturally sweet taste, carrots can be added to salads, have as a separate snack or consume in juice form.
