Everyone knows that eating more fruit and vegetables every day helps to stay healthy and reduces the risk of disease. However, some vegetables are distinguished by their beneficial effects on the heart, on the bones, and even to help fight diseases!
Here are the best you should consume frequently (daily)!
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Garlic: the heart asset!
Garlic guarantees a protective role in the cardiovascular system. It is a great antioxidant, thanks to the selenium it contains. It also acts against bacteria and plays a preventive role in the appearance of certain cancers. Garlic is also an excellent blood thinner.
Rich in minerals and trace elements, beet contains many vitamins such as vitamin B and C. Its fibres boost the functioning of the intestines. This vegetable is generally better digested when cooked. If we eat it raw, let’s grate it finely. In any case, the benefits of this vegetable are truly recognized.
Broccoli, a vegetable of choice for your health!
Broccoli is one of the vegetables most studied by nutritionists, and rightly so. It is an excellent source of vitamin C and beta-carotene antioxidants, vitamin B9 (or folates) and potassium, which reduce the risk of cardiovascular disease.
Above all, it is exceptionally well provided with protective phytocomponents. These include dithiolethones and indoles, which oppose hormone-dependent cancers.
That’s not all!
His other components sulphoraphane and isothiocyanates, stimulate enzymes capable of fighting cancer and neutralize carcinogens.
Finally, broccoli contains lutein, a pigment effective in the fight against colon cancer and macular degeneration.
Why wouldn’t you eat it daily?!
Carrot is essential to a healthy lifestyle
Carrot tops the list for provitamin A (or beta-carotene), which is doubly interesting: as an antioxidant and as a precursor of vitamin A, essential for cell growth, vision and good skin condition.
Carrots are also rich in pectins, soluble fibres that can lower high cholesterol levels.
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The benefits of apples are visible to the naked eye. The beauty of our skin and complexion are directly related to its consumption. It also plays a role in lowering cholesterol levels and stabilizing blood sugar levels. Rich in minerals and vitamins, it is a source of a good nutritional balance. Its fibres regulate intestinal transit. It is the ideal fruit for occasional « snacks ».
Health with tomatoes
Rich in vitamin C, here is another vegetable, often called a fruit because it grows outside the earth. It would be an ally in countering the emergence of certain cancers such as prostate cancer. In all its cooked forms, it will also be one of the vegetables that will hydrate you the most because it is full of water.
A healthy water because it is natural and full of minerals essential for good health. Very popular, you should deal with tomatoes, in winter or summer, stuffed or plain or in salads.
Red beet (Beta vulgaris rubra)
The bulb has antioxidant properties. The red colouring comes from betacyanine, a pigment that is part of the antocyanins. It contains an unusual trace element, rubidium, which has a remarkable effect on digestion. Red beet is an anti-anemic, remineralizing, and considered as a blood reconstituent. Contraindication: oxalic lithiasis, diabetes mellitus.
Spinach (Spinacio oleracea)
Nicknamed the stomach broom, it is a valuable blood purifier. Its high content of sodium, potassium, calcium, phosphorus, magnesium and iron makes it an anti-anemic and remineralizing agent that also prevents senescence. It would be anticancerous if it came from real organic farming.
One caution though: It seems not recommended for some people suffering from kidney stones, joint inflammation and rheumatism. So ask your doctor.
Pepper (Capsicum annuum)
Also known as sweet pepper, the pepper is rich in pigments, especially when picked at full maturity: carotene, xanthophyll, xanthoma… which increase the resistance of small blood capillaries. Red peppers contain many more vitamins A and C than green peppers.
Yet, all peppers have antiseptic, stomachic, diuretic, laxative and antioxidant properties. They contain lutein, which reduces age-related memory deficits.
The grenade: to stain your fingers!
The antioxidant potential of pomegranate is very high: it is three times higher than that of red wine and is at the top of the list among nearly 40 fruits analysed!
The main antioxidants found are anthocyanins, responsible for its bright colour, and tannins, which give it the bitter taste of its flesh.
It is true that pomegranate juice contains more antioxidants than arils. Indeed, these compounds are found in very large quantities in white meat. The juice making process involves pressing the entire fruit. Thus, the antioxidants present in the flesh are found in our glasses!
However, we must be aware that the juices are very sweet and that we must consume them in moderation. If you are a big consumer, you can cut the juice with water and reduce calories and sugars!
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Herbs and herbs
We concede, strictly speaking, herbs are not vegetables. However, we include them in this top 10 because they are of plant origin. Herbs are rich in essential nutrients and can have a preventive effect on cardiovascular disease and some cancers.
However, because they are used in small quantities, these foods contribute little to daily vitamin and mineral intake. Their main benefit is associated with our salt consumption.
Let us explain: herbs help reduce the amount of salt normally used for cooking. How? by providing flavour and taste. We therefore have an advantage in consuming them in abundance considering our daily intake is far too high in sodium!
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Raw celery has a concentration of vital organic sodium four times higher than its calcium concentration. This property makes it one of the most suitable juices for people who have consumed practically only concentrated sugars and starches throughout their lives.
Sodium plays a particularly important role in the body’s physiological processes. One of the main tasks is to maintain the fluidity of the blood and lymph by preventing their thickening. The only sodium of real value for this purpose, however, is the vital organic sodium from fresh vegetables and some fruits.
It alkalinizes the blood and is a good source of sodium to counter the harmful effects of concentrated sugars and starches. It is rich in magnesium and iron, normalizes body temperature when it is hot. Ideal as an accompaniment to carrot and apple juice because it will lower the glycemic index of the preparation.
Celery contains a very high content of magnesium and iron, a valuable combination for blood cells. Most diseases of the nervous system and the blood system are mainly due to inorganic minerals and salts absorbed by the body in the form of devitalized foods and sedatives.
We recommend you the combination of carrot and celery juice. It provides a perfectly balanced combination of these organic minerals to fight these diseases and help affected parts of the body return to normal condition.
One quick recap here:
- For a healthy heart: tomatoes, onions and garlic are essential to our diet, as are all green leafy vegetables.
- For strong bones: broccoli, kale and spinach help to get our calcium portion.
- Against cancer: garlic, onion, spinach, peppers, radishes, beetroot, tomatoes and all cruciferous plants would be essential to add to our diet.
Finally, here are two basic principles to remember about vegetable consumption:
Growing your own vegetables without pesticides keeps them as fresh as possible and provides them with all the benefits.
Diversifying your diet is a good habit to take to keep the doctor away.
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