White cabbage is a Russian champion in nutrient content: from potassium and magnesium to vitamins A, B and even U.
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The World Health Organization recommends that we all eat at least 5 servings of fruits and vegetables a day. This is about 300 grams of vegetables and 200 fruits (berries). Not so much, if an average apple only weighs about 200 grams.
But what vegetables are there? So many different recommendations, it is not clear which one to choose.
– An adult should consume at least 30 grams of vegetable fiber per day, but nutrition should be balanced, ideally adjusted under the supervision of a dietitian, – says the head of the Clinic for Dietetics and Nutritional Support of the Gerontological Clinical and Research Center of Russia from the Russian National Research Medical University. NI Pirogov of the Russian Ministry of Health, endocrinologist, nutritionist, Ph.D. Ekaterina Ivannikova. – Indeed, for some types of products there are contraindications or something cannot be eaten with chronic diseases.
And for all healthy people who want to preserve beauty and youth, it is necessary to include in the daily diet at least one of the types of vegetables listed by the doctor. And it is better if, for example, several healthy raw foods are combined in a salad at once.
1. Kale or kale
Amazing in its beauty and benefits, this low-calorie product is rich in antioxidants, vitamins A, C and K, and has an excellent combination of proteins and amino acids. Kale is good for the heart and has anti-inflammatory properties.
How to eat better: raw, it is tough, but maybe someone will like it. And best of all – a little steamed, ideally combined with other vegetables in salads.
2. Carrot
Known from the children’s riddle “a red-haired girl with a scythe on the street” is rich in beta-carotene, which in the body is transformed into retinol – a vitamin of youth and beauty. And a host of antioxidants that slow down the aging process. Carrots help reduce the risk of cardiovascular diseases and certain types of cancer, fight age-related decline in vision, and have a good effect on the condition of the skin and hair.
How to eat better: raw, it can be in a salad with cream or in combination with other vegetables.
3. Brussels sprouts
Contains the specific anti-aging antioxidant kaempferol. It strengthens the walls of blood vessels, protects cells from oxidative damage, and has an active anti-inflammatory effect.
What is the best way to eat: someone prefers to eat sprouts raw, boiled or steamed (better if the cabbage is al dente).
4. White cabbage
Russian champion in nutrient content: from potassium and magnesium to vitamins A, B and even U. Vitamin C is involved in tissue repair and collagen formation, and is also important for good metabolism. Cabbage is needed by the whole body: it has a good effect on the functioning of the heart and gastrointestinal tract, strengthens the immune system, fights inflammation.
What is the best way to eat: even raw, even pickled (this is the most useful), even stewed or boiled.
“If you have digestive problems, for example, flatulence, start eating a little cabbage, carefully monitor your health,” warns Ekaterina Ivannikova.
5. Spinach
A favorite of weight losers, it’s nutritious and low in calories, full of fiber and antioxidants. Able to help hypertensive patients (slightly lowers blood pressure), improves cognitive function, protects against certain chronic diseases and cancer.
The best way to eat – raw in salads and lightly fried (stewed), for example, with an egg.
“However, for people with hyperuricemia and gout, spinach in large quantities is not recommended,” warns the doctor.
6. broccoli
Only the most nutritionally indifferent person does not know. After all, it is broccoli that contains sulforaphane, which is known for its antioxidant and anti-inflammatory effects, that is, it helps prevent the development of cancer. Good for digestion, heart and muscles. Numerous studies have shown that broccoli can prevent aging.
How to eat better: boiled or stewed (preferably a little al dente). Some also eat it raw.
7. Green peas
A favorite of Russian gardeners, it is known for its high protein content, as well as its powerful antioxidant phytochemicals that help fight inflammation and protect against oxidative stress. And he has a lot of vitamins.
How to eat better: raw, can be consumed frozen.
“But it is better to refuse canned food, it is very salty in it,” says Ekaterina Ivannikova.
8. Green beans
Rich in fiber, protein, it also has many vitamins and minerals. Capable of prolonging the feeling of satiety, which means that it helps to control weight. It can support heart health, lower blood pressure, and reduce inflammation.
How to eat better: boiled, stewed, baked. Prepare original and tasty garnishes or salads.
9. Asparagus
Like all vegetables “for beauty”, it is rich in vitamins and minerals. It also contains a large amount of glutathione, an antioxidant that helps restore the body and slow down the aging process. It also contains important folic acid which, in combination with vitamin B12, helps prevent cognitive decline.
How to eat better: boiled or stewed al dente.
10. Celery
Source of calcium, as well as water-soluble vitamins and phytonutrients that reduce the risk of chronic inflammation. Useful for those who control their weight. Improves the functioning of the heart and fights free radicals (they cause premature aging). Celery also helps repair nerve tissue and has a beneficial effect on cognitive health.
The best way to eat: Raw in salads. Or just chew.
11. Cauliflower
The flavonoids, chlorophyll, quercetin, and coumaric acid found in cauliflower fight inflammation, boost the immune system, and protect bones. Antioxidants fight premature aging. Fiber improves digestion and promotes weight loss.
How to eat better: boiled or lightly fried. Good in salads (eg instead of potatoes) and as a garnish.
12. Beets
Reduces the risk of cardiovascular diseases, increases endurance. Beetroot improves blood circulation, brain function, the gastrointestinal tract, strengthens the immune system, fights inflammation.
What is the best way to eat: even raw, even boiled. And how good are the baked beets, mmm!… Especially in a salad with prunes.
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