Ten nutritious vegetables that you should eat every day!
Vegetables are highly nutritious and are essential foods for our bodies. In this article, we will introduce you to vegetables with high nutritional value and nutrients necessary for the body and recommend recipes for vegetables
The benefits of eating nutritious vegetables
1-nutritious vegetables are rich in dietary fiber
Dietary fiber is said to be the sixth nutritional element in addition to the five components of proteins, fats, carbohydrates, vitamins, and minerals, which are said to be the five main nutrients.
There are two types of dietary fiber: soluble dietary fiber and insoluble dietary fiber, their functions and components differ.
The water-soluble dietary fiber contained in vegetables has a high percentage of water retention, swells in the stomach, and brings a feeling of fullness.
It has the effect of calming the digestion process, absorbing carbohydrates, preventing sudden spikes in blood sugar levels, and at the same time excreting excess fat. such as cholesterol from the body. and also has the effect of inhibiting the absorption of the body. Burdock, avocado, okra, and Chrysanthemum Garland also have such effects as suppressing appetite and relieving constipation.
Insoluble dietary fiber has a very high detox effect.
Since it does not dissolve in water, it absorbs water in the stomach and intestines and swells greatly. It also increases stool volume and stimulates the intestines to promote bowel movements.
Many components are well chewed, and by increasing the number of chews, you can prevent overeating and a feeling of fullness, leading to a diet.
Vegetables that are particularly rich in dietary fiber include potatoes such as sweet potatoes, mushrooms such as shimeji and enoki, burdock flowers, rape, bamboo shoots, and avocado.
2. nutritious vegetables are rich in vitamins and minerals
Fresh vegetables are rich in vitamins and minerals that keep your body in good shape and make your skin beautiful.
Most of them are sensitive to heat and humidity, so you need to be careful when cooking them.
Seasonal vegetables are rich in nutrients, and vegetables grown in greenhouses are said to contain only half the nutrients of vegetables grown in the sun.
Although the amount of vitamins and minerals contained in them is very small, they are indispensable for health. such is their role in supporting the activities of other nutrients, the action of maintaining normal body functions. There are various effects such as the Prevention of lifestyle-related diseases.
3-the enzymes contained in raw nutritious vegetables can be ingested
Enzymes play an important role in the process of digestion and human metabolism. There are two types of digestive enzymes and metabolic enzymes in the body, and digestive enzymes are necessary for the digestion of food in the body and the intake of necessary nutrients.
Metabolic enzymes deliver absorbed nutrients to cells throughout the body, help them function effectively, and excrete toxins in sweat and urine. It also repairs bad parts of the body, treats diseases, and strengthens immunity.
Among them, raw vegetables contain a lot of so-called Food Enzymes, and it is said that by ingesting these enzymes, digestive enzymes increase and help the digestion and metabolism of food. This enzyme is sensitive to heat and dies if it is heated above 48 degrees, so eating it raw is even more important.
4. nutritious vegetables can increase the volume of servings, so there is an effect of diet
Vegetables are low-fat, low-calorie, and low in sugar, so it's not a problem if you eat a lot of them. (Except potatoes) even if you eat a lot, the calories do not change much, and the number of chewing times and eating times increases, which leads to increased satisfaction.
It is better to eat different types of vegetables than to eat only one vegetable all the time.
Even if you can't do it every day, try to eat the ten types of vegetables presented below every week or 10 days.
nutritious vegetables 1. Cabbage is rich in Vitamin U
The nutrient contains Vitamin U, which is said to be effective in healing gastritis and ulcers. They are also rich in vitamin C, amino acids, and calcium, and the green part of the leaves contains a lot of carotenes. Vegetables are available in stores all year round, but nutrients and textures vary between spring and winter.
Many spring cabbages have smooth leaves with loosely rolled leaves and are yellowish-green on the inside. Suitable for raw foods such as salads. Winter cabbage is tightly wrapped with many overlapping leaves, it is heavy as if tightly packed. This has a sweet taste, so it is suitable for dishes such as cabbage rolls.
nutritious vegetables 2. Metabolic effect: horseradish
It is one of the vegetables that line up in stores regardless of the season. It contains a pungent component called isothiocyanate, which increases metabolism and is effective in dieting.
In addition, 90% of it is water, and the starch digestion enzyme contained in it, called diastase, helps the digestive system work. It contains protease, which is a proteolytic enzyme, lipase, which helps to digest fats, and oxidase, which inhibits carcinogens.
3. Lycopene-rich tomatoes
In Europe, there is a proverb that says: When a tomato turns red, a doctor turns blue. The red color is an element called lycopene, which is rich in powerful antioxidant effects that inhibit the harmful action of active oxygen.
It is also known that it is very effective in the Prevention of cancer and atherosclerosis. It is also rich in potassium and rutin, which lower blood pressure, and vitamin B6, which helps fat metabolism.
4. Peppers rich in vitamin C
The nutritional value is great, and the vitamin C content is said to be almost four times that of tomatoes. It also contains a lot of carotenes, vitamin E, and potassium. It has a unique bitterness, but it decreases when heated.
Pyrazine, one of the aroma components that has attracted attention in recent years, has the effect of making blood smooth, preventing thrombosis and blood clotting, and is also effective in preventing cerebral infarction and myocardial infarction.
5. Burdock is the king of dietary fiber
The content of dietary fiber of cellulose and lignin is of the first class. It is said to be effective in relieving constipation, regulating the intestines, and preventing atherosclerosis and cancer.
Inulin is also beneficial for diabetes because it helps lower blood sugar levels. It contains many minerals such as potassium, magnesium, zinc, and copper.
nutritious vegetables 6. Carrots rich in carotene and potassium
Carotene, contained in abundance, enhances immunity, strengthens the skin and mucous membranes, and is said to be effective against cancer, heart disease, and atherosclerosis.
It is rich in potassium, and calcium, and also contains vitamin C. However, since it contains ascorbate, an enzyme that destroys vitamin C, it is a good idea to add heat and use vinegar or lemon when cooking to suppress its action.
7. Pumpkin is a treasure trove of vitamin E
Rich in vitamin E, it activates blood circulation and warms the body, so it is effective in getting rid of colds, and it is an ally of women in protecting the body from colds.
In addition, carotene, potassium, vitamins C, B1, B2, calcium, iron, etc. are included, among which carotene is in abundance. Strengthens the skin, mucous membranes, and eyes and strengthens the immune system.
8. Broccoli is rich in carotene and vitamin C
It is rich in carotene and vitamin C, and it is said to contain about four times as much as cabbage. In addition, it contains a high content of chromium. which has a protective effect against diabetes, and potassium.
which lowers blood pressure, iron, and calcium. which prevents anemia, and vitamin K. which helps with calcium intake. Cruciferous vegetables are said to have high anti-cancer effects, and broccoli ranks high among them. Let's proactively prevent eating habits.
nutritious vegetables 9. Okra with pectin and Mohin is useful for health
Unique viscous components are pectin, which is a water-soluble dietary fiber, and mucin, which is a complex protein. Pectin has the effect of lowering cholesterol in the blood and lowering blood pressure. Mucin protects the gastric mucosa, promotes protein digestion, and regulates the bowels.
In addition, it has a high content of carotene, vitamins B1, B2, and C, calcium, potassium, magnesium, etc., and is a vegetable that enhances the body's immunity.
nutritious vegetables 10. Corn contains zinc and iron
Vegetables are high in calories and consist mainly of carbohydrates and proteins. Packed with many nutrients such as vitamin B1 / B2, potassium, zinc, and iron. In addition, since they are rich in an insoluble dietary fiber called cellulose, they also have a bowel-cleansing effect.
The beauty of vegetables is that they can be eaten immediately
If you wash cucumbers and tomatoes, you can eat them at any time, you can also chop cabbage and radishes into salads, and many vegetables can be eaten with simple cooking.
Do not just drink dietary supplements and vegetable juices, go to the supermarket, buy fresh vegetables and eat them. Recipes can be found not only in this article but also in books and on the internet.
Your body must change.