The 10 best vegetables for your health

by Abbas Jahangir · January 27, 2023

Discover the 10 vegetables considered the best for maintaining good health.

The tomato

Rich in vitamins A, B3, B6, C, E, K, copper, manganese and potassium, the tomato is one of the best vegetables for our body.

It is also rich in lycopene, an antioxidant that contributes to the prevention of certain cancers, in particular that of the prostate.

On the other hand, a large-scale study conducted among women showed that the more they consumed tomato-based products, the more they reduced their risk of cardiovascular disease.

Broccoli

A vegetable from the cruciferous family, broccoli is an excellent source of vitamins C and K and a good source of vitamins A, B2, B5, B6, B9, E, copper, iron, magnesium, manganese, phosphorus and potassium.

Consumed several times a week, broccoli could in particular be associated with a lower risk of colorectal cancer and of the stomach, lung, prostate and breast cancer in pregnant women . -menopausal. An increased chance of surviving bladder cancer has also been found.

On the other hand, it has been shown that the consumption of 5 or more servings of broccoli per week (one serving = 125 ml of cooked broccoli or 250 ml of raw broccoli) in women significantly reduces the risk of death due to a disease . cardiovascular.

Finally, several studies indicate that a regular intake of lutein and zeaxanthin, two carotenoids present in abundance in broccoli, is associated with a lower risk of macular degeneration and cataracts.

Spinach

Spinach , but also other dark green leafy vegetables contain vitamins B9, B6 and K, beta-carotene, fiber, magnesium, phosphorus, potassium, zinc, calcium and manganese. They also contain iron, but in lesser amounts than once thought.

Their pigments, lutein, chlorophyll and xanthine, have antioxidant properties which intervene in the fight against free radicals. Lutein and zeaxanthin are also said to have beneficial effects on eye health and may help prevent certain cancers , particularly breast and lung cancers.

Spinach also contains betaine, a nitrogenous compound whose consumption could help treat certain liver diseases , such as hepatic steatosis (“fatty liver”) and reduce the blood concentration of homocysteine , an amino acid which, present in excess large amount in the blood, is a risk factor for cardiovascular disease .

Onion

The onion would contribute to cardiovascular health thanks to its sulfur compounds and other antioxidant substances. These compounds may help lower cholesterol and blood pressure in addition to playing a role in their antiplatelet activity.

Some epidemiological studies show the existence of a link between onion consumption and the decrease in the incidence of different types of cancers such as cancer of the colon, larynx, ovaries, brain, esophagus, pharynx and stomach.

Garlic

Garlic is an excellent ally for people with high blood pressure due to its vasodilating properties. It also has antibacterial, antiseptic and antioxidant properties.

Garlic’s sulfur compounds, released when cut, are associated with both the prevention of cancer and cardiovascular disease.

It also helps maintain good intestinal health thanks to the inulin it contains, a natural prebiotic.

Finally, vitamins A, B, C and E make it an immune system booster.

Beet

Thanks to its powerful antioxidant power, beetroot is one of the so-called “ superfoods ”. It is also a good source of vitamins A, K, B2, B9, fibre, calcium, magnesium, manganese, copper and iron.

In addition, it has been proven that beets help facilitate blood circulation by increasing the level of white blood cells and red blood cells.

Research has also indicated that the carotenoids in beet leaves may help prevent certain cancers , including breast cancer and lung cancer and may be associated with a lower risk of macular degeneration , cataracts and retinitis . pigment.

The pepper

The 10 best vegetables for your health peppers

Bell pepper is one of the vegetables richest in vitamin C. It also contains beta-carotene, which gives it a protective effect against the onset of certain degenerative diseases associated with aging .

Generally speaking, red peppers contain more antioxidants than green ones.

Red bell pepper is an excellent source of vitamin A and a source of vitamins B2, B3, B5, B6 and copper. Green and yellow peppers are sources of vitamin B6, manganese, copper. Yellow bell pepper is a source of vitamin B9 and green bell pepper is a source of vitamin K.

The carrot

Carrots are very rich in provitamin A (or beta-carotene), which acts both as an antioxidant and as a precursor to vitamin A, essential for cell growth, vision and good skin condition.

The carrot would have the property of lowering cholesterol and triglycerides. It is also a source of vitamins B1, B2, B3, B6, C, K, E, iron, phosphorus and potassium.

On the other hand, a study carried out with more than 120,000 women concluded that those who consumed 2 to 4 servings of carrots per week had a 40% lower risk of suffering from lung cancer compared to those who did not. did not consume it. With consumption of 5 servings or more, the reduction in risk reached 60%.

The leek

Leek is a vegetable to consume without moderation because in addition to being low in calories , it contains an antioxidant from the flavonoid family, kaempferol, which protects against damage caused by free radicals and gives it anti-cancer properties.

Leek eaten raw contains vitamins A, B6 and B9, C, copper and iron.

On the other hand, a study indicated that leek extract, administered to rabbits, caused a decrease in total cholesterol and LDL-cholesterol (the “bad” cholesterol). The flavonoids and saponins contained in the leek could play a role in these effects.

The cabbage

Whether it’s cauliflower, Brussels sprouts or red cabbage… Cabbage is an ally of choice for the prevention of cancer. Indeed, it contains glucosinolates, molecules that would help limit the development of breast and prostate cancer.

However, glucosinolates are water-soluble substances, that is, they dissolve in water. Cabbage should therefore not be cooked in too much water to preserve its health properties.

Finally, cabbage is a source of vitamins B1, B6, C, K, iron and manganese.