Top 7 vegetables you must add to your diets
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Hello there, and welcome to my page again. Today we are going to learn about some common vegetables and their impact on our health. Eating a variety of vegetables can improve health and overall well-being.
Most vegetables contain healthy vitamins, minerals, and dietary fibre, which, when included in your diet, provides exceptional benefits.
Some vegetables to add in your diets
Specific vegetables may offer more health advantages to certain people, depending on their diets, overall health, and nutritional needs.
Let’s take a look at some of these healthful vegetables and suggest ways to enjoy them as part of a balanced diet.
Beets
Beets contain potassium, folate
Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates.
These vegetables may also benefit people with diabetes and hypertension. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy. Beets can be used for juices and can also be part of your salad.
Tomatoes
Tomatoes are rich sources of folate, vitamin C, and potassium.
Although tomatoes are technically a fruit, most of us treat them like vegetables and use them in savory dishes.
Tomatoes contain lycopene, a powerful antioxidant.
Lycopene may help prevent prostate cancer, and the beta-carotene in tomatoes also helps combat cancer.
Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.
People enjoy tomatoes raw or cooked. They must be washed well with salt or vinegar, and cooking them releases more lycopene.
Carrots
Carrot contains a good amount of vitamin A, in the form of beta-carotene.
Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.
Certain nutrients in carrots may also have cancer-fighting properties.
Carrot intake is associated with a reduced risk of breast cancer.
Carrots are extremely versatile. They can be incorporated into your salads and soups, and they provide great health benefits when eaten raw.
Garlic
People have long used garlic in cooking. Garlic is high in vitamins and minerals and is known for its anti inflammatory and antioxidant effects (a natural antibiotic).
Onions
Onions and other allium vegetables, including garlic, contain sulphur compounds.
These compounds may help protect against cancer.
It can be easy to incorporate onions into soups, stews, and salads. To get the most from their antioxidants.
Cauliflower
Cauliflower contains fiber. The American Heart Association recommends eating 25 g of dietary fiber each day to promote heart and gut health. Cauliflower contains a compound that may help combat cancer (sulforaphane). This compound also helps improve heart health and digestion.
Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fibre.
Eating at least five servings of vegetables a day has the lowest risk of many diseases, including cancer and heart disease.
Green beans
Green beans are another vegetable packed with a lot of nutrients. Green beans are a nutritious addition to your diet. Green beans contain no cholesterol. Although your body needs some cholesterol (HDL),
LDL cholesterol may lead to a buildup of fat deposits in your arteries. This can decrease blood flow to your heart and brain and cause a heart attack or stroke.
Green beans contain some amount of soluble fiber. Soluble fiber may help lower LDL, or bad cholesterol, and total cholesterol levels, which may also support heart health by lowering blood pressure and reducing inflammation.
Green beans are naturally low in sodium.
Too much sodium in your diet may increase your blood pressure. High blood pressure is associated with an increased risk of heart disease and stroke. But beware of canned green beans because they are mostly preserved with extra sodium. Rinse canned green beans before eating, or choose no-salt-added varieties.
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are undigested carbohydrates that are metabolised by bacteria in your gut, leading to gas, belly pain, diarrhoea, and constipation.
Eating foods high in FODMAPs may worsen digestive conditions such as irritable bowel syndrome (IBS) and acid reflux. Eating low-FODMAP foods may bring considerable relief to your tummy troubles. Green beans are a low FODMAP food and can be enjoyed by many people who have chronic digestive issues.
Green beans are a good source of vitamins and minerals
Vitamins in Green Beans
Green beans contain many essential vitamins, including folate. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.
Vitamin C
Raw green beans are also a good source of vitamin C. Vitamin C is an antioxidant that helps boost your immune system. It is also integral to the production of collagen and helps protect your skin from oxidative stress.
Vitamin A
Green beans contain vitamin A. It is not a single vitamin, it is a group of compounds known as retinoids. Vitamin A is important to immune health, reproduction, and healthy vision.
Green beans also have other vitamins like, vitamin K, thiamin, niacin, vitamin B, vitamin E.
Minerals
Green beans are a good source of minerals, especially manganese. This essential mineral supports your metabolism and has antioxidant abilities. It also supports bone health and promotes wound healing.
Other minerals include calcium, iron, magnesium, phosphorous, potassium, and zinc.
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Also read: 8 amazing benefits of eating beetroot by EllaTheDietitian
