They also contain plant compounds called saponins, which may have anti-cancer effects. One cup 36 grams contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes 30 , Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.
Ginger root is used as a spice in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness Several studies have confirmed the beneficial effects of ginger on nausea. In a review comprised of 12 studies and nearly 1, pregnant women, ginger significantly reduced nausea compared to a placebo Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms A study looked at the effects of ginger supplements on diabetes.
After 12 weeks, ginger was found to be effective in decreasing blood sugar levels Studies show that ginger could reduce nausea and alleviate inflammation.
Ginger supplements may also help decrease blood sugar. This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy 38 , Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity Asparagus is especially high in folate, which may help prevent neural tube birth defects.
Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity. This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits.
In a animal study, rats were fed a diet designed to increase cholesterol levels and increase plaque buildup in the arteries. The rats were then given red cabbage extract. The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver These results were supported by another animal study in showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet Red cabbage contains a good amount of fiber, vitamin C and anthocyanins.
Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage. Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer 45 , Specific types of sweet potatoes may also contain additional benefits.
Common types of seaweed include:. Seaweed is one of the few plant-based sources of the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These are essential for health and are mostly present in meat and dairy. Each type of seaweed has a slightly different nutritional profile, but they are typically rich in iodine , which is an essential nutrient for thyroid function.
Eating a variety of sea vegetables can provide the body with several important antioxidants to reduce cellular damage. Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties. Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Research suggests that this has When possible, choose organic seaweed and eat small amounts to avoid introducing too much iodine into the diet. People enjoy sea vegetables in sushi, miso soups, and as a seasoning for other dishes.
Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. Research consistently shows that people who eat at least 5 servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease. Fiber is an essential nutrient for boosting heart and gut health, and yet hardly anyone includes enough of it in their daily diet.
In this article, we…. Kale is a leafy green vegetable with a wide range of nutrients that may offer a variety of health benefits. Here, learn more about kale and how to…. Calcium provides many health benefits. Some people who are vegan, lactose intolerant, or who do not consume dairy products for other reasons wonder…. Nuts are one of the best sources of plant-based protein, and they provide a wide range of other nutrients and healthful fatty acids. A diet that….
Many people avoid eating carbohydrates to help them lose weight. However, some carbohydrates are beneficial and can be healthful when included in the…. What are the most healthful vegetables? Sweet potatoes. Fermented vegetables. Alfalfa sprouts. Bell peppers. Scientists identify new cause of vascular injury in type 2 diabetes.
Adolescent depression: Could school screening help? Related Coverage. High-fiber foods for a healthful diet. Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes. Spinach has tons of vitamin A over half of the recommended daily amount in a serving!
Whether you enjoy asparagus roasted or sauteed, grab a bunch the next time you're at the grocery store. The stalks contain only a few calories but lots of fiber and micronutrients such as folate, vitamin C, vitamin A, and vitamin K. Lentils count as both a vegetable and a protein, which makes them a smart and budget-friendly choice.
Green beans are a good source of vitamin A, vitamin C, vitamin K, and fiber. Buy 'em raw or canned for sides and salads.
If you haven't already gotten in on the cauliflower craze, it's not too late to join. Beets are an anti-inflammatory and antioxidant vegetable shown to have positive effects on blood pressure and oxidative stress. Don't like the taste? Just wait until you try this fudgy beet brownie recipe.
Fun fact: Many nutritionists consider tomatoes both vegetables and fruits. Tomatoes contain lycopene, which give the salad staple its red color. Sign Up. Please enter a valid email address The emails have been sent. Please consider subscribing to PureWow. Sign up for PureWow to get more daily discoveries sent straight to your inbox. Thanks for Sharing! Now like us on Facebook. Want more where that came from? By Katherine Gillen Jul. Spinach Popeye was onto something.
Cauliflower How do we love thee, cauliflower? Carrots Remember when your mom told you carrots would help you see? Broccoli Dr. Microgreens Small but mighty microgreens are more than just a pretty garnish. Sweet Potatoes Considering they taste like candy, we could eat these guys every day.
Brussels Sprouts Members of the Brassica family like Brussels sprouts are great for fighting inflammation, explains ketogenic diet expert Dr. Onions and Garlic Full of aromatic flavor, onions and garlic can take a recipe from bland to brilliant. Kale All hail kale, the trendiest leafy green to grace your salad. Collard, Turnip and Mustard Greens Dr. Follow PureWow on Pinterest. SHARE PIN IT From Around The Web.
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