Which vegetables are the most beneficial for human health — Top 10

The role of vegetables in a healthy diet is invaluable. They are rich in fiber, antioxidants, vitamins and minerals, vegetable oils and acids.

However, some vegetables stand out from the rest. They have special proven health benefits, such as the ability to fight inflammation or reduce the risk of a range of diseases.

Rating of the 10 most useful

Below are the 10 most useful vegetables that have a strong evidence base.

1. Spinach

Spinach is the richest source of valuable substances.

100 grams of spinach provide over 100% of the daily requirement for vitamins K and A. It also contains many antioxidants that can reduce the risk of developing chronic diseases.

Japanese Studies installed that beta-carotene and lutein contained in spinach reduce the likelihood of malignant cell degeneration of any organ.

According to by Canadian experts, the green vegetable also lowers blood pressure and prevents strokes and myocardial infarction.

2. Carrots

Only 100 grams carrots provides almost 4 daily rations of vitamin A, which is beneficial for vision and  reduces the risk of malignant tumors in the body.

Chinese scientists discovered that eating just 1 serving of carrots (10 grams) per week reduces the likelihood of prostate cancer in men by 5%.

Italian scientists proved that carrots also prevent malignant degeneration of lung tissue cells in smokers by about 3 times.

Carrots are also rich in ascorbic acid, potassium and vitamin K, which are necessary to maintain blood pressure, improve the functioning of the blood system and strengthen the immune system .

3. Broccoli

Broccoli is rich in glucosinolate and sulforaphane, which protect the human body suffers from the early development of diseases from the heart and blood vessels, as well as from malignant tumors.

For example, proven that sulforaphane reduces the size of a breast tumor due to the death of cancer cells.

Iranian specialists installed that broccoli protects the myocardium from the effects of free radicals and significantly reduces the likelihood of developing coronary heart disease.

4. Garlic

Garlic is one of the most ancient medicinal vegetables. Its roots are active applied back in ancient China and Egypt as a natural antimicrobial and potency-stimulating drug.

The main active ingredient of garlic is allicin – it is with it that scientists associate most of the positive effects.

According to information scientists from China, garlic reduces the concentration of sugar in the blood and can be used as an auxiliary method for the treatment of type II diabetes mellitus.

According to the data American experts, the plant also reduces the level of total cholesterol and its atherogenic fractions (TAG and LDL), increases the content of valuable HDL in the blood. As a result, garlic prevents the early development of coronary heart disease, myocardial infarction and a number of other vascular diseases.

Also installed that allicin causes the death of malignant cells in the body.

5. Brussels sprouts

In the composition brussels sprouts there is a special antioxidant – kaempferol, which prevents the appearance of malignant neoplasms.

According to the data Korean experts, the basis of the action of kaempferol is the suppression of the effect of free radicals on body cells.

The vegetable also contains a lot of other valuable vitamins and minerals: vitamins K, C and A, as well as folic acid, manganese and potassium.

6. White cabbage

Enabling white cabbage in the diet is associated with a number of health benefits.

According to the data of Korean studies, cabbage juice leads to a significant decrease in total cholesterol and LDL, and an increase in HDL.

Similar effects make it possible to include cabbage in the dyslipidemia therapy regimen in order to prevent the development of diseases associated with atherosclerotic lesions of the artery walls.

Also Scientific data available that cabbage reduces blood pressure and increases the sensitivity of peripheral tissues to insulin. The described data make it possible to use the vegetable for the prevention and relief of type II diabetes mellitus and hypertension.

7. Green peas

Peas is a source of large amounts of vitamins K, C and A, as well as riboflavin, thiamine, niacin and folic acid.

Green peas are also rich fiber , thanks to which, according to the data scientists from the USA, it can be used to normalize the digestive system (prevention of constipation) and restore intestinal microflora (after prolonged use of antibiotics).

According to numerous studies ( one , two ), peas also have a pronounced anti–cancer effect - they slow down tumor growth and metastasis.

8. Ginger

Ginger Root is widely used in cooking, as well as in folk and evidence-based medicine.

The most popular method of application ginger – as a remedy for motion sickness.

Research also demonstrate that ginger has a positive effect on women during pregnancy, eliminating the most common manifestations of toxicosis in the early stages.

Ginger also has anti-inflammatory activity and can be used in inflammatory diseases: gout, arthritis of various etiologies, systemic lupus erythematosus.

Fixed Ginger also has a positive effect on type II diabetes mellitus.

In addition, ginger is effective for weight loss.

9. Asparagus

Asparagus is especially rich in folic acid, which, according to the data studies, prevents the appearance of neural tube defects in the fetus during pregnancy.

Also asparagus protects liver cells are protected from exposure to various toxic substances and can be used as hepatoprotectors in chronic pathologies of this organ.

10. Red cabbage

Red Cabbage is rich in anthocyanins, which not only give it a special color, but also have a number of positive qualities in relation to the body: from cancer prevention to improving the condition of the skin.

Scientists from India proved that red cabbage extract reduces the level of atherogenic cholesterol in the blood and thereby prevents the appearance of pathologies such as: coronary heart disease, myocardial infarction, chronic cerebral ischemia, etc.

Regular consumption of the plant also has a beneficial effect on the work of the digestive system and the state of immunity.

Rules of use

There are several rules for taking vegetables that will allow you to get the most out of them:

1. Normalized consumption. The World Health Organization recommends eating at least 400 grams of vegetables and fruits daily (regardless of the qualitative composition).
2. Reception time. It is better to eat vegetables in the middle of the day together (or without) with other dishes. Eating fresh vegetables in the evening and before going to bed can cause an overload of the digestive system, and eating in the morning on an empty stomach can exacerbate chronic diseases.
3. Heat treatment. Any thermal effect reduces the concentration of biologically active substances (primarily vitamins and antioxidants). Preference should be given to fresh vegetables. If it is impossible to avoid heat treatment, it is recommended to choose stewed, boiled, baked or steamed vegetables. The most undesirable option is fried vegetables, as well as grilled ones.
4. Compatibility with other products. Any vegetables should not be consumed in conjunction with dairy products and fruits. At the same time, they go well with meat and fish.
5. Which of them can be cooked? It is best to make fresh salads from vegetables. They are also perfect for cooking vegetable juices, smoothies, and cocktails. There are a lot of recipes and other various dishes.
6. How to save for the winter? The most preferred preparations for the winter are frozen, pickled and canned vegetables.

Conclusion

Thus, vegetables are extremely rich in vitamins, minerals and antioxidant substances.

The vegetable crops listed above have a beneficial effect on health, which is confirmed by numerous studies.

They improve the condition of the digestive, cardiovascular, immune, and endocrine systems; reduce the risk of developing many chronic diseases, as well as malignant tumors.