The powerful vegetables featured today are known for their phytochemicals and fiber, along with many nutrients that can significantly improve the quality of your diet. Learn more!
In this article, we are going to introduce you to some powerful vegetables that we must eat. Fruits and vegetables are essential for a balanced diet. In fact, daily consumption of fruits and vegetables can help prevent metabolic diseases. The World Health Organization (WHO) estimates that an average of 1.7 million lives could be saved each year if people increased their intake of this type of food.
That is why dietary recommendations in many countries around the world emphasize increasing fruit and vegetable intake as a disease prevention and health maintenance strategy. The Concept is also a way to obtain essential micro and macronutrients.
So, what are the healthiest vegetables you should eat? Let’s take a look now.
Powerful Vegetables Are Full of Phytochemicals
Vegetables are known for having a variety of active compounds that have many health benefits. These substances are commonly known as ‘phytochemicals’, but are also referred to as ‘phytonutrients’ or ‘nutraceuticals’.
The groups of phytochemicals are diverse, and within each group, in turn, there are a wide variety of substances with anti-inflammatory effects. And they provide the characteristic color of any food item.
The main family of phytochemicals with anti-inflammatory properties are:
- Carotenoids such as lycopene and beta-carotene
- Phenolic compounds such as polyphenols, flavonoids, and flavones
- Sulfur compounds such as allicin and luteolin
Vegetables contain phytochemicals related to health and well-being. Garlic, for example, contains sulfur compounds such as allicin.
Various studies have demonstrated the effectiveness of these substances in the prevention of cardiovascular and neurodegenerative diseases and various types of cancer. And the five powerful vegetables with the highest concentrations of these substances are:
1) Tomato
Tomatoes are a source of lycopene (part of the carotenoid group). It is responsible for the red and orange colors of some fruits and vegetables.
Additionally, tomatoes are one of the healthiest basic foods due to their low calorie and fat content. In addition, it is a high source of fiber, protein, vitamins A, C, E, and potassium.
2) Onion
Onions contain phytochemicals such as luteolin, luteolin glycosides, and flavanols.
However, onions, which are darker in color and have a more pronounced flavor, have the highest anti-inflammatory activity. In addition, onions can prevent the appearance of chronic diseases.
Evidence suggests that onions contain anti-inflammatory properties.
3) Broccoli
Broccoli is famous for its high content of sulfur compounds. Luteolin is a major component and acts as a mediator of aging-related antioxidant and anti-inflammatory processes.
Some studies suggest that broccoli may have gastrointestinal protective effects even at low concentrations.
4) Carrot
Carrots are great vegetables from a nutritional point of view. It is an important source of vitamins and minerals. It is also considered one of the vegetables with the highest dietary fiber content.
You may not know, but the orange color of carrots is due to the presence of carotene, which contains beta-carotene, a natural pigment that the body converts into provitamin A. It promotes vision health and keeps teeth, bones, mucous membranes and skin healthy.
5) Garlic
Garlic contains sulfur compounds such as allicin, which act as important antibiotics. In fact, studies have shown that it can help prevent the growth of pathogens that cause infections.
However, it is important to keep in mind that this compound is only formed after garlic is minced, crushed, or chewed.
Considerations
Vegetables are foods that stand out due to the contribution of nutrients and active substances. In this regard, the foods mentioned above should ideally be incorporated into a healthy diet along with other healthy foods.
In addition, to prevent disease and maintain well-being, it is essential to drink adequate amounts of water, lead an active life, and limit consumption of industrially processed foods and alcohol.