3 vegetables to improve health
3 vegetables to improve health
In this article we will analyze 3 vegetables to improve health. It is clear that enjoying good health is one of the priorities in life.
Diet plays an important role in achieving this goal, because the nutrients we get through diet determine the functioning of the body.
That is why we will present you 3 vegetables to improve your health.
Before you start, you should keep in mind that one of the principles of a balanced diet is diversity.
The inclusion of various products ensures a complete supply of nutrients, which reduces the risk of deficiencies. However, there are some foods whose consumption should be emphasized. Even more so in the case of athletes.
What are the best vegetables to improve health?
Then we will show you 3 vegetables to improve health and the reasons why they achieve this goal. All this supported by the strongest scientific evidence.
In tomatoes is the king of vegetables. It is very flexible on a culinary level and has impressive organoleptic characteristics.
In addition, from a nutritional point of view, this is a product that provides a series of essential substances for the body.
This is not a high-calorie vegetable, it does not even stand out with its content of macronutrients.
All his interest comes from the micro- and phytonutrients he is able to provide. In the first we must emphasize vitamin A, an essential substance that ensures proper visual health.
However, the difference element of tomatoes is phytonutrients, lycopene. This element is able to act as a powerful antioxidant in the body.
It neutralizes the production of free radicals that can accumulate, generating physiological inefficiencies that lead to disease.
In fact, regular intake of lycopene has been shown to help prevent prostate cancer and cardiovascular problems.
Broccoli is one of the 3 vegetables to improve health; with greater antioxidant and anti-inflammatory power that we can find in nature.
Broccoli belongs to the group of crucifers, all of which are characteristic of their ability to contribute to health.
It stands out for several reasons. First of all, due to its contribution to fiber, a nutrient capable of preventing constipation and improving the health of the microbiota , which has a direct impact on metabolism and nutrient utilization.
On the other hand, broccoli has a set of phytonutrients that have been shown to be able to fight oxidation as well as modulate inflammation in the body.
These properties are essential to avoid and prevent the progression of various chronic and complex pathologies, such as those of the lung type (2). There are even experts who say that regular intake of this vegetable is able to reduce the risk of lung cancer.
It is clear that this is one of the 3 main vegetables for improving health in the diet, both for athletes and sedentary people.
However, its consumption should be combined with that of other crucifers such as cauliflower.
As the only negative aspect of broccoli we can emphasize its capacity for weathering, which is why it can increase flatulence and intestinal discomfort in prone people or with changes in the level of the microbiota.
We could not close this list without mentioning carrots in particular. It is one of the 3 vegetables for improving health.
Carrots have a slightly sweet taste that can be used both for savory recipes and as part of baking.
Its flexibility is indisputable. This is the last of the healthy vegetables we will talk about.
As a common vegetable cream preparation with this vegetable, the carrot stands out with its fiber and trace element content. We have already emphasized the power of fiber, a substance that can reduce the risk of developing cancer at the gastrointestinal level.
In terms of micronutrients, carrots have a large amount of beta carotene, a precursor of vitamin A. This nutrient is important not only to prevent macular degeneration and thus protect vision.
It is also essential to reduce the incidence of liver disease while keeping the functions of this organ intact.
It should be noted that liver tissue is one of those with the greatest capacity to regenerate, but occasionally needs help in the form of nutrients.
Finally, we must not forget that this vitamin also has the ability to increase the rate of wound healing.
Considerations to be taken into account
These 3 health-enhancing vegetables that we have presented have the ability to improve health, which is why they should be included in the diet regularly.
With them it is possible to prepare many preparations, both vegetable creams and salads or french fries.
However , there are some considerations to consider. One of them is to avoid fried tomatoes, as this food of industrial origin usually contains large amounts of added sugars, which reduces its nutritional qualities.
The appropriate thing is to always consume food with the minimum possible degree of manipulation to prevent food loss.
Keep in mind that many trace elements are sensitive to high temperatures, mechanical processes and even osmosis. Water-soluble ones, for example, can remain in cooking broth and will be lost if not consumed.
Eat vegetables to improve health
No one doubts the ability of vegetables to improve health.
For this reason, we recommend that you include them in your diet. Emphasize eating these 3 vegetables to improve health , but remember the importance of variety.
There are many other vegetables, fruits, tubers and legumes that can be consumed regularly and which take into account the benefits for the body.
Try to make preparations that combine several of them to ensure a complete supply of nutrients .
In this way you will avoid deficiencies that can determine the functioning of the body and that promote the emergence of complex pathologies in the medium term.
Finally, be sure to accompany these 3 vegetables to improve your health with protein.
The inclusion of a generous portion of lipids is also essential. This will ensure that metabolic and physiological reactions develop smoothly.