Essential vegetables for better health: Dietitian’s guide
Which vegetables are beneficial for health (photo: Freepik)
Everyone knows that vegetables are beneficial for health and can even help prevent diseases. Nutritionists have named the most beneficial ones and explained their effects on the body, according to the Huffpost website.
Pumpkin and carrots are beneficial for joint health
Nutritionist Jordan Hill explained that if you experience pain in your knees and hips, it is important to nourish your body with anti-inflammatory foods.
Consuming orange vegetables, such as pumpkin and carrots, will provide you with nutrients to support bone health and reduce the risk of developing rheumatoid arthritis.
The carotenoids in pumpkin and carrots are a type of phytonutrient with antioxidant properties that help reduce inflammation in the body.
Broccoli and cabbage reduce the risk of cancer
Physical exercise, maintaining a healthy weight, and adding more vegetables and fruits to your diet are closely linked to reduced cancer risk.
It is important to include cruciferous vegetables, such as broccoli and cabbage, in your diet weekly. Cruciferous vegetables are rich in sulforaphane, a phytonutrient with anti-cancer properties. Consuming this vegetable family is an accessible option in efforts to reduce cancer risk.
Sweet potatoes and leafy greens for vision
As we age, the risk of cataracts and glaucoma increases. A diet rich in antioxidant vegetables and fruits helps reduce oxidative stress, which can contribute to vision problems.
Kathleen Garcia-Benson, a registered dietitian, recommends consuming one serving of vegetables to maintain good vision.
Carrots are often used to improve vision, but other orange vegetables, such as sweet potatoes, are also rich in beta-carotene, which is essential for maintaining healthy eyesight.
Dark leafy vegetables, such as spinach and kale, contain lutein and zeaxanthin — antioxidants that protect the eyes from harmful light and oxidative stress. They are also excellent sources of vitamins E and C, which further support vision.
Avocado and broccoli for women’s health
The female body differs from the male body and has specific nutritional needs. Women require proper "fuel" to balance hormones throughout all stages of life and to support reproductive health.
Healthy fats are crucial for hormonal balance in women, and avocado is an excellent source. This fruit also contains fiber and antioxidants, which are beneficial for overall women’s health.
Broccoli is rich in vitamins and minerals, including vitamins C and K.
Green leafy vegetables for heart health
For heart health, it's important to choose leafy greens like lettuce, spinach, and Swiss chard. These vegetables are high in vitamins, minerals, and antioxidants.
Green leafy vegetables also contain nitrates, which are known to help maintain blood vessels.
Spinach and carrots for brain health
Spinach is a good source of magnesium, which plays several roles in the brain. It is important for nerve transmission, helps maintain the blood-brain barrier, and supports neuroplasticity.
Magnesium deficiency is linked to dementia, depression, multiple sclerosis, and Alzheimer's disease. Carrots contain vitamin B6, which is essential for brain health.
Vitamin B6 helps regulate energy consumption in the brain, mood through serotonin production, and supports circadian rhythms and sleep cycles. A deficiency in vitamin B6 can lead to a decline in cognitive function.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
