Top 6 Vegetables that Improve Health

The Main Vegetables that Improve Health in a simple and natural way. In addition, they are fresh, can be found at any fair or market and yield wonderful dishes. We are talking about vegetables! Some may even scowl at leafy greens, but once they know the multitude of benefits they have, it will be hard to resist incorporating these delights into everyday life. So, check out  Top 6 Vegetables that Improve Health.

Lettuce:  Lettuce is one of the Top Health-enhancing Vegetables. Furthermore, it would not be an exaggeration to say that it is the most consumed vegetable on the Brazilian menu, accompanied by the traditional rice and beans pairing or even snacks.

And there’s no problem with that: Lettuce has good amounts of Vitamin A (important for the functioning of the organs of vision and for the health of the skin and mucous membranes), Vitamin C  (which prevents the fragility of bones and malformation of teeth, acts against infections and helps to heal wounds) and also the minerals calcium, phosphorus and iron, among others. It is a very rich and low-calorie leaf: each 100g has approximately 15 calories, which is why it is so used in slimming diets, attests to the nutritionist.

Watercress:  This is one of the  Top Health-enhancing Vegetables. In addition, it is slightly bitter, but offers an interesting flavor and contrasting texture when added to a lettuce salad. It is also among the most nutritious vegetables: a cup (tea) contains a mere 5 calories, but provides 1.5 mg of beta-carotene, 15 mg of vitamin C, 60 mg of calcium and .5 mg of iron, points out nutritionist Juliana Castelli. .

For those who have respiratory problems such as bronchitis , it is good to know that watercress has decongestant and also expectorant properties (it helps to eliminate the mucus present in the lungs), so it goes well in juices and syrups in addition to salads, of course!

Endive:  Still little known around here, it is from the same family as Chicory and  is also one of the Main Vegetables that Improve Health , therefore, it has a slightly bitter taste like the first one. Its pale color comes from the fact that it is grown in low light. And, like other white foods, it has antioxidant power and prevents cardiovascular diseases and tumors in the intestine, not to mention the bactericidal, antiviral and anti-inflammatory action. It is largely made up of water, so it hydrates a lot.

Arugula:  Arugula  is part of the Top  Vegetables that Improve Health. In addition, it has a spicy flavor and is one of the most nutritious vegetables among all those used in salads: a cup (tea) contains 2mg of beta-carotene, 45mg of Vitamin C , 150mg of calcium and 0.5mg of iron . All this in a serving with only 12 calories, explains Juliana. Its consumption is good for digestion and strengthens teeth, bones, muscles, skin and hair. So, how about including it in your daily life and not just on pizza, next to sun-dried tomatoes?

Swiss Chard:  Swiss chard is one of the top health-enhancing vegetables. Two minerals in particular are present here: Potassium and Magnesium . And both contribute to cardiovascular functions. Therefore, those who are hypertensive have a lot to benefit from it! Vitamin C gives more resistance to blood vessels and acts against infections, while Vitamin K helps maintain bones.

Kale:  One detail sets it apart from the rest of the vegetables: no other has an equal amount of iron and calcium, which makes it ideal for those who suffer from osteoporosis or anemia. Another point is that the dark green color is characteristic of foods rich in chlorophyll and beta-carotene, powerful antioxidants.

The Ideal Salad:  Regarding digestion, it is best to consume salads before meals. Fresh leaves and raw or cooked vegetables are rich in fiber that help you feel full, so the risk of overeating at the table is reduced. As for the ideal amounts to consume, it depends on the salad ingredients.

For dark green vegetables, a plate is ideal. Vegetables, on the other hand, need controlled portions, which must be individual. One serving equates to about 125g of raw vegetables and about 70g of cooked vegetables, he says.