Vegetables are a food group consisting of fruits, leaves, flowers, roots, tubers and stems. They are sources ofvitamins andminerals essential for a healthy and balanced diet.
Among the benefits of consuming vegetables are the prevention of diseases, the strengthening of the system. immune system, improved organ functioning, prevention of premature aging and replacement of energy.
types of vegetables
Vegetables can be classified according to the part of the plant that is consumed, there are five classifications: fruits, tubers, leaves, roots and stems. Get to know some vegetables, their nutrients and health benefits.
fruits
Zucchini: Zucchini has anti-inflammatory and antioxidant properties, is rich in vitamin C and helps in the formation of teeth and bones and bowel function. It also helps with skin and eye health and lowers blood pressure.
Because it has magnesium, zinc and B-complex vitamins, zucchini helps regulate blood sugar levels. It is also rich in vitamins A and C, which fight bad cholesterol and prevent heart attacks.
Aubergine: Eggplant is rich in antioxidants and prevents cell aging. It helps with blood flow, helps control cholesterol levels and fights heart disease.
Rich in vitamin C, eggplant strengthens the immune system and improves bowel function, preventing constipation and also contributes to the prevention of some types of cancer, such as breast cancer. colon.
Chuchu: chayote fights depression, premature aging of cells and helps control blood pressure. As it is rich in iron and vitamin B2, it increases hemoglobin production and prevents anemia.
Chayote also prevents bone diseases, as it contains a high concentration of calcium, phosphorus and magnesium. In addition, it has a large amount of vitamin C, which strengthens the immune system and prevents disease.
understand what it is immunity and see what does it mean to be vegan and what does a vegan eat.
Sheets
Lettuce: lettuce has calming properties, contributes to improving sleep quality and reduces anxiety. As it is rich in fiber, it helps bowel function and also offers a feeling of satiety, so it is recommended for those who need to lose weight.
As it is rich in vitamin A, lettuce contributes to eye health, preventing diseases such as cataracts and macular degeneration. Indicated for practitioners of physical activities, lettuce has a high concentration of potassium, which reduces the occurrence of cramps.
Cress: watercress is rich in vitamin C, strengthens the immune system and prevents heart disease. It is also associated with the prevention of cancer, anemia and respiratory diseases and contributes to bone strengthening, as it is rich in vitamin K.
Watercress has a high concentration of vitamin A, a nutrient that helps improve skin and eye health. Despite the amount of nutrients, watercress has few calories and therefore can contribute to weight loss.
Spinach: spinach is rich in vitamins A, C and E, which prevent premature cell aging. It is a food rich in iron and folic acid and therefore helps to prevent anemia. In addition, it is a good option for weight loss diets, as it has few calories.
Spinach is a source of energy and fights the premature aging of neurons, preventing brain diseases. It also helps with the cardiovascular system, reducing the chances of a heart attack.
Cabbage: kale is rich in fiber and low in calories, helps regulate bowel function, reduces appetite and acts to control cholesterol. As it is rich in potassium, it helps control blood pressure.
Cabbage fights migraines due to the concentration of magnesium and chlorophyll, which act to relax the muscles. Because it is rich in folic acid, it helps in the pregnancy of babies and contributes to a healthy delivery.
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roots
Garlic: Garlic is very nutritious and boosts the immune system - it's a good choice for people who have frequent colds. It also helps in lowering blood pressure, controlling cholesterol levels, and preventing brain diseases such as dementia and Alzheimer's.
Garlic has a high concentration of sulfur, which prevents damage caused by contamination with heavy metals and also contributes to the health of bones in women, as it increases estrogen, which when deficient causes loss bone.
Beetroot: beets strengthen the immune system, protect the nervous system and fight anemia. It is an important food for those who practice physical activities because it relaxes blood vessels and facilitates the arrival of nutrients to the muscles.
Because it is rich in vitamin C, beetroot prevents premature aging of cells and reduces the risk of cancer. It also controls cholesterol, blood pressure and maintains eye health.
Carrot: carrots help with tanning and color maintenance, as it is rich in beta-carotene, which stimulates melanin production. Because it is rich in vitamin A, it helps with vision health and prevents diseases such as night blindness.
It is also rich in fiber, providing a better functioning of the digestive system and also increases the feeling of satiety, which helps with weight loss.
Flowers
Broccoli: broccoli has a detoxifying action in the body and helps fight free radicals, preventing premature aging of cells. Because it is rich in fiber, it helps regulate the bowel and weight loss, as it offers a feeling of satiety.
Broccoli also strengthens the immune system, prevents heart disease and controls cholesterol levels. A source of lutein, broccoli acts to prevent some types of cancer, such as stomach and intestinal cancer.
Cauliflower: cauliflower has anti-inflammatory properties and helps prevent diseases such as obesity and diabetes. It is also beneficial for brain health as it is a source of choline, a vitamin that aids in learning and memory processes.
Cauliflower is rich in several proteins and minerals, helps in the detoxification of the body, in the functioning of the digestive system and contributes to the prevention of some types of cancer such as colon, breast, esophagus, pancreas and prostate.
tubers
Sweet potato: sweet potatoes are a source of energy and healthy carbohydrates, which is why they are often included in the diets of people who exercise. It also helps in balanced weight loss, strengthens immunity and controls cholesterol levels.
It is also rich in beta-carotene and vitamin A, which have antioxidant action and help maintain cell health. Sweet potatoes also contribute to heart health and the prevention of some types of cancer, such as uterine cancer.
English potato: English potatoes are a source of carbohydrates and help maintain blood glucose levels, contributing to the functioning of neurons. It is also rich in potassium, a nutrient that contributes to the functioning of muscles and kidneys.
As it is rich in vitamin C, it has antioxidant action and helps in skin health. Potatoes are also rich in potassium, a nutrient that helps prevent hypertension, as it helps to balance the effect of sodium in the body.
Yam: yam has B-complex vitamins that help control heart rate and blood pressure and fight high blood pressure. As it is rich in fiber and complex carbohydrates, yam helps in the feeling of satiety and weight loss.
The yam eases menstrual cramps and PMS and menopause symptoms, in addition to increasing a woman's fertility. As a source of iron, yam also contributes to the prevention of anemia.
stems
Celery: Celery is a food rich in nutrients and low in calories, so it is a good option for those who want to lose weight. It also has anti-inflammatory and antioxidant actions, fights free radicals and prevents diseases such as cancer.
As it is rich in potassium, celery helps to reduce stress and also reduces bad cholesterol, preventing cardiovascular disease and high blood pressure.
Asparagus: asparagus has a diuretic action, prevents gallbladder and kidney problems and helps to deflate the body. It also has anti-inflammatory properties, preventing cases of rheumatoid arthritis. Asparagus also prevents diabetes as it helps insulin function.
It also has antioxidant and anti-inflammatory action and B vitamins, which help maintain heart health. Asparagus also contributes to the healthy formation of the neural tube, which gives rise to the fetal head and spine.
Also learn about the fruits and vegetables and legumes.
