2023-09-17 08:11:05
The feeding It is a key ally for health, due to the benefits it provides. And in that sense, there are vegetables that doctors recommend eating to strengthen the production of vitamins.
“A healthy diet includes eating vegetables every day. Many of which are a good source of fiber, vitamins and minerals., so according to studies they recommend eating 3 to 5 servings a day,” he summarizes MedlinePlusthe United States National Library of Medicine.
“They also provide energy, satiety and help nourish the body, which is why eating vegetables every day helps maintain a healthy weight, good hydration, and even eating them raw combats aging, among other benefits,” highlights the portal. Better with Health, from AS.
But in particular there are two supervegetables that stand out above the rest: broccoli and green asparagus.
Properties and benefits of broccoli for health
Broccoli (Brassica oleracea) is one of the cruciferous vegetables that is most valued for its content of essential nutrients.
This vegetable can be consumed raw or cooked, but its availability of nutrients varies according to cooking. According to a published study in Journal of Zhejiang University Science B: Biomedicine & Biotechnologysteamed produces fewer alterations in its nutrient composition.
Due to its beneficial health properties, as well as its gastronomic value, broccoli is an interesting product that we should know.
Broccoli can be consumed raw or cooked.
Broccoli is an important source of essential nutrients, as highlights a publication in Mini-Reviews in Medicinal Chemistry. According to these data, this vegetable provides:
Vitamins A, E, C, K and beta-carotenes B1, B2, B6. Minerals such as iron, calcium, zinc, selenium and potassium.
And among the numerous benefits it offers, the following appear:
Reduce constipation, one of the properties of broccoli.
Antioxidants and anti-inflammatory. Being a rich source of glucosinolate compounds, flavonoids, vitamins and minerals, it contributes to inhibiting oxidative stress, helping to prevent chronic diseases.
Helps control blood sugar levels. Regular consumption of broccoli can help regulate blood glucose levels, minimizing the risk of diabetes. A study published in International Journal of Food Sciences and Nutrition determined that it can help reduce insulin resistance.
Relieve constipation. Including this vegetable in your diet can also be key to maintaining good digestive health. It is a good option to deal with constipation through diet.
Reduces the risk of mental deterioration. Sulforaphane and other bioactive components in broccoli and cruciferous vegetables have beneficial effects on brain health. Its assimilation in the body contributes to preventing mental deterioration associated with age, as well as other cognitive pathologies, confirms a research published by the magazine Neurology.
Cancer prevention. Some of its compounds, such as glucosinolates and other antioxidants, would have the ability to protect against disease. For now Studies show that the consumption of cruciferous (also cauliflower, Brussels sprouts or cabbage) is associated with a lower incidence of some types of cancer. Specifically lung, stomach, colon and rectum.
Diet is key to delaying cognitive decline. Photo Shutterstock.
The health properties of green asparagus
The asparagus (Asparagus officinalis) is a plant to which antioxidant and anti-inflammatory properties are attributed. Contains vitamins A, C, E and K, folic acid and fiber.
Although its consumption is considered safe, we must be aware of side effects derived from excessive consumption.
In this case, it is worth highlighting the importance of always consulting a doctor before making a decision related to diet to provide the best diagnosis and steps to follow in each case.
Green asparagus also has diuretic properties.
That being said, yes, the green asparagus Grilled, scrambled or boiled, they represent a fabulous and versatile product.
Diuretics. Asparagus is known for because it could contribute to the elimination of liquids.
They help lower pressure. Green asparagus is usually recommended for people who suffer from edema or blood pressure problems. According to a study published on the website of the United States National Institutes of Health (NIH), could have a positive effect on preventing hypertension and preserving kidney function.
Prevents cognitive decline. Like many other green vegetables, asparagus has vitamin E, which is thought to help reduce cognitive decline in the brain.
They recommend consuming asparagus to those who have high blood pressure problems. Photo Shutterstock.
Ideal for pregnant women. Finally, they are usually recommended to pregnant women due to their folic acid content, indicated to prevent different problems during childbirth.
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