Vegetables are the foundation of a nutritious diet. A rich source of fiber, vitamins and valuable nutrients.
However, some raw vegetables can do more harm than good. This was said by the founder of the International Institute of Integrative Nutrition in Russia, Nata Gonchar, quoted by zdrave.to.
Beetroot
The unique property of beets is that cooked and raw, they are equivalent in terms of nutrients. The amino acids in it help the body fight early aging.
Boiled beets are rich in folic acid and iron, which has a positive effect on the circulatory system and helps fight anemia. The enriched composition (contains the entire B group, vitamin P, C, zinc, magnesium, potassium) strengthens the immune system.
Boiled beetroot is good for the liver: it cleans of toxins; contributes to the recovery and renewal of cells.
The fresh vegetable is not recommended for people with gastritis and stomach ulcers: coarse fiber and acidity can cause pain, discomfort and heaviness after consumption. Without harm to health, raw beets can be consumed up to 70 grams per day. After heat treatment, up to 100-120 grams of vegetables are allowed.
Asparagus
Green, white and purple asparagus contain the maximum amount of vitamins: A, beta-carotene, alpha-carotene, E, C, K, B vitamins, as well as macro- and microelements (minerals).
To preserve the taste and valuable nutrients, the vegetable should not be subjected to prolonged heat treatment. For cooking, it is enough to boil the stems for five minutes, then cover them with ice water – and you can serve.
Asparagus holds the record for folic acid content, which:
supports the normal development of the fetus during pregnancy;
improves the condition of the skin – makes it smooth and velvety, prevents the appearance of wrinkles;
improves blood circulation.
Asparagus has a mild diuretic property, is devoid of fat and practically has no calories – an ideal product for those who decide to lose weight.
Potatoes
In order to preserve as much useful substances as possible, it is recommended to boil potatoes with their peel or bake them. Baked potatoes are rich in potassium, which helps fight cardiovascular disease.
Potatoes contain a lot of vitamin C and antioxidants, so they have a beneficial effect on the immune system, protect against the development of chronic diseases and oncology. The vegetable is a source of resistant starch, which lowers blood sugar levels. Potatoes have a complex effect on the digestive tract:
restore the microflora;
normalize bowel movements;
prevent a number of autoimmune, inflammatory and malignant diseases.
Carrots
According to recent studies, the beta-carotene and antioxidants present in carrots are better absorbed when the vegetable is cooked. Raw carrots increase the load on the organs of the digestive tract, and cooked carrots are easier and better digested.
If a person has problems with the gastrointestinal tract, liver or pancreas, it is better to steam or bake the vegetable.
Spinach
Spinach is rich in vitamins C, A and E, as well as potassium, iron and sodium. The leaves of the vegetable contain oxalates, which interfere with the absorption of nutrients. Pre-boiling or frying can reduce their concentration, which is why spinach is best consumed only after heat treatment.
Spinach can be stewed with other herbs and vegetables, mushrooms or grains can be added. Such a dish will impress with taste and will be good for health.
Eat vegetables in different forms: cooked, roasted, fermented and raw. Try to eat a portion of vegetables with each meal – about 70-100 grams.
