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Broccoli, including super vegetables that need to be consumed often.
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GridHEALTH.id – Often, at the market, we are busy thinking about which vegetables to choose!
Each vegetable has its own benefits and the more variety we add to our diet, the greater the benefits!
Here are 5 super vegetables that we should choose first because of their beneficial properties;
1. Spinach
Not only iron, spinach is also a source of essential vitamins such as Vitamin C, K, minerals such as magnesium, calcium and loaded with fiber.
One cup of raw spinach (30g) provides 56% of the daily requirement of Vitamin A plus the need for vitamin K throughout the day, all at just 7 calories.
It is also very effective in optimizing sugar levels in people with diabetes due to its high fiber and rich in antioxidants like alpha-lipoic acid which are found to increase insulin sensitivity in the body.
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Spinach is also heart friendly and lowers blood pressure in people with hypertension because of its good potassium content.
The micronutrients present in it also strengthen bones and joints improve digestion and make skin and hair healthy and glowing.
2. Carrots
One hundred and 100 grams of carrots can meet more than 100% of the daily requirement of vitamin A, which is important for vision.
But the benefits are even more! It has the antioxidant beta-carotene (which gives carrots their bright orange color) found to be very effective in preventing various types of cancer.
The sodium content of carrots is quite low (69g per 100g) while the potassium content is excellent (320mg). This makes it an ideal choice for people with hypertension to reduce blood pressure.
3. Broccoli
Broccoli, which comes from the cruciferous family of vegetables is considered one of the healthiest vegetables in the world.
The antioxidant sulforaphane, which is responsible for its bitter taste, has been shown to be highly effective in protecting or delaying the growth of cancer cells.
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When it comes to foods rich in vitamin C, most people only think of citrus fruits, but these 100 grams of green florets also meet 148% of the total daily requirement of vitamin C.
Apart from boosting immunity levels, natural vitamin C helps regenerate damaged skin cells, reduces the progress of wrinkle formation by promoting collagen formation and detoxifying skin cells, making skin look healthier and more radiant. And all of these benefits come with very few calories.
4. Labu pahit/pare
Popular among people with diabetes, bitter melon is known for its insulin-regulating effects. Almost every diabetic has the habit of eating bitter gourd juice in the morning or including it in a cooked form on a regular basis.
Its glycemic control property has been proven by several scientific studies. Apart from that, it also brings various hidden benefits.
These benefits include protection from cancer growth and regeneration of healthy cells in the body.
Its richness in dietary fiber (one cup provides about 8% of total daily dietary fiber intake), with very few calories makes it a strong contender in weight loss diet plans.
The folate and fiber present in it are proven to be very effective in reducing LDL (bad cholesterol) and triglyceride levels in the blood.
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5. Ginger
It is one of the most common condiments found in almost every kitchen, especially in Asia. Despite its distinctive taste and aroma, ginger has been used for medicinal purposes for centuries.
Its powerful anti-inflammatory action acts as a protective shield for the body’s cells from damage caused by dust, pollutants and germs.
With these anti-inflammatory benefits, ginger is especially helpful in reducing osteoarthritis pain and exercise-induced muscle soreness.
In addition to preventing and curing various infections, ginger is quite effective for digestion.
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Several studies have found that ginger intake has reduced nausea and bloating because ginger works in increasing gastric emptying time.
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