The range of Healthy plant foods For our physiology is quite broad, since in general they are the most valued among nutrition professionals.
In any case, there are some that stand out considerably, such as certain nuts such as almonds, fruits like apples, legumes like lentils or spices like parsley.
Discover below that vegetables are the richest in healthy components and what are their characteristics.
30 food of vegetal origin that your body will thank
1- Almonds
The Almonds Are rich in monounsaturated fats, which have been associated with a lower risk of heart disease. Its cholesterol-lowering effects and the ability of almonds to reduce the risk of heart disease may be partly due to the antioxidant action of vitamin E found in almonds, as well as the LDL-lowering effect of monounsaturated fats in Almonds
In addition to healthy fats and vitamin E, a quarter cup of almonds contains 62 mg of magnesium and 162 mg of potassium.
2- Lentils
The Lentils Are a power of nutrition. They are a good source of potassium, calcium, zinc, niacin and vitamin K, but where they are really rich it is in dietary fiber, lean protein, folate and iron.
Centers for Disease Control and Prevention report that eating lentils can decrease the risk of many serious medical problems.
Lentils are not only one of the oldest legumes commonly eaten in history, they are also one of the simplest to prepare.
Each cup of cooked lentils has 358 micrograms of folate. This amount supplies almost 100% of the daily requirement of 400 micrograms of folate for adults.
Folate, also known as folic acid Or vitamin B-9, supports the health of the nervous system, helps in energy metabolism and is necessary for the synthesis of DNA, RNA and Red blood cells .
It is especially important that pregnant women include folate-rich foods such as lentils in their diets. Pregnant women who eat at least 600 micrograms of folate daily may decrease the risk of their child being born with a birth defect.
3- Orange
Functional properties of orange
- It has the essential nutrients for a healthy diet.
- Protects against cardiovascular diseases.
- There is no association with weight gain or obesity.
- Decreases insulin resistance.
- Decreases inflammation.
- Improves antioxidant capacity.
- Improves satiety.
- It is a natural source of vitamins and minerals: Vitamin C, folic acid and potassium.
4- Broccoli
Broccoli contains a whole series of nutrients that work together synergistically to provide an incredible variety of benefits to the 37.2 billion cells that make us up.
It contains 12 vitamins, 11 minerals, all essential amino acids and phytochemicals known as flavonoids, quercetin and lutein.
Riboflavin (B2) works with Thiamine (B1) and folate as powerful protectors of DNA, ensuring health and preventing cancer. Vitamin C in broccoli improves the absorption of iron, both powerful antioxidants (or cleansers and repairers) and vital for the immune system, brain, blood and skin health.
Selenium mineral regenerates the power of vitamins E and C for a more powerful antioxidant activity and support for our skin and immune system. The plant's phytochemical lutein interacts with vitamin K1 and folic acid to prevent cognitive decline in 12 years, as a recent study has shown.
5- Mushrooms
The mushrooms Are rich in disease-fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer. They also prevent prostate cancer cells from multiplying in mice, and could do the same for men.
An average Portobello mushroom supplies 21% of the recommended daily intake of selenium and one-third of the daily need for copper. In addition, the fungi retain their nutrients when they are sautéed, grilled or when prepared in the microwave.
6- Chickpeas
The most important health benefits of chickpea
- They reduce the level of glucose in the blood, which is essential for people suffering from diabetes. Because chickpeas are rich in dietary fiber, they can provide you with a significant portion of the required daily dose that will improve your blood sugar and insulin levels.
- Strengthen bones with minerals. Chickpeas are exceptionally rich in minerals, especially calcium, phosphorus, iron and magnesium. All these elements are essential for bone health. Therefore, adding chickpeas to your diet will help strengthen your bones, reduce the risk of injury, and even help prevent osteoporosis.
- Normalizes your blood pressure. Potassium, from chickpeas, is essential to lower blood pressure.
- Prevents heart disease. Vitamin C, potassium and fiber are important nutrients to maintain heart health. Chickpeas provide all this and more as well as help in managing cholesterol levels.
7- Oats
Eating oats can reduce your cholesterol, especially your LDL, or"bad"cholesterol. If you have been diagnosed with high cholesterol, consider adding oats to your daily menu. Oats reduce the risk of high blood pressure and type 2 diabetes.
Oats also contain Lignans , A plant chemical that has been found to prevent heart disease.
8- Parsley
Several health benefits are associated with parsley . This spice is rich in iron and beta-carotene. It has more vitamin C than many other vegetables and fruits. It also contains many flavonoids and antioxidants and is a storehouse of essential nutrients like magnesium, calcium and potassium.
Therefore, consuming parsley raises immunity and fights cancerous growth. Due to the high amounts of iron, parsley is also excellent fighting anemia.
9- Oregano
He oregano Is a rich source of vitamin K, minerals like iron and manganese, and is rich in fiber. It is best if it is used in a fresh form, rather than the dried variety. Oregano has antioxidant properties, antifungal and helps in the treatment of cutaneous diseases and infections in the urinary tract.
10- Granada
The pomegranate Is rich in antioxidants that fight disease and a glass of your juice may contain about three times the antioxidants contained in green tea or Red wine . The pomegranate also protects the heart by improving blood flow and helps improve blood pressure.
11-Apple
The Apples Prevent cardiovascular accidents, collaborate with brain health, Alzheimer disease , Reduce the risk of cancer and prevent skin carcinogenesis, breast and colon cancer. Eating apples helps prevent heart disease thanks to its flavonoid antioxidant content.
12- Banana
He banana Is the third most popular fruit after apples and oranges. It is a healthy fruit, rich in potassium, has 11 minerals and 6 vitamins. Since the average banana contains 467 mg of potassium and only 1 mg of sodium, it can help prevent high blood pressure and protect against atherosclerosis.
Internal medicine records confirm that bananas help prevent heart disease. In addition to these cardiovascular benefits, the potassium found in bananas can also help support bone health.
13- Coconut oil
He coconut oil Is one of the most concentrated energy sources since 100 grams of oil contains 884 calories. Intake of coconut oil can help maintain healthy lipid profiles in pre-menopausal women.
It has been proven that coconut oil is a proven treatment of Alzheimer's disease. It also cures diseases of the kidney and protects the liver.
14- Jamaican tea or hibiscus tea
He Jamaican tea or hibiscus tea Is very good for your health. Flowers, calyx and fruit are used for healing purposes, however, only the chalice is used for tea.
The chalice is red, and can sometimes be confused with non-medicinal hibiscus. This tea is filled with essential fatty acids, omega-3 and omega-6. It is also a good source of dietary fiber, protein, vitamin B2 and copper.
Jamaican tea prevents diabetes, cancer, helps fight obesity, improves digestion and helps relieve the symptoms of depression and anxiety.
15- Avocado
The Avocados Offer nearly 20 vitamins and minerals in each serving, including potassium (which helps control blood pressure), lutein (which is good for the eyes) and folate (which is crucial for cell repair and during pregnancy). They are a good source of B vitamins, which help you fight disease and infection.
They also provide vitamins C and E, as well as natural plant chemicals that can help prevent cancer. Avocados are low in sugar and contain fiber, which helps to feel satiated.
16- Watermelon
The watermelon Is an excellent source of vitamin C , Vitamin A , Good source of potassium and magnesium. It has small amounts of most B vitamins and traces of vitamin K as well as pantothenic acid.
It is also rich in minerals such as copper, iron, manganese, selenium and zinc. This fruit is the leader of lycopene among fresh fruits and vegetables. It has been found to be useful in reducing the risk of prostate, breast and endometrial cancer, as well as colon and lung cancer.
17- Kiwi
This fruit improves digestive health and cardiovascular health and contributes positively to the treatment of cancer, the insomnia , and the diabetes .
It is rich in flavonoids, helps maintain healthy skin and promotes iron absorption. Its antimicrobial properties strengthen the immune defense of the body.
18- grapes
The grapes have phytonutrients that prevent various diseases. They are rich in resveratrol, which reduces the risk of cardiovascular disease. It contains polyphenols that protect the heart and also help control cholesterol.
19- Papaya
Papaya is a tropical fruit that has immense benefits as it helps improve digestive health. It collaborates with the immune system and the development of better heart health.
Papaya is also believed to prevent cancer. One of the enzymes found in papayas, called chemo-papain, has a significant effect on the control of osteoarthritis.
twenty- Beet
Although the beet It has high sugar content, it is definitely very favorable for health. It has good incidence in the prevention of blood pressure, thanks to its nitrates, increases resistance, prevents inflammations and most importantly, it has anticancer properties.
twenty-one- Tamarind
Even though its sugar content is high, this fruit is rich in calcium, iron, thiamine, magnesium, potassium and fiber. In fact, the United States imports tens of kilograms of tamarinds for medical studies and for pharmaceutical applications.
22- Pistachio
He pistachio Is a walnut with a healthy fatty acid profile for the heart, as well as protein, dietary fiber, potassium, magnesium, vitamin K, γ-tocopherol and a number of phytochemicals.
The unique green and purple color of pistachio is a result of its content of lutein and anthocyanin. Five published clinical trials have shown that pistachios promote healthy blood lipid profiles for the heart.
2. 3- Apricot
Apricot has a high content of beta-carotene, substance that is converted to vitamin A in the body. They are also rich in iron and vitamin C and have a high fiber content.
24- Cashew
The daily intake of merey or cashews in limited quantities provides enormous health benefits. This fruit is replete with vitamins, antioxidants, electrolytes, proteins and minerals essential for healthy development and growth of the body for children.
It has incredible benefits like helping to reduce diabetes and helps the health of the heart, nerves and muscles. Studies have shown that cashew nuts help treat cancer and tumors.
25- Figs
Figs contain many vitamins and minerals that provide health benefits to a number of body systems.
Among its benefits we find it prevents against various types of cancer, it is an excellent antioxidant, helps in the treatment of anemia, gastrointestinal ulcers and urinary tract infections.
It also brings antibacterial and antifungal benefits and is a great source of potassium, fiber and other nutrients.
26- Green tea
In Chinese millennial medicine was used Green Tea As a stimulant, diuretic and to improve heart health.
It was also used for the treatment of flatulence, regulation of body temperature and blood sugar, promoting digestion and improving mental processes.
In Western medicine it has been shown that green tea helps to combat atherosclerosis, high cholesterol, liver cancer, breast cancer, prostate cancer, lung cancer, stomach cancer and skin cancer.
The chemicals in green tea can help treat common colds and colds. It has also been shown that this tea can To prevent Parkinson's disease .
Mango
He mango Is one of the fruits with more nutrients, contains more than 20 vitamins and minerals, which contributes to good nutrition and great health benefits.
Just one cup provides 100% of our daily needs for vitamin C, helping to strengthen our immune system and assist in the formation of collagen. Mangoes are also rich in fiber and help strengthen bones.
28- Pineapple
The pineapple Is a tropical fruit with incredible health benefits. These include their ability to improve respiratory health, cure coughs and colds, optimize digestion, help fight obesity, strengthen bones, improve oral health, increase visual health, reduce inflammation, prevent cancer And parasites, improve the immune system, and increase circulation.
29- Rice
One of the oldest cereals, the rice ( Oryza sativa) Has been cultivating for more than 5000 years. It is a staple food for more than half of the world's population, particularly those living in South and East Asia.
White rice is the most commonly consumed type, but brown rice (whole grain) is becoming increasingly popular in some western countries because of its health benefits.
The rice does not contain gluten, which makes it one of the best non-allergic foods. This makes it possible for people who are allergic to gluten to find many nutrients including different types of vitamin B, D, calcium, fiber, iron and a variety of minerals that are essential for our bodies.
Another health benefit of rice is related to heart health. Rice bran oil contains potent antioxidants that can help make our heart more resistant to heart-related diseases. Rice also helps to lower cholesterol levels because it contains no bad cholesterol.
30- Olive oil
He olive oil Has incredible health benefits including antioxidants, helps prevent heart disease by increasing the amount of good cholesterol and contains more monounsaturated fatty acids than any other oil. It is so easy to digest that it even has a beneficial, soothing effect on stomach ulcers.
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