Hi guys, in this post I am gonna discuss about the best vegetables diet. What does that mean you ask? Well, a list of some very important vegetables that are needed in our diet might just make you happy. Let’s jump on to the list right away!
First of we will talk about the nutritional facts of spinach. Well, one cup of raw spinach contains 7 calories, 0.86 grams of protein, 30 milligrams of calcium, 0.81 grams of iron, 24 milligrams of magnesium, 167 milligrams of potassium, 58 micro grams of folate and 2813 IU (International Units) of vitamin A.
Spinach also contains vitamin K, fiber, phosphorus, and thiamine. And, another fact that you must know is that most of the calories in spinach come from protein and carbohydrates.
Now, talking about the health benefits that spinach has to offer. Spinach aids in diabetes management. Spinach contains an antioxidant known as alpha lipoic acid which has been shown to lower glucose levels’, increase insulin sensitivity, and prevent oxidative stress induced changes in patients with diabetes.
However, it is a fact that most studies have used intravenous alpha lipoic acid, and it sure is uncertain whether oral supplementation would elicit the same benefits.
Spinach aids in cancer prevention too! How, you ask? Well, spinach and other green vegetables contain chlorophyll. Several studies including another study carried out on 12,000 animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of hetero cyclic amines. These are generated when grilling foods at a high temperature. And, this can contribute to preventing the growth of cancer.
Well, just to let you know, spinach aids in asthma prevention too! A study of 433 children with asthma between the ages of 6 and 18 years, and 537 children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients. One of these nutrients is beta-carotene and definitely, spinach is an excellent source of beta-carotene.
Spinach does help in lowering blood pressure that is not on a normal range. Due to its high potassium content, spinach is recommended for people with high blood pressure. Now, potassium can help reduce the effects of sodium in the body. A low potassium intake in diet might be as potent a risk factor for developing high blood pressure as a high sodium intake.
Also, its aid in bone health is fascinating. As, low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
Spinach also promotes digestive regularity. As, spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract.
What comes next? It’s about healthy skin and hair. Well, spinach has large quantities of vitamin A, which moderates the production of oil in the skin pores and hair follicles to moisturize the skin and hair. It is this oil that can build up to cause acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Also, spinach and other leafy greens high in vitamin C are crucial for the building and maintenance of collagen, which does provide structure to the skin and hair.
Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach.
Yes, the second one I am gonna discuss is asparagus. Now, asparagus is a nutrient rich or nutrient packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K. It is also a very good source of chromium which is a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. And, that is definitely good news if you are watching your blood sugar.
Now, in addition to all those vitamins, 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium.
And, wandering that it has got any anti cancerous properties? Yes, it certainly does have such an amazing property. Now, to let you know, asparagus is a herbaceous plant along with avocado, kale, and Brussels sprouts. Now, all these are particularly rich in glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is the reason why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.
And, you should also know that asparagus is packed with antioxidants. It is one of the top ranked vegetables for its ability to neutralize cell damaging free radicals. Well, this may help slow the aging process and reduce inflammation.
Did you know that asparagus is a brain booster? Well, yes and so, another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens asparagus delivers folate which works with vitamin B12 found in fish, poultry, meat and dairy to help prevent cognitive impairment. There was a study from Tufts University in which, older adults with healthy levels’ folate and vitamin B12 performed better on a test of response speed and mental flexibility. Now, if you are among the population with an age above 50, then be sure that you are getting enough vitamin B12 because your ability to absorb vitamin B12 decreases with age.
Another fascinating quality you wanna know about asparagus is that it is a natural diuretic. Have you heard of asparagine? Well, it’s an amino acid which is present in high levels’ in asparagus. Now, asparagine basically serves as a natural diuretic, and increased urination not only releases fluid but helps the body get rid of the excess salts. This is especially beneficial for people who suffer from edema and those who have high blood pressure or heart related diseases.
Well, as we dived into discussing these vegetables in a bit of detail so I just discussed only two of them for now. Don’t worry though because I will be back with some more healthy veggies for you!
I hope it helped you atleast to some extent. If you have any feedback or personal opinion or any knowledge to share with us, please don’t hesitate and write out your heart in the comments below. Thank you so much!