Those who stray from the path of healthy eating should be reminded that vegetables are a source of important vitamins, minerals and other nutrients such as antioxidants and fiber.
Blood pressure decreased significantly
Various studies show that a diet rich in vegetables can help protect against cancer.
But a study by researchers at Australia-based Edith Cowan University (ECU) has provided new insights into the effects of vegetables on blood pressure.
“Compounds called glucosinolates, which are abundant in cruciferous vegetables, lower blood pressure in animals, but until now there has been little evidence that they may be beneficial in humans,” said Emma Connolly, PhD student at ECU and lead author of the study.
And what are those cruciferous vegetables? These include broccoli, Brussels sprouts, kale, cauliflower, collard greens (kale), arugula, radishes and turnips.
The glucosinolates they contain have been shown to have anti-cancer, anti-inflammatory, anti-diabetic and lipid-lowering properties.
research, which was published in the journal BMC Medicinethe authors compared the effects of cruciferous vegetables on blood pressure with those of root vegetables and squash. Eighteen participants with elevated blood pressure had two 2-week dietary interventions separated by a 2-week break when they returned to their normal diet.
Participants ate broccoli, cabbage, cauliflower and cabbage prepared as a soup. One portion for lunch and one for dinner – about 600 ml of soup per day.
During the control intervention, they ate the same amount of root vegetables and squash vegetables (potatoes, sweet potatoes, carrots and squash). And again in the form of soup.
Participants were instructed to eat their normal breakfast and snacks, but were asked to avoid snacking for two hours after eating the soup. The blood pressure of the volunteers was continuously measured for 24 hours before and after both dietary interventions.
Eating higher amounts of cruciferous vegetables resulted in a statistically significant (2.5 mmHg on average) reduction in systolic blood pressure, otherwise known as the “top” number.
Root vegetables and pumpkin vegetables did not have such a pronounced effect, reducing systolic blood pressure by an average of 0.7 mmHg. True, this is also a welcome result.
“This reduction in systolic blood pressure is clinically relevant,” the researchers said. – A reduction of 2.5 mmHg due to increased consumption of cruciferous vegetables can mean 5 percent. lower risk of major cardiovascular events.”
Almost every day
Understandably, the results are encouraging people to eat more cruciferous vegetables. Unfortunately, this can be harder than it sounds.
“Increased vegetable consumption is widely recommended to reduce the risk of heart disease, and previous observational studies have shown that cruciferous vegetables such as broccoli, cabbage and Brussels sprouts have a stronger association with lower heart disease risk than other vegetables,” Connolly said. added that cruciferous vegetables typically make up only a small portion of people’s diets.
Glucosinolates are great for blood pressure, but research has shown that in so-called Brassica vegetables like broccoli and cauliflower, they convert to isothiocyanates, which give these vegetables their distinctive pungent, bitter taste. Another reason people avoid cruciferous vegetables is that they can cause gas.
Even so, researchers advise adding more cruciferous vegetables to your diet – the health benefits are too great to pass up.
“Cruciferous vegetables are among the least-eaten vegetables,” said Lauren Blekkenhorst, PhD student and study author at ECU.
According to her, it would be ideal if we eat these vegetables almost every day.
See pagan „New Atlas“ inf.
2024-09-10 11:48:33