2023-09-22 08:41:59
What are the essential fresh vegetables, those that should not be missing from our table, due to their great contribution of nutrients and energy and whose daily consumption we should prioritize throughout the week, as part of a healthy diet?
Nutrition experts at European Medical Institute of Obesity (IMEO) they propose seven garden productsone for each day of the week, affordable and generally available on the market, which contribute to keeping us healthy, vigorous and free of diseases.
Regular consumption of fruits and vegetables
“Son minimally processed fresh vegetables (washed, cut, packaged or frozen) with a high biological value and that, properly distributed and combined within a complete and balanced diet, ensure optimal nutritional balance and additional health benefits,” according to Rubén Bravo, IMEO spokesperson and nutrition expert.
“When buying food, price and quantity tend to prevail, rather than the quality or variety of the food. Furthermore, it is unknown how to combine certain foods to improve their nutritional contribution. For example, it is advisable to eat cereals with legumes (lentils with rice) to obtain a better quality of the vegetable protein we eat,” says Bravo.
Seasonal vegetables and greens provide a great variety and quantity of vitamins, among which the from group B (B1, B2, B6 and B9 in the form of folic acid) present in green leafy vegetables; C, present in cauliflower and pepper; and A (in the form of carotene), present in pumpkins, tomatoes and carrots, according to clinical dietitian-nutritionist Estefanía Ramo, from IMEO.
These foods “have a high water content (between 75% and 90%, depending on the type of vegetable) and low in fat and protein. They are mainly composed of carbohydrates and provide abundant soluble and insoluble fiber,” he points out.
Likewise “they are a important source of the minerals potassium (eggplant and beet), calcium (cucumber), iron (celery), as well as zinc, magnesium, manganese, chromium, iodine and sodium,” he adds.
To promote the absorption of the iron provided by vegetables, Ramo recommends eating them together with some food rich in vitamin C, and not eating them together with foods rich in calcium, since they interfere with the absorption of iron, says Ramo, describing seven vegetables below. fresh or from the market that should not be missing from our table.
1. Broccoli, ally against cancer
Broccoli stands out for its proteins high biological value and for its low lipid and sugar content. It provides fiber, vitamins and minerals (iron, phosphorus, potassium and sulfur, with certain antimicrobial power) and its consumption can reduce blood glucose, improve the person’s lipid profile and protect them from some types of cancer and tumors of the gastrointestinal tract.
But can promote inflammation of the thyroid glandpreventing the assimilation of iodine in predisposed people.
2. Kale, kale and nutritious
This variety of cabbage is a very complete foodlow in calories, rich in vitamins, fiber and calcium, which has very few compounds that interfere with the absorption of other nutrients compared to other green leaves and is suitable for covering the protein and iron requirements of those who follow vegan diets.
Allows replenish minerals after exercising, protects the cardiovascular system and it satisfies us when we feel hungry, according to Ramo.
Kale, kale and very nutritious. Photo: IMEO.
3. Tomato, source of antioxidants
This vegetable is very nutritious and rich. in fiber, phosphorus, potassium and vitamins of group B, C, D and Acompounds that are well assimilated by the body, and help the absorption of other substances like iron.
The nutritionist of IMEO Its lycopene content stands out, a powerful antioxidant that helps prevent cancer, cardiovascular and neurodegenerative diseases.
4. Spinach, protective green leaves
Low proteins, lipids and sugars, stand out for their high percentage of fiber that improves intestinal transit and has a protective role against cardiovascular ailments and colon cancer. Provides minerals and compounds with antioxidant and protective effects against visual degeneration (cataracts).
However, it is recommended to consume spinach in moderation because its oxalic acidcombined with certain minerals it contains, can worsen kidney stone processes, arthritis or rheumatism.
5. Red pepper, reinforcement for defenses
Its color is indicative of its rich in antioxidants and capsaicin, a component with antibiotic and analgesic effect.
Being rich in vitamin C, it strengthens the immune system and promotes the absorption of iron from other foods, and like tomatoes, it contains lycopene, with an anti-cancer effect.
It also contains nicotine, an active ingredient that in small doses It can protect against Parkinson’s, according to Ramo.
Red pepper, reinforcement for defenses. Photo: IMEO.
6. Onion, a featured natural remedy
With a 90% aqueous composition and a significant amount of fiber and mineralsthe onion is the “natural remedy” par excellence to purify toxins, improve digestion, combat cough, inflammation and fluid retention, explains Ramo.
Its smell comes from flavonoids and sulfur compounds (anthocyanins and quercetin) that are associated with antioxidant effects, reducing blood pressure and “bad” cholesterol.
7. Garlic, an ‘antibiotic’ on the table
The same components that cause garlic’s pungent taste and aroma (allicin and diallylium sulfide) are responsible for its beneficial properties. Your consumption facilitates digestionhelps us absorb nutrients more efficiently and optimizes the functions of the pancreas and liver.
It’s a “natural antibiotic” what strengthens our immune systemacts as anti-inflammatory y promotes circulationbut it is advisable to consult your doctor if you take anticoagulant medication, since this food could interact with this type of medication, concludes Ramo.
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