What fruits and vegetables are good for the heart: properties and recommendations. The healthiest vegetables

Vegetables are necessary element, which should be present in the diet of every person. Prisoners beneficial properties vegetables in their content of various active biological substances: organic acids, vitamins, fiber, minerals, pectin. Vegetables contain no fat. They are most often used for therapeutic and dietary nutrition.

Vegetables are eaten processed or in fresh. Vegetable dishes are very healthy and tasty. When vegetables are cooked, their biological value. Of course it is preferable, especially in summer and autumn periods, raw fresh vegetables or cooked with gentle heat treatment to the maximum extent. During intensive heat treatment in vegetables, organic parts of compounds decompose, which are very useful for human body. Food becomes energy deficient. But at the same time, only abuse raw vegetables also not necessary. Everything is fine in moderation.

From the variety of vegetables available, it is impossible to choose the healthiest vegetable. Since there is no such vegetable on earth that would be equally useful for every person. If we approach this issue from the other side, then we can call the most useful vegetable the one that contains the maximum set of useful substances, without which a person cannot live even one year. But in this case, you will have to understand all human biochemistry.

In order to identify the most useful vegetables, you can create a certain “rating”, which will collect the most valuable representatives of vegetables, depending on the chemical composition.

According to seasonality

The most useful vegetable is considered to be a ripe vegetable. In addition, the less time a plant spends on transportation from the garden to its consumption, the more valuable it is for human health. Vegetables grown near your home in season are considered the healthiest.

Seasonal vegetables brought from afar are also quite good option. But they usually contain additional chemicals that make it possible to deliver the products to consumers. IN winter period Imported vegetables are practically no different from local ones. Since during storage, local ones also lose their own useful qualities, and imported ones contain cunning chemical additives.

Cooked or raw vegetables

Everyone knows that during various culinary treatments, vegetables lose most of the vitamins they contain. It is considered that mineral composition in cooked vegetables remains almost the same. This is a big misconception! At heat treatment Both minerals and vitamins are destroyed in vegetables. More precisely, vitamins are destroyed. Minerals simply go into a form in which they become simply useless for the human body.

Of course, if the vegetable is not turned into coals, then in any case a certain amount of minerals and vitamins will remain in it. But it is already difficult to talk about significant benefits in this case. The only exception is very short steaming (no more than 15 minutes).

Taste qualities of vegetables

The human body is designed in such a way that if there is a lack of certain nutrients he begins to “hint” at specific product an unyielding desire to eat it. This means that with a large lack of, say, iron, we begin to crave tomatoes, pomegranates, apples; with iodine deficiency we dream of persimmons, seaweed and fish; with a lack of fatty acids, an irresistible craving for oils begins plant origin, fatty fish and so on.

Thus, to the category of the most healthy vegetables can only be classified as those that the body considers tasty in some certain moment. That is, cabbage may be the most desired vegetable today, but a week later you won’t even want to look at it, because the need will already be satisfied.

Chlorophyll in vegetables

Chlorophyll is pure solar energy. And the presence of chlorophyll can be considered a significant factor that determines the value of a particular product. Of course, chlorophyll is found most of all in green vegetables- in greenery:

parsley;
celery and the like.

Leafy vegetables

Nutritionists say that the healthiest leaf vegetable is spinach, for example.

It contains a lot:

carotene – vitamin A;
vitamins D2, B, PP, P, C;
mineral salts;
proteins;
Yoda.

Ditto leafy vegetables include:

lettuce;
basil;
parsley;
dill and other greens.

Leafy vegetables have a very low calorie content, which is why they are very often included in numerous diets that are aimed at losing weight. Due to their own composition, they help prevent many diseases of the cardiovascular system and prevent the appearance of oncological diseases.

Leafy vegetables contain:

dietary fiber;
phytochemicals – zeaxanthin, lutein, beta-cryptoxanthin.

They are rich in vitamins (groups B, K, C) and minerals. To receive maximum benefit Leafy vegetables must be consumed fresh.

Content of carbohydrates, fats, proteins per 100 g. product and calorie content

Product	Fats gr.	Calorie content Kcal	Carbohydrates gr.	Squirrels gr.
Artichokes	0,12	28,2	6	1,21
Pumpkin	0,12	22	4,41	1
Eggplant	0,12	24	4,51	1,21
Jerusalem artichoke	0,12	61	12,82	2,1
Sweet potato	0	59,83	13,82	2
Beet	0,12	42	8,82	1,53
Rhubarb	0,12	16	2,53	0,72
Turnip	0,12	32	6,21	1,52
Broccoli	0,37	34	6,64	2,82
Black radish	0,21	36	6,71	1,91
Salad	0,21	16	2	1,52
Radish	0,12	20	3,42	1,23
Zucchini	0,31	24	4,64	0,61
Tomatoes	0,21	19,91	4,23	0,62
White cabbage	0,12	28	4,72	1,81
Sweet pepper	0,12	26	4,91	1,32
Brussels sprouts	0,31	35	3,12	4,81
Potato	0,43	77	16,32	2
Kohlrabi cabbage	0,12	44	7,91	2,81
Squash	0,12	19,42	4,32	0,63
Red cabbage	0,21	26	5,14	0,82
Greenhouse cucumber	0,12	11	1,91	0,71
Chinese cabbage	0,21	16	2,03	1,24
Red carrots	0,12	35	6,91	1,31
Savoy cabbage	0,12	28,23	6	1,21
Ground cucumber	0,12	14	2,52	0,83
yellow carrot	0,12	33,12	7,21	1,31
Cauliflower	0,31	30	4,21	2,52
Onion	0,21	41	8,21	1,41
Oregano	0	24,84	5	1,53
Tarragon	0	24,85	5	1,53
Sorrel	0,32	22	2,92	1,51
Coriander	0	24,83	5	1,52
Spinach	0,32	23	2	2,91
Nettle	0	24,82	5	1,51
Feather of garlic	0	0	0	0
Garlic bulb	0,51	149	29,91	6,51
Green onions	0,12	20	3,23	1,34
Cheremsha	0,12	34,91	6,51	2,41
Leek	0,21	36	6,32	2
Dill	0,52	40	6,31	2,52
Parsnip root	0,51	47	9,22	1,41
Asparagus	0,12	21	3,18	1,91
Parsley	0,41	49	7,62	3,72
Celery root	2	186,41	36,62	7,82
Parsley root	0,63	51	10,12	1,51
Horseradish root	0,42	59	10,53	3,23
Celery	0,12	13	2,17	0,91

Broccoli

Broccoli is rightfully considered a real storehouse of vitamins and minerals. It contains substances that have antioxidant properties:

Dietary fiber effectively cleanses the intestines.
Folic acid fights cancer and heart disease.
Rich in vitamins E, C and A.
It contains a lot of iron, which makes it possible to include it in the diet for anemia.

Which fruits and vegetables are the healthiest for the body, which are most rich in nutrients and vitamins. These 10 plant-based foods should be included in your diet every day! Read about the benefits of these fruits and vegetables and don't forget that eating plant-based foods not only helps with health and longevity, but also with staying fit.

Since childhood, we have all heard about the benefits of fruits and vegetables. Natural food is rich in fiber, vitamins, organic compounds, which are an indispensable material for building healthy body. But which fruits are the healthiest for the body and why? Let's find out what you should add to your .

1. Apple

Exists English proverb: "An apple a day keeps you away from the doctor."
Medium fruit contains 126 calories.

According to the US Department of Agriculture, 100 g of this fruit contains:

vegetable fibers - 2.4 g.,
vitamin A - 3 mg.,
beta-carotene and lutein - 27 mg each,
B1 - 0.03 mg.,
vit. C - 4.8 mg.,
E - 0.2 mg.,
K - 2 mcg.,
as well as calcium, iron, magnesium, phosphorus.

Eating apples perfectly reduces appetite and gives you a feeling of fullness. This fruit is indispensable in the kitchen, as it is easy to prepare a lot of low-calorie dishes- juices, purees, mousses, casseroles and so on. Their systematic use in food will never find out about obesity, intestinal cancer, high cholesterol in the blood.

2. Lemon

Lemon is a little sun for your table, rich in organic acids, containing only 26 kcal per 100 g., as well as:

29 mg. calcium,
18 mg. phosphorus,
120 mg. potassium
The fruit is ready to offer 55 mg. vitamin C,
2 mg. vitamin A,
0.06 mg. vitamin B1 and microdoses of other useful substances.

A few slices of lemon will normalize your appetite, and in the form of sugar-free lemonade will quench your appetite. extreme thirst. Prevents cholelithiasis, development of rheumatism, capable.

3. Apricot

Apricot is the most valuable fruit for anemia, vascular diseases, metabolic disorders. Available at any time thanks to transformation into dried apricots. Contains a lot of sugar, but compensates for this deficiency a large number useful substances:

15 mg. calcium,
21 mg. phosphorus,
261 mg. potassium,
0.2 mg. zinc in 100 g,
98 mg. vit. A,
1 mg vitamin E,
12 mg. vitamin C.

Some fruits from the Caucasus regions are especially rich in iodine.

4. Strawberry

Strawberries are perhaps the most delicious and healthy dietary product. Contains only 40 kcal., however, it guarantees benefits that are difficult to underestimate. Rarely do complete summer diet plans go without it.
Contains:

3 mg. fiber fibers,
17 mg. calcium,
22 mg. magnesium,
23 mg. phosphorus,
153 mg. potassium,
59 mg. vitamin C,
1 mg. vit. A,
0.3 mg. vit. E,
2.5 mg. vitamin K.

Eating strawberries strengthens blood vessels, improves immunity, controls appetite and even helps with depression.

What vegetables are the healthiest for the body?

5. Cabbage

Cabbage easily turns into a tasty and efficient incinerator fat
Its calorie content is about 22 kcal. per 100 grams.

In ripe fruits:

up to 1% fiber
up to 0.5% organic acids,
0.3% pectin,
38 mg. potassium,
17 mg. sodium,
6 mg. calcium
9 mg. phosphorus,
Lots of vitamins B, A and C.

Zinc, iodine, sulfur, and silicon are present in small quantities. Among other things, tomatoes contain a special compound, choline, which processes cholesterol, heals the liver, improves immunity and stimulates hematopoiesis. The benefits of fruits and vegetables are truly obvious!

10. Bell pepper

Bell peppers are very diverse in composition, but extremely rich in vitamin C (up to 450 mg!) and carotene (up to 16 mg), vitamins B and PP, and essential oils. Stimulates intestinal function, improves memory, and even enhances hair growth.

Of course, the range of healthy fruits and vegetables is not limited to the above list. Their full list with everyone healing properties will take a book of several volumes. At a minimum, you should remember that eating vegetables and fruits for weight loss is our best friend, as well as the simplest guide to health, beauty and longevity.

To improve the health of the body with the help of nature's gifts, you need to know what vegetables are healthy, and what ailments this or that product helps with. The usefulness of any vegetable is determined by its chemical composition, calorie content, and the presence of specific vitamins. This is what allows you to find out what capabilities they have and whether they can improve their work internal organs or fix external condition hair, nails and skin.

Vegetables that are good for the liver

To normalize liver function, it is necessary first of all to include in the diet vegetables that have orange or bright orange skin or flesh. yellow. These primarily include pumpkin, yellow bell pepper, tomatoes (primarily yellow) and carrots.

All these products have a similar beneficial composition:

a large amount of vitamins PP, B, C;
chemical components (represented by iodine, zinc, copper, phosphorus);
beta carotene.

In addition to the listed vegetables, beets also have a good effect on liver function, revealing in their composition not only listed components, but also a large amount of useful acids.

What vegetables to eat for the heart and blood vessels

For prevention, normalization of heart function, circulatory system and blood vessels, vegetables that are primarily useful are those that can improve the circulatory system and eliminate the possibility of blockage of blood vessels, making them more elastic.

What vegetables have these properties? Those that contain fatty acids, B vitamins, potassium and carotene. Vegetables that lower blood pressure are also suitable:

tomatoes;
garlic;

What vegetables to eat for weight loss

To gain slimness by losing extra pounds By including vegetables in your diet, you need to pay attention to their calorie content. In principle, almost everyone is suitable for losing weight herbal products(the exception is potatoes and beets), but some products may contain acids that break down fats. There are also many vegetables that improve metabolism, which also leads to accelerated weight loss. It must be remembered that they must be consumed raw, boiled or baked. Here are some foods that contain folic acid, riboflavin, thiamine, which are useful for weight loss, as well as a large amount of vitamins B, C and E:

white asparagus;
cucumbers; tomatoes;
greens (primarily spinach).

What vegetables are good for pregnant women?

Pregnant women should include root vegetables and herbs in their menu. They are useful in that they relieve many digestive problems that arise during pregnancy, supply the body with large quantities of useful substances, macro and microelements, and normalize water balance, removing puffiness. These properties are primarily found in green vegetables:

cucumber;
peas;
green.

You can also supplement your diet with sweet peppers (the record holder among healthy vegetables for vitamin C content), potatoes (they contain essential fiber), beets (relieves constipation and normalizes digestion) and rhubarb (it has blood pressure-lowering properties).

What vegetables to eat to improve vision

Vegetables that are good for vision contain beta-carotene, vitamin C, and vitamin A. You need to consume foods with a high mass fraction of microelements, which significantly improve the functioning of the visual organs, and for prevention, several times a day. These include:

cabbage;
bell pepper;
beet;
petiole and root celery;

Which vegetables have a beneficial effect on the skin?

What fruits have a rejuvenating, tightening, antiseptic effect is influenced by the content in them:

antioxidants (spinach, tomato, bell pepper, pumpkin);
beta-carotene (pumpkin, carrots);
phosphorus (cucumbers, cabbage);
selenium (lettuce, spinach, dill, radish, Jerusalem artichoke);
fatty acids (avocado, vegetable oils);
iron (chard, broccoli, green peas, spinach, green beans, turnip greens);
zinc (cilantro, garlic, celery root, asparagus, pumpkin, beets).

Based on what skin problems you have, you need to complete the list of essential vegetables with the appropriate products: beta-carotene and antioxidants indispensable for dry skin; iron, phosphorus and fatty acids even out complexion and increase elasticity; selenium promotes the production of collagen, zinc heals wounds, its properties are useful for inflamed and acne-affected skin.

Which vegetable is the healthiest?

It is impossible to answer unequivocally the question of which fruit is the most useful, because each of them is useful and can simultaneously affect different systems and human organs. Therefore, everyone determines the benefits of a product for themselves, depending on the lack of substances and vitamins. If you focus on other qualities, and not on the composition, then you can definitely say that the healthiest vegetable should be grown in natural conditions without the use of chemical growth and color stimulants. Based on this, you should buy seasonal vegetables. And, of course, every product must be fresh.

Which vegetables are good for hair and nails

You can determine which product is most suitable for healthy hair and nails by color - if you include yellow and green vegetables in the menu, then after a while the work will normalize sebaceous glands on the head, many diseases will disappear and growth will improve. Besides, poor condition hair and nails is the first sign that proper diet is broken and should be immediately stocked with healthy products. Among those vegetables that are beneficial for the condition of curls and nail plates, we can especially highlight:

green;
cabbage;
cucumber;
sweet pepper;

What fruits are good for diabetes?

For people suffering from diabetes, the determining indicator of the usefulness of a product is glycemic index(GI). If it is elevated, then such foods should be excluded from the diet. It is noteworthy that vegetables with a high GI can still be eaten by diabetics, but in small quantities (the only exception is potatoes). Which vegetables have the lowest GI? This:

zucchini and zucchini;
onions;
green;

They should be included in the menu, because they show reduced content sugar, which leads to its reduction in the body and normalization of well-being.

What vegetables to eat for growth

To provoke growth, products must have the most complete set of all vitamins (primarily vitamins A, B and C), as well as useful amino acids and minerals. Don’t forget about the presence of calcium, which stimulates growth and strengthens bone tissue. After analyzing the composition of many roots and leaves, we can conclude which of them are the most effective and beneficial for growth:

celery;
rhubarb;
beet;

What vegetables normalize digestion?

The most healthy ingredients In the diet, those that are richest in fiber are considered to improve digestion. It normalizes digestive processes in the body, relieves constipation and improves food processing. It is worth adding that while eating healthy vegetables, you need to drink a lot to avoid flatulence. You can find out which plant foods are most beneficial for intestinal function from the list:

beet tops;
black radish;
kohlrabi;
zucchini;
radish;
cucumber;
celery.

Of course, all vegetables are healthy, each of them contains huge amount useful substances. They give vegetables various properties, which can be used for the health of the body. Knowing what chemical composition each of the vegetables, you can easily do without medications and improve the functioning of many organs.

Many people know that vegetables are healthy, that they are necessary for human health and are an integral part of healthy eating. Various vegetables have different composition and have different effects on the human body. What vegetables can be considered the healthiest?

Nutritionists give the first place in the list of the healthiest vegetables to leafy vegetables, in particular. Spinach has beneficial effect on digestive system, metabolism, enriches the body with vitamins and microelements. Spinach is rich in vitamins A, B, C, PP, E. Among microelements, there is a large amount of selenium, zinc, iodine and iron, and among macroelements - magnesium, phosphorus and sodium. Spinach contains essential amino acids; they are the “building materials” for the formation of tissues of the human body.

Spinach is valued by vegetarians, as they do not get amino acids from meat and are looking for alternative ones. Traditional healers have long noticed the beneficial properties of spinach and began to use it in medicinal purposes. Spinach activates the activity of the pancreas, facilitating digestion. This is very important for modern people who do not follow a diet and often do not who know the measures in food. Spinach slows down the growth of benign and malignant neoplasms and can be used for the treatment and prevention of cancer. Spinach gently cleanses all organs, blood, protects blood vessels and facilitates the work of the heart. Ophthalmologists have found that spinach helps maintain visual acuity. It has been observed that spinach increases the body's resistance and improves immunity. The good news is that this vegetable is not only healthy, but also very tasty, and the treatment will be pleasant.

Carrots deservedly took second place. Carrots are a source of carotene, everyone knows this. But besides carotene, it contains vitamins A, C, potassium, manganese, iron, iodine. Carrots have a lot of fiber, so they stimulate digestion and gently cleanse the intestines. Carrots have a laxative effect, carrot juice given even to the youngest children for the treatment and prevention of constipation when the mother's milk has high fat content. The effects of carrots on the visual organs are legendary, and scientists have successfully proven that carrots improve visual acuity and protect the eyes from cataracts and glaucoma. Modern man will appreciate the fact that regular consumption of carrots prevents cell mutations and, accordingly, protects against cancer. Carrot juice stimulates tissue regeneration and improves immunity.

Onion and Garlic

Speaking about healthy vegetables, we must not forget about onions. Nowadays, onions are consumed mainly as an additive to various dishes, but it is very valuable in itself. Onions are rich in vitamins A, C, B, fluorine, magnesium, sulfur and iron. Onions have bactericidal properties; they have a detrimental effect on bacteria and viruses. Onion is effective in treating respiratory diseases, and its use during epidemics will protect you from infection or ease the course of the disease. Onion juice improves digestion and metabolism, gently cleanses the body. Women love onions because they help normalize weight, and men love them for improving potency. Onions help restore strength after illnesses, improve immunity and energize.

Garlic has similar properties. Like onions, it is a natural antibiotic that fights various infections and strengthens the immune system. Garlic is used to disinfect the oral cavity and digestive organs. Garlic has a lot essential oils. It has been noted that garlic lowers cholesterol levels in the blood, protects blood vessels from the formation of blood clots, and strengthens the heart. Garlic dilates blood vessels, it can reduce blood pressure. The antioxidants contained in garlic protect cells from cancer, and in our time this is very important.

Pumpkin

Not least on the list of the healthiest vegetables is pumpkin. This vegetable is low in calories, does not cause allergies, does not irritate the digestive organs and can be used in dietary nutrition. Pumpkin is one of the first vegetables that are allowed to be given to infants as complementary foods. pumpkin juice cleanses, improves digestion, enriches the body with vitamins A, C, B, E, potassium and phosphorus. Pumpkin is useful not only for children, but also for adults. Women know that pumpkin slows down the aging process, has a beneficial effect on the condition of the skin, hair and nails, and also promotes the breakdown of fat deposits. Raw pumpkin cleanses the blood and liver, it is very useful for liver disorders, hepatitis, cirrhosis of the liver.

Vegetables are an inexhaustible source of health; their benefits are difficult to overestimate. Eat more vegetables and be healthy!

The benefits of fruits and vegetables are truly invaluable, and hardly anyone can argue with this statement. Scientists have long proven that daily use Eating them (preferably raw) helps strengthen the immune system, improve the functioning of the heart and blood vessels, and saturate the body with vitamins and minerals. That is why it is worth taking a closer look at what these products contain and what properties they have.

The benefits of fruits and vegetables

It is believed that to maintain normal operation The body needs to eat at least 600 g of these products daily. What are the benefits of fruits and vegetables? To answer this question, it is worth considering their unique composition.

First of all, mention should be made of high content vitamins These are biologically active substances necessary for the functioning of the body, as they participate in almost all metabolic reactions. For example, the benefit of lemon and orange, as well as kiwi and black currant is that they contain a huge amount of vitamin C, which is so necessary for work immune system. Carrots and blueberries are sources of beta-carotene. Pumpkin, sorrel and spinach are rich in vitamin K, while green peas and cauliflower contain folic acid.
These products also contain a huge amount of useful macro- and microelements, in particular calcium and phosphorus (necessary for strengthening bones and teeth), magnesium, sodium and copper. Apple and banana contain large quantities iron and potassium, which provide hematopoietic processes and regulate the functioning of the myocardium.
Fresh fruits and vegetables are rich in antioxidants. These are biological active substances that protect cell membranes from negative impact free radicals. Thus, regular consumption of these products helps slow down the aging process, improves blood circulation, and has a positive effect on work nervous system. The most famous natural antioxidants include vitamins A, K and C. By the way, it is rich in white cabbage(benefit and harm of this product will be described below).
In addition, fruits and vegetables contain pectins, phytonutrients, phytohormones and other beneficial substances.

Positive effects on the cardiovascular system

As already mentioned, fresh fruits and vegetables contain vitamins, minerals and antioxidants that improve myocardial function and provide elasticity vascular walls, activate hematopoietic mechanisms.

It has been proven that people who eat 8 servings of fruits and vegetables per day are less likely to develop diseases cardiovascular system. As a result of research, it was also found that in hypertensive patients, whose diet mainly consists of vegetables and fruits, blood pressure decreases noticeably.

How do fresh fruits and vegetables affect the digestive tract?

The benefits of fruits and vegetables for digestive tract just huge. As is known, movement food bolus along the esophagus is provided by peristalsis (contraction) of the walls of the stomach and intestines. The only mechanical stimulator of peristalsis is fiber, which is present in abundance in fresh vegetables and fruits.

Moreover, cellulose is used beneficial bacteria digestive tract, which has a good effect on the functioning of the whole body. Some products, in particular beets, the health benefits and harms of which will be described below, are used to combat constipation.

Cure for diabetes and cancer

It is worth noting that studies conducted by the World Cancer Fund have proven that regular consumption of fruits and vegetables reduces the likelihood of developing cancer. The list of healthy foods includes garlic, onions, Chinese cabbage, zucchini, broccoli, and tomatoes.

Research has been carried out on the mechanisms of development diabetes mellitus, during which scientists were able to find out that regular consumption of food large quantities fresh fruits (in particular, blueberries, apples, grapes, bananas) reduces the risk of developing type 2 diabetes. By the way, during the same tests it was proven that constant use fresh juices from the same fruits and berries, on the contrary, are harmful to the pancreas.

The benefits of green vegetables and fruits

Not everyone knows that vegetables and fruits of the same colors, as a rule, contain the same substances. For example, red foods contain lycopene, white foods contain sulforaphane, but the healthiest green vegetables and fruits are rich in vitamin K, potassium, folic acid, carotenoids and Omega-3 fatty acids.

This group includes cucumbers, green leaf salads, asparagus, kiwi, avocado, artichoke, celery, peas, olives, peppers, some varieties of apples and pears. Regular consumption of these products improves hematopoietic processes, helps normalize weight, has a positive effect on the condition of the skin and hair, and is an excellent prevention of cancer and diabetes.

The healthiest fruits

Of course, all fruits are healthy. But some of them have a more saturated composition.

The healthiest vegetables

Of course, it is difficult to single out the most healthy products from this category. However, scientists managed to compile a list.

As you can see, fruits and vegetables are really healthy. They should make up the lion's share of the daily diet.