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. Concluded beneficial features vegetables in their content of various active biological substances: organic acids, vitamins, fiber, minerals, pectin. Vegetables do not contain fat. They are used most often for medical and dietary nutrition.

Vegetables are eaten in 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 the most gentle heat treatment. During intense heat treatment in vegetables, the organic parts of the compounds are decomposed, which are very useful for human body. Food becomes energetically defective. But at the same time, only abuse raw vegetables also not needed. Well, everything in moderation.

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

In order to identify the most useful vegetables, you can make a certain "rating", which will contain the most valuable representatives of vegetables, depending on the chemical composition.

By seasonality

The most useful vegetable is considered to be a ripe vegetable. In addition, the less time a plant spends transporting from the garden to its use, the more valuable it is for human health. Vegetables grown near the house in season are considered the most useful.

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

Cooked or raw vegetables

Everyone knows that with various culinary treatments, vegetables lose most of their vitamins. At the same time, it is considered that mineral composition in cooked vegetables remains almost the same. This is a big misconception! At heat treatment vegetables destroy both minerals and vitamins. More precisely, vitamins are destroyed. Minerals simply pass into the 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 steam cooking (no more than 15 minutes).

Taste of vegetables

The human body is so arranged that with a lack of certain nutrients he starts hinting at certain product an unyielding desire to eat it. This means that with a great lack of, say, iron, we begin to crave tomatoes, pomegranates, apples; with iodine deficiency, we dream of persimmons, sea kale and fish; with a lack of fatty acids, irresistibly begins to pull on oils plant origin, oily fish and so on.

Thus, in the category of the most healthy vegetables can only be attributed to those that the body considers tasty in some certain moment. That is, cabbage today may be the most desired vegetable, and after a week 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 green:

parsley;
celery and the like.

leafy vegetables

Nutritionists say that the most useful is a leafy vegetable, for example, spinach.

It contains a lot:

carotene - vitamin A;
vitamins D2, B, PP, P, C;
mineral salts;
proteins;
iodine.

Also to leafy vegetables relate:

leaf lettuce;
basil;
parsley;
dill and other herbs.

Leafy vegetables are very low calorie, therefore they are very often part of numerous diets that are aimed at losing weight. Due to their own composition, they contribute to the prevention of 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. For getting maximum benefit Leafy vegetables should be consumed fresh.

The content of carbohydrates, fats, proteins in 100 gr. product and calories

Product	Fats gr.	calories 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
vegetable marrow	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 carrot	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
garlic feather	0	0	0	0
garlic bulb	0,51	149	29,91	6,51
green onion	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

By right, broccoli is considered a real storehouse of vitamins and minerals. It contains substances that have antioxidant properties:

Dietary fiber cleanses the intestines effectively.
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.

What fruits and vegetables are the most beneficial for the body, which are the 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 foods not only helps for health and longevity, but also for keeping 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 most beneficial for the body and why? Let's find out what to add to your .

1. Apple

Exists English proverb: "An apple a day and you won't meet a 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 a feeling of satiety. This fruit is indispensable in the kitchen, as it is easy to cook mass from it. low-calorie meals- juices, purees, mousses, casseroles and so on. Them systematic use food will allow you to never learn about obesity, bowel cancer, high cholesterol in blood.

2. Lemon

Lemon - a small sun for your table, saturated with 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 normalize appetite, in the form of sugar-free lemonade - quench intense thirst. Prevents cholelithiasis, the development of rheumatism, is capable of .

3. Apricot

Apricot - the most valuable fruit for anemia, vascular diseases, metabolic disorders. Available at any time thanks to the 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. BUT,
1 mg vitamin E,
12 mg. vitamin C.

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

4. Strawberries

Strawberries are perhaps the most delicious and healthy dietary product. Contains only 40 kcal., however, guarantees a benefit that is difficult to underestimate. Rarely do full-fledged summer diet plans do 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. BUT,
0.3 mg. vit. E,
2.5 mg. vitamin K.

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

What vegetables are the most beneficial for the body?

5. Cabbage

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

In mature 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.

Small amounts of zinc, iodine, sulfur, silicon are present. Among other things, in tomatoes there is a special compound choline, which processes cholesterol, heals the liver, improves immunity and stimulates blood formation. The benefits of fruits and vegetables are really obvious!

10. Bell pepper

Bulgarian pepper - very diverse in composition, but extremely rich in vitamin C (up to 450 mg.!) And carotene (up to 16 mg.), Vitamins B and PP, essential oils. Stimulates bowel function, improves memory, and even enhances hair growth.

Of course, the range of healthy fruits and vegetables is not limited to the above list. Them complete list with everyone healing properties will take the book in several volumes. At a minimum, it should be remembered that eating vegetables and fruits for weight loss is our best friend, as well as the easiest guide to health, beauty and longevity.

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

Vegetables good for the liver

To normalize the functioning of the liver, it is necessary first of all to include in the diet vegetables those in which the shell or pulp is orange or brightly colored. yellow color. These first all include pumpkin, yellow bell pepper, tomatoes (primarily yellow) and carrots.

All these products share a similar useful composition:

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

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

What vegetables to eat for the heart and blood vessels

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

What vegetables have these properties? The ones that contain fatty acid, B vitamins, potassium and carotene. Also suitable vegetables that reduce blood pressure:

tomatoes;
garlic;

What vegetables to eat for weight loss

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

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

What vegetables are good for pregnant women

Pregnant women should include dishes from root vegetables and greens in the menu. They are useful in that they relieve many digestive problems that occur during pregnancy, supply the body with a large amount of useful substances, macro and microelements, and normalize water balance removing puffiness. These properties are primarily green vegetables:

cucumber;
peas;
greens.

You can also supplement the diet with sweet peppers (the record holder among healthy vegetables for the content of vitamin C), potatoes (it contains the necessary fiber), beets (relieves constipation and normalizes digestion) and rhubarb (it has a blood pressure lowering property).

What vegetables to eat to improve vision

Vegetables useful for vision contain beta-carotene, vitamin C, vitamin A. Eat foods with a high mass fraction of trace elements that significantly improve the functioning of the organs of vision, and for prevention, you need several times a day. These include:

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

What vegetables are good for the skin

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

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

Based on what kind of skin problems, you need to complete the list of necessary vegetables with appropriate products: beta-carotene and antioxidants irreplaceable 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 in inflamed and acne-prone skin.

Which vegetable is the healthiest

It is impossible to answer unambiguously 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 the product for themselves, depending on the lack of substances and vitamins. If we focus on other qualities, and not on the composition, then we can definitely say that the most useful vegetable should be grown in vivo without the use of chemical growth and color stimulants. Based on this, you should buy seasonal vegetables. And, of course, each product must be fresh.

What vegetables are good for hair and nails

Which product is most suitable for the health of hair and nails can be determined by color - if you include yellow and green vegetables in the menu, then after a while work will normalize sebaceous glands on the head, many diseases will disappear and growth will improve. Besides, bad condition hair and nails is the first sign that proper diet violated and should be promptly stocked with useful products. Among those vegetables that are useful for the condition of curls and nail plates, one can especially distinguish:

greens;
cabbage;
cucumber;
Bell pepper;

What fruits are good for diabetes

For people with diabetes, the determining indicator of the usefulness of the product is glycemic index(GI). If it is elevated, then such products 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). What vegetables have the lowest GI? It:

zucchini and zucchini;
onion;
greens;

They need to be included in the menu, because they have reduced content sugar, which leads to its decrease in the body and the 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. Do not forget about the presence of calcium, which provokes 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 useful for growth:

celery;
rhubarb;
beet;

What vegetables improve digestion

by the most healthy ingredients in the diet to improve digestion, those that are most rich in fiber are considered. It normalizes the digestive processes in the body, relieves constipation and improves the process of food processing. It is worth adding that at the same time as eating healthy vegetables, you need to drink a lot to avoid flatulence. And about which plant foods are most useful for bowel function, you can find out from the list:

beet tops;
black radish;
kohlrabi;
vegetable marrow;
radish;
cucumber;
celery.

Of course, all vegetables are useful, each of them contains great 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 drugs and improve the work of many organs.

Many people know that vegetables are healthy, that they are essential for human health and that they are an integral part of healthy eating. Various vegetables have different composition and affect the human body in different ways. What vegetables can be considered the most useful?

Nutritionists give the first place in the list of the most useful vegetables to leafy vegetables, in particular. spinach renders beneficial effect on the digestive system, metabolism, enriches the body with vitamins and microelements. Spinach is rich in vitamins A, B, C, PP, E. Microelements contain a large amount of selenium, zinc, iodine and iron, and macroelements - magnesium, phosphorus and sodium. Spinach contains essential amino acids, they are the "building material" for the formation of tissues of the human body.

Spinach is appreciated by vegetarians, as they do not get amino acids from meat and are looking for alternatives. 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 the digestion process. This is very important for modern people who do not follow the diet and often do not those 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.

The second place was deservedly taken by carrots. Carrots are a source of carotene, everyone knows this. But besides carotene, it contains vitamins A, C, potassium, manganese, iron, iodine. Carrots are high in fiber, so they stimulate digestion and gently cleanse the intestines. Carrots have a laxative effect, carrot juice give even the smallest children for the treatment and prevention of constipation with increased fat content of milk in the mother. The effect of carrots on the organs of vision is legendary, and scientists have successfully proven that carrots increase 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 of healthy vegetables, we must not forget about onion. Nowadays, onions are eaten mainly as an additive to various dishes but it is very valuable in and of itself. Onions are rich in vitamins A, C, B, fluorine, magnesium, sulfur and iron. Onion has bactericidal properties, it has a detrimental effect on bacteria and viruses. Onions are effective in healing 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 onion because it helps to normalize weight, and men love it for improving potency. Onion helps to restore strength after illnesses, improves immunity and energizes.

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. Lots of garlic essential oils. It has been observed that garlic lowers the level of cholesterol in the blood, protects blood vessels from the formation of blood clots, and strengthens the heart. Garlic dilates blood vessels, it is able to lower blood pressure. The antioxidants contained in garlic protect cells from cancer, and this is very important in our time.

Pumpkin

Not the last place in the list of the most useful vegetables was occupied by pumpkin. This vegetable is low in calories, does not cause allergies, does not irritate the digestive organs and can be used in diet food. Pumpkin is one of the first vegetables that is allowed to be given to babies 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 body fat. raw pumpkin cleanses the blood and liver, it is very useful for violations of the liver, 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 them in food (preferably in raw form) helps to strengthen the immune system, improve the functioning of the heart and blood vessels, 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 in order to maintain normal operation The body needs to eat at least 600 g of these foods 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 biologically active substances necessary for the functioning of the body, as they are involved in almost all metabolic reactions. For example, the benefits of lemon and orange, as well as kiwi and blackcurrant, are in the content of 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.
Also, these products 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, banana contain large quantities iron and potassium, which provide hematopoietic processes and regulate the work of the myocardium.
Fresh fruits and vegetables are rich in antioxidants. These are biologically active substances that protect cell membranes from negative impact free radicals. Thus, the regular use of these products helps to 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, they are rich in White cabbage(benefit and harm this product will be described below).
In addition, fruits and vegetables contain pectins, phytonutrients, phytohormones and other beneficial substances.

Positive effect 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 the mechanisms of hematopoiesis.

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

How do fresh fruits and vegetables affect the digestive tract?

Benefits of fruits and vegetables for digestive tract just huge. As you know, movement food bolus through 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 just in abundance in fresh vegetables and fruits.

Moreover, cellulose is used beneficial bacteria digestive tract, which has a good effect on the work of the whole organism. Some products, in particular, beets, the health benefits 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 Foundation for Research on Cancer have proven that regular consumption of fruits and vegetables reduces the likelihood of developing cancer. The list of useful products includes garlic, onions, Chinese cabbage, zucchini, broccoli, tomatoes.

Studies have been carried out on the mechanisms of development diabetes, during which scientists were able to find out that regular eating a large number fresh fruit (particularly blueberries, apples, grapes, bananas) reduces the risk of type 2 diabetes. By the way, during the same tests it was proved that constant use fresh juices from the same fruits and berries, on the contrary, are harmful to the pancreas.

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 vegetables and green fruits are rich in vitamin K, potassium, folic acid, carotenoids and omega-3 fatty acids.

This group includes cucumbers, green leafy salads, asparagus, kiwi, avocado, artichoke, celery, peas, olives, peppers, some varieties of apples and pears. Regular use of these products improves blood formation processes, helps to 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 useful. But some of them have a more saturated composition.

The healthiest vegetables

Of course, it is difficult to single out the most healthy foods from this category. Nevertheless, 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.