The fact that vegetables are good for you is certainly nothing new, but there are three that are absolutely fundamental: according to a doctor. That’s why we should all eat them.
Whether you like them or not, there are three vegetables we should all be eating, if we don’t already. This is what Dr. Deborah Lee, of the online pharmacy Dr Fox, says. Because their benefits are enormous: they can help reduce the risk of cancer and lower cholesterol and blood pressure. Here’s what they are.
Regular consumption of vegetables is one of the cornerstones of a healthy diet, as it guarantees a significant supply of nutrients such as carbohydrates, vitamins, minerals, fiber and numerous phytochemical substances that ensure vitality and health for our body. But there are vegetables that are more important than others. Here is the trio that absolutely must not be missing from our menus.
The trio of vegetables for iron-clad health
At Daily Express the expert spoke first of all about good reasons that should lead us to consume Brussels sprouts (more) frequently. Rich in vitamins and antioxidants, sprouts “neutralize oxidative stress and, therefore, reduce the risk of chronic diseases, including hypertension, type 2 diabetes, heart disease, and dementia.” Not only that, they can also help reduce the risk of cancer. “Glucosinolates are substances found in cruciferous vegetables – cabbage, cauliflower, and broccoli – that give them their bitter taste. Several studies have shown that regular intake of glucosinolates reduces the risk of bowel cancer. Sprouts are also rich in fiber and help ensure healthy intestinal function, as well as lowering cholesterol.” As regards quantities, a portion of approximately 80 grams is recommended two or three times a week.
Secondly, we should all eat spinach. “They are rich in nitrates, which are essential because they help control blood pressure. They contain large amounts of antioxidants that neutralize oxidative stress and reduce blood pressure. And higher levels of nitrates are thought to protect against stomach cancer.” Spinach is also rich in fiber, which “helps us feel full longer, control appetite and weight, ensure food passes through the gastrointestinal tract at the correct rate, support digestive function, prevent constipation, and reduce the absorption of cholesterol”. The expert recommends consuming two heaped tablespoons of cooked spinach two or three times a week.
In third place we find instead aubergines: “They are very rich in fiber, essential for good intestinal health and optimal digestion and intestinal function. They contain large quantities of anthocyanins which give the peel an intense purple color. Eating two to three servings of anthocyanins per week has been shown to reduce the risk of heart disease by 323 percent. Taking anthocyanins can also reduce blood pressure and levels of inflammatory markers in the blood. Anthocyanins can also reduce neural inflammation in the brain.” Finally, aubergines contain a substance called nasunin, which “is a powerful antioxidant”. “It is believed to have protective properties against cancer and to lower blood pressure.” 80 grams are enough to obtain all these benefits.