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When we think of vegetables , the first thing that comes to mind is their excellent health benefits. Furthermore, with increasing social awareness and knowledge about a healthy lifestyle, they are appearing on our tables more and more frequently. This is a very positive trend that certainly brings many benefits. This inspired us to compile a list of the healthiest and best-tasting vegetables. It's worth noting that the order of the vegetables in the following list is random.
What guided us in choosing the vegetables?
The question arises: Is it even possible to create such a list? The answer is yes, but certain criteria must be taken into account. In this case, we followed the example of the US Centers for Disease Control and Prevention. This list includes 16 chemical compounds (vitamins and minerals) that, according to the WHO, have the greatest impact on our health. For example, they affect cardiovascular health and reduce the risk of cancer and neurodegenerative diseases.
List of the 16 nutrients included in the declaration:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin C
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B6 (pyridoxine)
- Vitamin B12 (cobalamin)
- Folic acid
- zinc
- iron
- Folic acid
- calcium
- Various dietary proteins
By considering the content and nutrient density of these nutrients in specific vegetables, we can determine which might be the healthiest for us. It's also important to note that you shouldn't just eat vegetables from this list. The most important thing is to eat a variety of them to meet your daily needs for all micronutrients.
Root and parsley
In addition to its beautiful appearance, which can enhance almost any dish, it contains very large amounts of microelements. It contains a lot of vitamin C (much more than in citrus fruits), vitamin E, potassium, and iron. Parsley itself is rich in folic acid and various minerals (magnesium, calcium, phosphorus, zinc, copper, and manganese). Eating the root, or parsley, can have a positive effect on skin and eyesight and help prevent anemia. However, it's important to remember that the iron in parsley is much harder to absorb than that found in meat. This is due to the different structure of heme iron (animal origin) and non-heme iron (plant origin), with the former being much better absorbed by our bodies. Nevertheless, it's worth considering consuming this vegetable as an additional source of iron in your diet. Interestingly, chewing parsley can positively affect the condition of our mouth and freshen our breath.
Watercress
Watercress is hailed as the healthiest vegetable in the world in many independent lists. In fact, according to the adopted criteria, it fits this term very well. It is a plant species belonging to the Brassica family. It is found mainly in western Europe and Asia. It contains a whole range of micronutrients. We find many fat-soluble vitamins (A, D, E and K), but also vitamins C and those from the B group. In addition, the mineral content per 100 grams is also one of the highest in watercress. We are talking about potassium, zinc, folic acid, calcium, magnesium and iron. Also worth mentioning is phenethyl isothiocyanate, which can have a protective effect on our tissues against cancer and therefore the harmful effects of free oxygen radicals. It can also be a great addition to the treatment of many diseases. It will certainly help us fight colds and naturally boost our natural immunity. It also has anti-inflammatory and antiseptic properties, making it perfect for treating acne and herpes, as well as perfectly moisturizing the skin. It can help lower LDL cholesterol and blood sugar levels. Furthermore, it's an excellent complement to pharmacotherapy for liver disease. Its high content of various microelements is what makes it so effective in our health.
Beetroot
It's no surprise that beetroot is on this list. This incredibly colorful red tuber hides much more inside. Beets are rich in vitamin C, as well as vitamins A, E, and K, as well as folic acid. Also worth mentioning are their high levels of iron, potassium, magnesium, and phosphorus. Their strengthening effect on our circulatory system is widely known. Although they contain only non-heme iron, they can be an excellent blood-building agent and prevent anemia. Also worth mentioning is the potential effect of beets in supporting the treatment of leukemia. They contain very powerful antioxidants that increase oxygen uptake by cells by almost four times. Thus, they can significantly improve our body's performance. On the other hand, the folic acid they contain will certainly have a positive effect on the developing fetus. In addition, it can increase the removal of homocysteine from the blood, thus reducing the potential risk of heart disease. Beets also contain nitrates, the presence of which will certainly please patients with hypertension. They can complement therapy to lower high blood pressure. Interestingly, the higher the nitrate level, the more effective it is at reducing blood pressure.
chicory
Chicory belongs to the daisy family (Asteraceae) and is native to the Mediterranean region. It contains very high amounts of magnesium, manganese, iron, potassium, zinc, and carotene. Also worth mentioning are folic acid and vitamins, specifically vitamins B1, B2, and C. It also contains lactucin and lactucopicrin. It is a plant particularly beneficial for the digestive system. It can stimulate the appetite and also boost liver function, resulting in significantly increased bile secretion. Chicory is also a great complement to the treatment of various kidney and cardiovascular disorders. It can stimulate red blood cell synthesis and help cleanse the body of excess toxins. Consumption should also be considered by people suffering from hypertension and high levels of bad cholesterol (LDL). It will certainly be a great support for pharmacological treatment in these areas. Perhaps interesting, however, is the fact that chicory can be used as a caffeine-free coffee substitute. This makes it suitable for children and people who want to limit the caffeine content in their diet.
Chinese cabbage
This is probably the biggest surprise on this list. Chinese cabbage is a variety of cabbage native to northern China. Besides being the basis for various salads and salads, it also has a lot of surprises. Interestingly, it's rich in protein and an excellent source of vitamins and minerals. It contains plenty of vitamins C, as well as vitamins A and K. B vitamins are also a strong point of this vegetable. It also contains rutin, beta-carotene, and folic acid. Its mineral content is rich in magnesium, calcium, and potassium. It's also low in calories and boasts several health-promoting properties. Its antibacterial, anti-inflammatory, and antioxidant properties are worth mentioning. It can be a good complement to cancer therapy or to minimize the risk of cardiovascular disease. It may also potentially protect against certain metabolic diseases, such as obesity and insulin resistance.
Black beet
Black beetroot, or black radish, is a variety of winter radish. Its root is packed with vitamins and minerals, including vitamins C, A, and B vitamins (mainly B1, B2, and B3). It also contains plenty of magnesium, calcium, zinc, and various sulfur compounds. It's also very low in calories, making it ideal for weight loss. Black beetroot also contains phytoncides, chemical compounds with antibiotic-like effects. These compounds are effective in combating microorganisms and inhibiting their growth. Interestingly, when the tuber's structure is disrupted, volatile sulfur compounds are released and decompose. This mechanism produces isosulfur cocyanides, which give it its pungent flavor. They also have properties that improve skin circulation and can aid digestion. They increase the secretion of saliva, gastric juice, and bile.
Summary
Vegetables are naturally healthy, and their consumption is highly recommended. Keep in mind that each vegetable contains different amounts of individual nutrients, and even the healthiest vegetables may not be able to meet our daily needs for all micronutrients. Therefore, we should pay attention to the right variety when eating.
