Healthy Lifestyle | Top Ten Most Nutritious Vegetables | Cruciferous Vegetables | Carrots | Tomatoes

Top Ten Most Nutritious Vegetables

The list of the most nutritious vegetables is little bit hard to organize. Since most vegetables are nutritious and have certain properties that are unique from each other, justice cannot be made in its purest sense. The vegetables you require may also vary depending upon your need and preference. As this might be the case, the vegetables listed here are shown to have the most benefits according to research. So here are the top ten most nutritious vegetables.

10. Bell Pepper

Starting in our countdown, the bell pepper hits the number ten spot. Bell peppers are mostly known as flavor-enhancement. But you must not ignore this vegetable as this is packed with vitamins A, B, C and K, manganese, potassium, and fiber. There are many colors of bell peppers and all of them are equally nutritious.

9. Squash

Rich in vitamins A and C, potassium, magnesium, fiber, and carotenoid, squash is perfect for people who want to lose weight. The greatest strength of squash is its ability to provide a good source for vitamins that are good for eye-sight.

8. Sweet Potatoes

Potatoes are a good source of carbohydrates and can be a good replacement for rice. Most people who want to develop a slim midsection can use sweet potatoes as their staple food. Sweet potatoes are also rich in carotenoids, potassium, iron, fiber, and vitamins A, B6 and C.

7. Beans and Peas

Beans and peas are types of legumes which may include lentils, garbanzo beans, kidney beans and many others. Beans are considered to be the “poor man’s meat” because it is rich in protein. Legumes are also rich in folate, calcium, iron, magnesium, potassium, and fiber.

6. Allium Foods

These foods include garlic and onion. Allium foods are known for their antibiotic property that can fight off bacteria and other harmful microorganisms. Another benefit of allium foods is they can reduce inflammation, improve immunity, and prevent infection.

5. Asparagus

It is advisable that asparagus should not be overcooked to prevent its nutritional content from diminishing. Asparagus can help you improve your immune system. It is rich in vitamins A, C, K and B complex. Furthermore, asparagus is rich in B6 and folic acid that can help improve the function of your nervous system.

4. Leafy Greens

Dark-colored green vegetables are more preferred over those having lighter color. Generally, vegetables should not be overcooked and it is even advisable to eat them raw or lightly steamed. Green leafy vegetables are rich in vitamins B, C, E and K, magnesium, carotenoid, calcium, potassium, and iron.

3. Tomatoes

Tomatoes are very good for the heart because of the high concentration of lycopene. Especially nowadays that heart disease is the leading cause of death, tomatoes can help you to have a healthy heart. In addition to this, tomatoes are also high in vitamin C that is essential for improved immunity.

2. Carrots

Recent studies show that carrots have anti-cancer properties. It is best to eat carrots raw and it can serve as a very convenient finger food. Carrots are high in carotenoids and vitamin A that can help you improve your eyesight and prevent eye diseases. Furthermore, Carrots are rich in other vitamins and minerals such as B, C, and K, folate, magnesium, and potassium.

1. Cruciferous Vegetables

Cruciferous vegetables include green and red cabbage, Brussels sprouts, cauliflower, and broccoli. These group of vegetables are filled with anti-aging properties and are proven to decrease the chance of developing cancers. 

Cruciferous vegetables are rich in phytonutrients that can help boost immune system and fight off diseases. Being rich in vitamins C and K, it can assist the body to normalize blood clotting and maintaining the integrity of cells.

These are just some of the best vegetables that should be included in your daily diet. You might have thought of other vegetables that are common in your place that are as beneficial as the vegetables mentioned above. 

A regular consumption of these vegetables will help you improve your health and wellness. With additional exercise and healthy living, you can be assured that you will have a better quality of life. So the next time your mom tells you to eat your veggies, do yourself a favor and obey your mom.

Read more at http://www.funzug.com/index.php/health/top-ten-most-nutritious-vegetables.html

Alkaline | Top Super Alkaline Food | Avocado - Bell Pepper - Broccoli - Capsicum - Celery - Cucumber - Kale - Spinach

TOP 7 -SUPER ALKALINE FOODS:




1. SPINACH


All leafy greens should be eaten in abundance but spinach is my absolute favorite because it’s easy to buy, easy to use in recipes and salads and is delicious. Baby spinach or fully grown spinach are Nutritional powerhouses and are incredibly alkaline. 

As with all green foods, spinach is rich in chlorophyll (see more about the health benefits of chlorophyll here), a potent alkaliser and blood builder. It is also super high in vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin c, vitamin b2, calcium, potassium, vitamin e, dietary fiber…

I doubt there is a more all round healthy food on earth and I highly encourage you to eat spinach throughout the day, every day.

2. KALE


Kale is another leafy green beauty that is widely known for its Cancer-Fighting, Cholesterol-Lowering, Antioxidant-rich, and Detoxifying goodness. 

Less popular than spinach, but only because it has a history of being cooked poorly (like cabbage) – when done right it is absolutely delicious (see recipes below, you’ll thank me). If you eat kale 2-3 times per week you’ll know it. 

Like spinach it is massively high in vitamin K, vitamin A and vitamin C and being Leafy Green it also has a huge Chlorophyll content. The reason it is so powerful against the Cancer Fight is that kale contains at least four Glucosinolates. 

I don’t want to lose you here by using words like glucosinolates – all you need to know is that as soon as you eat and digest kale, these glucosinolates are really easily converted by the body into cancer fighting compounds. Also quite amazing for Lowering Cholesterol, it should be noted that steamed kale is more effective for cholesterol lowering than raw.

 
3. CUCUMBER 


The beauty of cucumber is it’s water content – 95%. That is phenomenal and you won’t find that anywhere else. It’s the daddy of water-content. 

This of course makes it an incredibly hydrating food to consume, that ALSO contains superb amounts of antioxidants, including the super-important lignans. These highly beneficial polyphenols have more commonly been associated with the cruciferous vegetables, but their content in other veggies such as cucumbers is gaining more and more attention. 

Cucumbers contain a right load of lariciresinol, pinoresinol, and secoisolariciresinol , three lignans that have a huge and very strong history of research in connection with Reduced Risk of Cardiovascular disease as well as several cancer types, including Breast, Uterine, Ovarian, and Prostate Cancers. 

The best thing about cucumber is that they provide the base for practically every alkaline soup, smoothie and juice – giving you a very alkaline, very nutritious base that also tastes great. In terms of the actual nutrient RDA per serve, cucumbers contain fair amounts of vitamins K and C, and slightly less of vitamin A and the B vitamins. Cucumbers also contain the following alkaline minerals: calcium, iron, phosphorus, potassium, magnesium, selenium, copper, manganese, iron and zinc.
 

4. BROCCOLI


Broccoli is just a must. If you are serious about living with health, energy and vitality you simply have to eat broccoli, if not on a daily basis, then at least 4 times per week. Broccoli has been proven over and over and over again to be incredibly powerful in inhibiting Cancers, supporting the Digestive System, the Cardiovascular System, the Detoxification processes in the body and also supporting the Skin, metabolism, İmmune system, being an Anti-Inflammatory and providing ample Antioxidants. Eaten steamed or raw its a Hugely Alkaline, Hugely Nutritious food. 

Please, please, please eat lots and lots of it. Put it in salads, juices, smoothies, soups…steam it with other veggies – you can even roast





5. AVOCADO


I eat a LOT of avocado. Not a salad, smoothie or soup goes by without me adding at least 1/2 an avocado per person. I probably eat at least five-seven per week, myself. Now, I know a lot of people give avocado a bad rep because it is a high-fat food (85% of it’s calories come from fats) – but this is totally insane. These are good fats that will not make you gain weight. If anything, due to the high content of oleic acid (making it an Omega 9 fat and very similar to olive oil), it can lower total cholesterol level and raise levels of high-density lipoproteins (HDLs) while lowering low-density lipoproteins (LDLs), also known as the “bad” cholesterol. Oleic Acid also slows the development of heart disease, and promotes the production of Antioxidants. These beneficial omega oils also help speed the metabolism, actually leading to weight loss rather than gain. So now we’re over the fat issue, avocado also contains a wide range of other nutrients that have serious Anti-İnflammatory, Heart Health, Cardiovascular Health, Anti-Cancer, and Blood Sugar Benefits. Containing key Antioxidants such as alpha-carotene, beta-carotene, lutein, selenium and more – it is a powerful, alkaline, nutrient-dense superfood.
 

6. CELERY


Celery, like cucumber is a favourite because it’s alkaline AND really high water content, so is used very frequently as a base in juices and soups (not so much smoothies as you have to juice it first…and then you have double the washing up). One of celery’s big benefits is it’s vitamin C level, which has the well known benefits – but two of it’s lesser known nutrients are phthalides which have been shown to Lower Cholesterol and coumarins which have been shown to inhibit Several Cancers. The beauty of vitamin C rich foods are that they help with the most common and most challenging health concerns – they support the İmmune system, inflammation (so helps with Arthritis, Osteoporosis, Asthma etc), and vitamin C also helps significantly with Cardiovascular Health. If you are on a weight loss journey, you’ll also be happy to hear that this alkaline staple contains plenty of potassium and sodium and so is a diuretic – meaning it helps rid the body of excess fluids.
 

7. CAPSICUM / BELL PEPPER / PEPPER


The antioxidant superpower, bell pepper is one of my all-time-favourites because it is sweet, crunchy and refreshingly delicious. You can use it in almost any meal raw, grilled, fried, and roasted and it is always a winner. Impressively beneficial to our health cartenoids are highly researched and get a lot of attention in the health field and bell peppers contain over 30 different members of the carotenoid nutrient family. The only other food that is close to this is Tomato and all other foods are also-rans. Bell peppers have shown up in research relating to decreasing the risk of Cardiovascular Disease, type II Diabetes, Macular Degeneration, Cancer, inflammation and more. Alongside these lesser known or more complex-named antioxidants, bell pepper is one of, if not the best food source of the more common antioxidants: vitamin C, vitamin A and vitamin E. In fact, bell peppers contain twice as much vitamin C as oranges. Here are just SOME of the antioxidants bell pepper contains: - Flavonoids – luteolin – quercetin – hesperidin - Carotenoids – alpha-carotene – beta-carotene – cryptoxanthin – lutein – zeaxanthin - Hydroxycinnamic Acids - ferulic acid – cinnamic acid.

With Dua
Aliwale Hussainwale
Motive is to get connected with Shia World
healthremedies.awhw@gmail.
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