Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease Additionally, Brussels sprouts are very nutrient-dense.
Each serving provides a good amount of many vitamins and minerals, including vitamin K , vitamin A, vitamin C, folate, manganese and potassium Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body. Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content.
It also fulfills your entire daily requirement for vitamins A, C and K In a study, 32 men with high cholesterol drank ml of kale juice daily for 12 weeks.
Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar Kale is high in vitamins A, C and K as well as antioxidants.
Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol. Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts. One cup grams of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate Because they are high in fiber , peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells Green peas contain a good amount of fiber, which helps support digestive health.
They also contain plant compounds called saponins, which may have anti-cancer effects. One cup 36 grams contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes 30 , Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.
Ginger root is used as a spice in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness Several studies have confirmed the beneficial effects of ginger on nausea.
In a review comprised of 12 studies and nearly 1, pregnant women, ginger significantly reduced nausea compared to a placebo Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms A study looked at the effects of ginger supplements on diabetes.
After 12 weeks, ginger was found to be effective in decreasing blood sugar levels Studies show that ginger could reduce nausea and alleviate inflammation. A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned no added sugar.
Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A beta-carotene , C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease. Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre.
As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:. Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:. Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked.
They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:. Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten — this improves their nutritional quality, aids digestion and eliminates any harmful toxins. Legumes come in many forms including:. You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables.
Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer. A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.
Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain.
Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation.
Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration—which afflict millions of Americans over age The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function. It is also rich in antioxidants, and research suggests that spinach leaves may lower blood pressure and benefit heart health.
If a person is taking blood thinners, such as warfarin Coumadin , they should use caution when increasing their intake of dark leafy greens.
Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications. People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups. Kale is a very popular leafy green vegetable with several health benefits. It provides around 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K. Kale may benefit people with high cholesterol.
Research from , meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels. If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications. People use baby kale in pasta dishes, salads, and sandwiches.
A person may also enjoy kale chips or juice. Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables. According to the National Cancer Institute , animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.
These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed. Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. Peas are a sweet, starchy vegetable.
They contain calories per cooked cup, and they are rich in:. Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer.
It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy a refreshing pea and mint soup. Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides calories and 0. Sweet potatoes may be a good option for people with diabetes. This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood sugar.
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