Professor William Patterson University in New Jersey, Jennifer Di Noia made a list of the 47 most useful “natural power” of vegetables and herbs.
The most useful was cruciferous and dark green vegetables that are not only rich in nutrients and vitamins but also help to protect the body from cancer and heart disease.
Here are the TOP 7 herbs and vegetables that have to be more than others to be on your menu.
They are rich in vitamins B, C, and K, fiber, calcium, iron, Riboflavin and folic acid, which help protect the body from cancer and heart disease. They contain a minimum amount of calories.
Watercress
Its leaves and stems contain more than 15 essential vitamins and minerals. In cress salad, there is more iron than spinach and more calcium than milk; more vitamin C than oranges.
In cress salad low calories and lots of antioxidants. It strengthens bones, teeth and prevents neuronal damage in the brain. And its level of vitamin A also known as retinol is essential for the immune system.
One of the best culinary characteristics of cress — versatility. The greens put in a fresh salad, steamed, added to spicy soups. In the UK it is a standard ingredient of sandwiches served during the 5 o’clock.
Cabbage
It contains indole-3-carboxylic acid, which is a powerful antioxidant responsible for liver detoxification, and as a result, the output of toxins. Regular consumption of Chinese cabbage and other crucifers delays biological aging processes. In addition, vitamin A together with D makes the skin clean and healthy.
And the combination of Chinese cabbage and cucumber (sulfur + silicon) stimulates hair growth and prevents their loss. But it must have at least three times a week.
Chard
Green leaves are extremely rich in vitamins (especially carotene), sugars, proteins, and mineral salts. The increased concentration of vitamin K contributes to blood purification and ensures normal clotting. The high content of calcium in green leaves helps to strengthen teeth and bones and iron is the prevention of anemia.
Chard contains fiber and purple acid, which normalize the blood sugar levels, so diabetics chard shows and the unique anti-cancer properties are the results of high levels of antioxidants. In addition, the chard leaves enhance brain activity, effective for the normalization of view, good for the heart and blood vessels.
Beet greens
The case when the tops are more valuable than roots. The source of iron among plant products is second only to legumes. Add to this beta-carotene (it depends on the health of the eye and specifically the retina), calcium, and magnesium — never throw away the tops when cooking. And it perfectly helps to stabilize the nervous system — take note in stressful situations.
In the treatise “Art of cooking”, dated to the 1st-century AD, the Greek chef shared a beet “pink fruit”, which was added to the broth (the prototype of the soup) and leaves that are eaten with mustard and butter
Spinach
Spinach includes a lot of vitamins (vitamins C, E, PP, provitamin a, b vitamins, vitamin H) and traces elements (calcium, phosphorus, potassium, magnesium, iron, selenium, etc.). Spinach is a very low-calorie product, so just necessary for those who are dieting. In addition, spinach contains a lot of protein and healthy fiber.
To keep spinach high levels of iron in the cooking process, always add a little vinegar or lemon juice.
Chicory
It contains just a little bit: for 7% of the daily value of selenium, manganese, phosphorus, potassium, and other minerals. Chicory can positively affect levels of sex hormones. And yet it has the oligosaccharides in human breast milk. The salad will gain a nice spicy taste.
Lettuce
Iceberg lettuce was grown in Ancient Egypt, first for oil and seeds, and only then because of the edible nutritious leaves.
20% of it is made from protein at the expense of what, in slang Western nutritionists, earned the nickname “gorillas” among the green. Dietary fiber of lettuce helps to regulate digestion and, not only lose weight but also to fix a nice result on the scales in the long term.
An interesting fact that this list of energy did not get six fruits and vegetables: raspberries, tangerines, cranberries, garlic, onions, and blackberries. But despite this, they all contain large amounts of vitamins and minerals, although, according to the study, not too rich in nutrients.