They should include in your diet.
The vegetables stand out among other products with a wealth of phytochemicals, fiber, and other nutrients that contribute to improving the quality of food. First and foremost, we are talking about tomatoes, onions and broccoli, reports the Chronicle.info with reference to Browser.
Their daily consumption is associated with metabolism and disease prevention. According to the world health organization (who), on average 1.7 million lives could be saved each year, significantly increasing the number of these products in the diet.
In this regard, the recommendations on nutrition with a special attention to increasing fruit and vegetable consumption as a strategy of prevention of diseases and preservation of health. In addition, this method of obtaining the necessary micro – and macroelements.
Vegetables and phytochemicals
The vegetables stand out among food products, the presence of a broad spectrum of active compounds that provide health benefits. These substances known as phytochemicals, but they are also called phytonutrients or nutraceuticals.
There are different groups of phytochemicals. Each of them has a huge number of substances with anti-inflammatory action:
- Carotenoids: lycopene and beta-carotenes.
- Phenolic compounds: polyphenols and flavonoids.
- Sulfonated compounds: allicin and luteolin.
What vegetables are the most useful?
Epidemiological studies have shown, what is the role of certain foods in the prevention of cardiovascular, neurodegenerative diseases and various types of cancer.
Tomato is a source of lycopene (carotenoid). It accounts for 80 to 90% of the phytochemicals, which also occurs in nature as a natural pigment responsible for the red and orange color of some fruits and vegetables.
In addition, tomato is considered to be beneficial because fiber, protein, vitamins A, C and E, potassium and also low in calories and fat.
Onion contains phytochemicals such as luteolin, luteolin glycosides and flavonols. A dark onion with a more pronounced flavor is the product that has the highest anti-inflammatory activity.
Broccoli stands out the content of sulfur compounds. Luteolin is a major component and serves as a mediator of antioxidant and anti-inflammatory processes associated with age. There are studies that show that it may exert a protective effect on the stomach, even in low concentrations.
Carrots – excellent food from the standpoint of power because it is an important source of vitamins and minerals. In addition, it refers to the vegetables with the highest content of dietary fiber.
Its orange color is due to the presence of carotenoids, including beta-carotene, a natural pigment that the body converts into vitamin A. In turn, this vitamin promotes healthy vision, helps the formation and maintenance of teeth, bones and mucous membranes, and supports healthy skin.
Garlic contains allicin, a sulphonated compound which performs an important antibiotic function. Studies show that it can help prevent the growth of pathogens that cause infections. Note, however, that this compound is formed when garlic is crushed or chewed.