Top 13 most nutritious vegetables and fruits

Lettuce fish provides an excellent source of micronutrients containing important trace minerals such as iron, manganese, copper, calcium, magnesium and potassium. Potassium is known to play an important role in keeping blood pressure under control and improving heart health by regulating the balance of fluids in the body. The calcium in lettuce helps strengthen teeth and bones. Copper and iron are involved in the production of red blood cells in the body. Besides, lettuce also improves reproductive function, prevents osteoporosis, increases iron in the body.

In addition, the use of lettuce It is very effective in dissolving stones, pushing stones in people with kidney stones, especially when the stones are small. Therefore, this vegetable is considered a remedy to help treat kidney stones. Besides, lettuce is a food that cures hemorrhoids quite effectively.

Perilla leaves has an oil content of about 40%. It contains a large amount of unsaturated fatty acids, mainly alpha-linoleic acid. Not only that, perilla also contains 0,2% pure essential oil and hydrocarbons, aldehydes, ketones, furans, etc.

Extract from Perilla found to have a variety of uses. It can break down antioxidants, anti-allergic, anti-inflammatory or anti-depressant. This substance is hypoallergenic and can fight tumors. Every part of the tree Perilla can be used as medicine. The leaves have a warm spicy taste, so they are often used to treat colds, fevers, coughs, and sweat. Perilla fruit treats cough, loosens phlegm. Even twigs have the effect of pregnancy.

One of the most popular uses of this folk medicinal plant is to relieve colds. Every time the weather changes, the resistance decreases, causing many people to catch colds. Patients should use perilla leaves to steam and cook porridge to recover soon.

Perilla leaves effective in reducing stomach pain. That’s thanks to tannins and glucosides, which help fight inflammation and astringent stomach ulcers. Thanks to the chemical components inside, it can reduce bloating, stomach bloating, and bloating extremely effectively. Moreover, patients with gastric reflux and spasms should also use perilla leaves to support the treatment of the disease. For best results, use the leaves in the form of a decoction. Thanks to that, the new patient’s body absorbs faster, reducing gastric juice to normal levels.

Sweet potato It has a sweet taste but does not raise blood sugar or gain weight. The natural sugar in sweet potatoes will slowly penetrate into the blood, helping to balance the energy source for the body. Sweet potato is a food rich in protein. The protein in sweet potato is very special, it has the ability to inhibit colon and rectal cancer in humans. Sweet potatoes are a rich source of vitamin B6, vitamin D and vitamin C, which help prevent colds and flu viruses. Sweet potatoes also contain a lot of iron, magnesium, potassium, …

Sweet potato High in magnesium, an important mineral for the body to function properly. In addition, magnesium also has a great use of helping to reduce anxiety and stress. Magnesium deficiency is strongly associated with a higher risk of stress, depression and anxiety. Therefore, eating sweet potatoes can help replenish magnesium levels, supporting the treatment of depression and anxiety-related behaviors.

In Spinach contains many important vitamins for the body such as vitamins A, K, D, E and many essential minerals. In addition, spinach is also a rich source of omega 3 plant fatty acids. Spinach Packed with vitamins A, C, folate and magnesium, it’s a heart-friendly food that’s low in calories.

According to Oriental medicine, Spinach Sweet, cool, non-toxic, has the function of nourishing the internal organs, clearing heat for a long time, detoxifying alcohol, curing night blindness, brightening eyes and accelerating the normal development of children. Besides, Spinach It also has the effect of preventing sores of the lips, tongue, mouth and other inflammatory diseases such as peritonitis, hemorrhoids, ulcers in diabetes.

Cauliflower Not only is it a delicious, easy-to-eat food, but it’s also rich in nutrients and vitamins. Cauliflower Contains a lot of fiber, which helps strengthen the body’s immunity. Eat cauliflower has the effect of reducing arthritis, preventing stomach ulcers, anti-aging, preventing cancer, good for heart health, helping to lose weight, reduce blood pressure and enhance immunity. Many studies show that cauliflower contains high levels of phytochemicals and essential vitamins, carotenoids, fiber, soluble sugars, minerals and phenolic compounds, cauliflower and cruciferous vegetables are good sources of these nutrients. Excellent natural anti-oxidant.

In reality, cauliflower and cruciferous vegetables are rich in phenolic compounds. This is a type of antioxidant, anti-inflammatory, anti-cancer compound that helps reduce the risk of cancer, cardiovascular disease, chronic inflammation and a number of diseases related to degenerative conditions.

According to Oriental medicine, vegetables shrinkage Cool (cooking will reduce cold), sweet taste. Spinach has the effect of clearing heat, detoxifying, diuretic, activating blood, nourishing blood, hemostasis, increasing salivation, laxative, antiseptic, anti-inflammatory, muscle-building, and has many healing effects. Eating spinach has the effect of clearing heat, treating constipation and sweating in children, treating thrush, bed-wetting, …

Vegetables shrinkage has a much higher content of vitamin A and vitamin C than grapefruit, lemon, orange… This is an important ingredient in collagen production, fat transport, cholesterol regulation and immunity. In addition, vitamin C in the body is essential for wound healing and anti-brainization to help improve brain function. Vitamin A is needed for growth, vision, fighting infections and maintaining healthy skin.

Take 30g vegetables shrinkage and 30g gourd, 1 pig oval and then cook soup for children to eat. This is not only a delicious and nutritious soup, but it also has the effect of stimulating eating with children who are anorexic. In particular, sweet potato soup cooked with lean pork or raw pork… is not only good for children but also very good for adults, because it is a tonic, helping to strengthen the health of people who have just gotten sick. old and weak or women after giving birth.

Per 100 grams of carrot contains 1,35 – 1,75 milligrams of carotenoids. In addition, in carrots, there are vitamins B, vitamin C, fat, carbohydrates, iron, pectin, … Carrots have the effect of supplementing nutrients, fighting body weakness and growth disorders. mineral supplementation, prevention of tooth decay, rickets, treatment of anemia, diarrhea in children and adults.

Besides, carrot Contains just enough sodium to maintain blood pressure at a reasonable level in the body. For people who consume carrots regularly, their blood pressure will always stay stable and under control. Vitamin A in carrots helps keep the skin smooth and bright. If there is a deficiency of vitamin A, the skin and hair will be excessively dry. Carrots also help reduce the formation of wrinkles on the face.

And yet, carrot Contains a large amount of soluble fiber, mainly pectin, which helps reduce bad cholesterol in the body. Due to the rich in carotenoids, carrots have the effect of preventing the risk of heart disease. In addition, alpha-carotene and lutein found in carrots also protect the heart healthy, working effectively.

Zucchini It is a common food used in family meals. Belonging to the family of gourds and squash, zucchini itself also brings many good health benefits. In addition to processing into dishes and drinks, women also use it to beautify.

In zucchini The main ingredient is water, lots of fiber, no lipids. According to published research results, in 100g of zucchini, there are 0,4g of protid; 2,4g glucide; 19mg calcium; 0,3mg iron; vitamins A, B1, B2, B9, C, E… And other minerals. Because in zucchini there is a lot of water, adding a light sweetness and coolness. Should have the effect of clearing body heat. So it’s not a coincidence that there’s zucchini tea (pumpkin tea). Winter melon tea is not only easy to drink but also helps cool the body very well on hot summer days. Zucchini contains a lot of water, not fat. In zucchini, there is also hyteerin caperin (also found in pumpkin) which will prevent sugar from being converted into fat. This will prevent the body from storing excess fat.

Zucchini With low sodium content, it is good for patients with arteriosclerosis, nephritis, high blood pressure, edema… Besides, some good remedies from squash are used for cases such as: throat cancer, boils in the lungs or colon, whooping cough and acute and chronic bronchitis, diabetes…

Broccoli Also called cabbage soup or spicy cabbage. If you eat broccoli every day, you can prevent bladder cancer, which is one of the most common cancers today. Broccoli contains a large amount of fiber and mucilage. Mucus will support bowel movements, making digestion better. Fiber helps you prevent constipation. In addition, broccoli also has the effect of preventing bladder cancer, good for the heart, anti-aging skin, preventing gout effectively.

One thing to keep in mind when processing broccoliBecause it contains a lot of vitamin C, when cooking, you need to cover the lid and when it boils, take it out immediately, without destroying the rich source of vitamin C. In addition, eating a lot of green vegetables also helps to beautify the skin and prevent premature aging.

Sweet peppers (bell pepper or Dalat chili) is classified as one of the vegetables containing the most fiber. Therefore, sweet peppers can be used as a food to increase fiber for the body without the risk of excess calories absorbed into the body. However, due to the high fiber content, sweet peppers are not suitable for people with sensitive digestive systems or intestinal diseases.

According to Oriental medicine, sweet peppers hot, strong taste, has the effect of dissolving solder, digesting food, treating stomachache due to cold, vomiting, diarrhea, dysentery, .. Sweet peppers contain an abundant amount of iron. improve iron deficiency anemia of the body.

In addition, they provide up to 300% of the daily need for vitamin C. Vitamin C is both a powerful antioxidant and enhances the absorption of iron in the gut. You can eat bell peppers raw as a fruit to supplement nutrients for the body. Combine with other iron-rich foods such as red meat, liver, spinach to ensure the body is full of iron, avoiding the risk of anemia.

Red pumpkin (pumpkin) is rich in iron, mineral salts, vitamins C, K and organic substances. Pumpkin is good for bones and eyes. Pumpkin contains a lot of carotene, which helps maintain physical strength and helps eye development. Pumpkin also contains a lot of iron, magnesium, copper, manganese, phosphorus, chromium and many other micronutrients that help bone development. Not only that, pumpkin also helps the brain develop well, strengthen the body’s immunity, and help the immune system become healthy.

Red pumpkin Contains nutrients that can boost your immune system. Pumpkin contains high levels of beta-carotene, which is converted in the body into vitamin A. Vitamin A can boost your immune system and help fight infections. Conversely, people with vitamin A deficiency may have weaker immune systems.

Tomato It is rich in vitamins A, C, K, vitamin B6, potassium, folate, thiamin, magnesium, niacin, copper and phosphorus, which are essential micronutrients for maintaining good health. What’s even better about tomatoes is that they contain very little cholesterol, saturated fat, sodium, and calories.

Tomatoes are a great source of vitamins A and C that help prevent night blindness and improve your eyesight. A recent study found that the high vitamin A content of tomatoes can prevent macular degeneration, a serious disease that can lead to blindness.

Eat a lot tomato may help fight prostate cancer and may help reduce the risk of several other cancers such as stomach, lung, cervix, nasopharynx, rectum, colon, esophagus, and ovarian cancer thanks to antioxidants. Tomatoes contain lycopene, a powerful antioxidant that protects the skin from the sun and makes your skin less sensitive to ultraviolet rays, one of the causes of wrinkles in the skin.

Rub tomato paste on your rough skin to help tighten pores, regenerate and tighten facial skin. Besides Tomato It also has the effect of reducing blood sugar, promoting good sleep, keeping bones strong…

Cabbage is a vegetable that contains many nutrients and vitamins, especially vitamin K. The vitamin K content in a cooked purple cabbage can be absorbed by your body 10 times higher than normal daily meals. often. Vitamin K is very beneficial for the agglutination of blood platelets. According to Oriental medicine, cabbage is sweet, cold, non-toxic, has the effect of blood-resolving, clearing heat, clearing waste, detoxifying, diuretic, and cooling the stomach. Cabbage helps fight neurasthenia, relieve pain and prevent cardiovascular diseases, cancer and many other diseases.

corngate and other cruciferous vegetables contain large amounts of vitamins C and E, which help produce collagen, the compound that keeps the skin elastic and free of wrinkles. In addition, vitamins A and D also help protect the skin, giving you youthful, shiny and smooth skin.