4 of the Best Vegetables to Eat for Health and Wellness

4 of the Best Vegetables to Eat for Health and Wellness

厌倦了羽衣甘蓝和西兰花?将这些营养丰富的蔬菜添加到您的杂货清单中。

如果您非常关注营养,那么您可能很清楚羽衣甘蓝,菠菜和西兰花一段时间前被赋予“超级食品”状态。但是,就像这个圣三位一体适合您的身体一样,这些并不是唯一包含重量营养冲孔的蔬菜。要升级您的午餐,晚餐和冰沙,请尝试在蔬菜轮换中添加这四个选择。

Purple Cauliflower

Don’t mistake purple cauliflower (or broccoli and carrots that have the same dark hue) for GMO-created Frankenfoods — it’s actually just a natural hybrid. While regular cauliflower is a great source of immunity-boosting vitamin C, cell health-preserving folate (aka vitamin B9), and bone density-promoting vitamin K, the purple variety offers the added benefits of anthocyanin. This phytonutrient is the same one that gives dark berries their distinctive color, and it offers a whole host of health benefits.

According to a review released via Food & Nutrition Research“花青素具有抗氧化和抗菌活性,改善视觉和神经系统健康,并预防各种非传染性疾病。”无论您是蒸,用鳄梨油烘烤,还是将其捣碎成咖喱咖喱,请考虑下次去杂货店购物时将紫色花椰菜放入购物车中。

西兰花嫩芽

Broccoli sprouts are the form of the vegetable that grows before it turns into familiar, fully-grown broccoli. While the latter has more vitamin A and vitamin C, sprouts have a few nutritional advantages. First, they’re higher in calcium, which helps prevent skeletal degeneration. Broccoli sprouts also contain more iron, which can be low among endurance athletes.

但是,可以说,西兰花芽菜提供的最大好处是,它们是Sulforaphane的最丰富来源之一。在隆达·帕特里克(Rhonda PatrickJohn Alexander wrote that“ Sulforaphane激活了所谓的NRF2途径,从而增加了细胞保护基因的表达。”这些执行重要任务,例如从重金属中排毒,抑制肿瘤生长并调节能量代谢。您应该能够找到西兰花新芽,以及类似的选择,例如天然杂货店,Whole Foods和其他各种产品的商店。

甜菜叶

在耐力社区中,很少有蔬菜像甜菜一样炒作。但是,虽然植物的深红色部分得到了全部压力,但绿叶通常会被丢弃。与其扔掉它们,您可能需要开始烹饪该计划的这个被低估的部分,因为它们充满了营养。

甜菜蔬菜是锰,铁,铜,钾和钙等矿物质的丰富来源。它们还含有维生素C,杯子的维生素K RDA的774%比任何其他蔬菜或水果都多。像羽衣甘蓝,芥末酱和萝卜蔬菜一样,甜菜蔬菜也包含类胡萝卜素叶黄素和β-胡萝卜素,它们可以防止黄斑变性并有助于细胞健康。虽然我们需要谨慎地将动物研究结果推送到人类,但a paper published in Nutrients结论是,甜菜蔬菜中的类黄酮保护小鼠的肝脏免受损伤。

与此列表中的其他蔬菜一样,许多甜菜蔬菜含有脂肪溶剂,因此请尝试将其炒成橄榄油或椰子油,然后用脂肪富裕的餐食将其食用以最大程度地利用其营养益处。或者,将它们与植物的红色部分结合起来,以获得额外的抗氧化剂提升,这要归功于产生充满活力的红色阴影的有效贝塔莱斯。通过天然医学杂志发布的研究suggested that it’s this plant chemical that might enhance athletic performance, rather than the common conception that nitrates offer such an advantage.

Brussels Sprouts

如果我建议给我11岁的儿子做一些布鲁塞尔芽菜,他可能会脸上说:“我不吃那些。”他反对这种迷你白菜蔬菜的原因是苦味。但是,尽管这种独特的味道可能是不可观的,但实际上与植物的独特营养概况相连。硫氰酸酯是一类强大的抗氧化剂,使各处的孩子在气味上发出鼻子,但它们也有助于身体排毒并防止自由基损害。

法国水果和蔬菜摄入的研究concluded that Brussels sprouts are the richest dietary source of other flavonoid antioxidants caffeic and ferulic acid, quercetin, isorhamnetin, and kaempferol are also found in Brussels sprouts, as are antioxidants. Brussels sprouts also contain more than 100% of the RDAs for vitamin C and K and are a solid source of thiamine (aka vitamin B1), choline, and copper.

When it comes to upgrading your diet, adding a more diverse range of vegetables into your regular rotation is one of the easiest wins. Going outside of your usual produce aisle staples will increase your fiber intake, help ensure you’re getting a wide range of vitamins and minerals without needing supplements, and allow you to tap into the broad range of health benefits provided by phytochemicals.

References

亚历山大,J。(2021年6月21日)。Rhonda Patrick - 西兰花新芽,Sulforaphane&Moringa。从...获得https://fastlifehacks.com/rhonda-patrick-sulforaphane/

Brat,P。等。(2006年9月)。每天通过水果和蔬菜在法国的多酚摄入量。从...获得https://pubmed.ncbi.nlm.nih.gov/16920856/

Khoo,H.E。等。(2017年8月13日)。花青素和花青素:彩色颜料作为食物,药物成分以及潜在的健康益处。从...获得https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

Lorizo​​la,I.M。等。(2018年7月5日)。甜菜茎和叶(Beta vulgaris L.)预防小鼠肝脏中高脂饮食诱导的氧化损伤。从...获得https://www.ncbi.nlm.nih.gov/pmc/articles/pmc6073334/

Schor,J。(2017年8月)。Betalain富集的浓缩物改善了运动表现。从...获得https://www.naturalmedicinejournal.com/journal/2017-08/betalain-rich-concentrate-improves-exercise-performance