We reveal to you which vegetables (according to science) provide the most benefits to the body and help prevent chronic diseases: prepare to be surprised
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the Daily consumption of fruits and vegetables It is an essential foundation for a healthy and balanced lifestyle. But, as we often explain in our articles, not all fruits of the earth are alike.
Each fruit or vegetable, depending on seasonality, offers our body different nutrients and benefits, helping to counteract the onset of some diseases or relieve some symptoms rather than others.
But what are the healthiest vegetables of all, which bring the greatest number of benefits to our body? American researchers at the CDC have asked themselves this question (Centers for Disease Control and Prevention), and they found an unexpected answer.
Read also: Fruit disappears from Italian tables (and this is a serious problem)
I study
To find out which vegetables have the greatest benefits for our body, American researchers chose 47 types The power of fruits and vegetables (Pfft).
It's about those fruits and vegetables that perform well Scientifically proven role in reducing the risk of chronic diseases Which provides, on average, 10% or more of the daily value per 100 calories from 17 qualifying nutrients – which are:
- Mineral salts (potassium, calcium, iron, zinc…)
- Fibers
- Proteins
- Vitamins (thiamin, riboflavin, niacin, A, B6, B12, C, D, E, K).
The study was conducted in three stages. First, the researchers created a PFV list that included leafy greens, yellow/orange fruits and vegetables, citrus fruits, and cruciferous vegetables.
Berries and vegetables added Allium flower (Garlic, onions, leeks) in their light Association with lower risks of cardiovascular and neurological diseases And some tumors.
For each food, information was collected on the amounts of the 17 selected nutrients and on the calories per 100 grams (nutritional data refer to raw and unseasoned foods).
Second, a nutrient density score was determined for each food, calculated as the average percent daily values (DV) of the selected nutrients, based on a diet of 2,000 kcal/day per 100 grams of food.
Finally, foods were classified based on the percentage of nutrients contained in 100 grams, without taking into account the percentage of calories.
The most nutritious vegetable ever
According to the classification conducted by American researchers, the most nutritious and useful vegetables of all are, unexpectedly, vegetables Watercress.
Watercress (nasturtium officinale) is a spontaneous plant that owes its name to the fact that it lives along slow watercourses, in semi-swampy and often shaded terrain.
Each gram contains four times more beta-carotene than an appleWhile 100 grams contain 238% of the recommended daily dose of vitamin K.
In addition to, It also represents the richest food source of phenylethyl isothiocyanateIt is a substance that plays an important role in reducing the risk of cancer.
The results show how to take a daily supplement of 85 grams of raw watercress Reduced the risk of cancer-related DNA damage by 17%..
But be careful about how you consume this 'super' veggie: Cooking may deactivate some nutrients — here's why We recommend eating arugula rawMaybe as an ingredient in smoothies or salads, or in sandwiches and wraps.
Watercress harvest It begins in March and ends in late fallIt is the best time to start eating these vegetables and appreciate their thousand benefits to the body.
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source: Centers for Disease Control and Prevention
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