Food and Nutrition – Top 10 most high nutrient vegetables in the World
Food and Nutrition – Top 10 most high nutrient vegetables in the World – Vegetables best known as a food source of natural fiber, antioxidants, vitamins, minerals and low in calories, saturated fat and cholesterol. Some specific types of vegetables may have unique characteristics in terms of nutritional content, so that a wide range of vegetables consumed per day is recommended for optimal health.
According to our Health and Beauty’s dictionary vegetables are very good food for health. But, among the many types of vegetables throughout the world, of course, there who are at the highest level in terms of nutrition.
Food and Nutrition – Top 10 most high nutrient vegetables in the World
Broccoli is a vegetable that is the worthy of the first ranks as the most nutritious vegetables in the world. He in addition to widely available everywhere, also easily available and affordable. Broccoli contains a very complete nutrient, high in vitamins such as vitamin C, vitamin A, and a good source of several members of the vitamin B complex such as folic acid, B5, B6, B3, vitamin C and riboflavin.
Fresh Broccoli is also a storehouse of phytonutrients that act as powerful antioxidants, such as thiocyanate, indoles, sulforaphane, isothiocyanates and flavonoids such as beta – carotene cryptoxanthin, lutein, and zea – xanthin. Research has shown that this compound will modify a positive signal at the level of receptor molecules, and help protect us from the risk of prostate cancer, colon, bladder, pancreas, and breast cancer. While the broccoli is low in calories, contains a lot of fiber, and is a good source of minerals such as calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
2. Brussels sprouts
These vegetables like cabbage, only somewhat smaller size. Although small, this type seems most appropriate vegetable ranks second in the world after the most nutritious vegetables broccoli. In addition, highly nutritious, Brussel sprouts provides only 45 calories, but contains 3.38 g of protein, 3.80 grams of fiber and zero cholesterol. And highly recommended for a healthy diet to lose weight.
In spite of it all, Brussel sprouts are a storehouse of some flavonoids anti-oxidants, such as thiocyanate, indoles, lutein, zea xanthin, and isothiocyanate sulforaphane. They offer protection against prostate cancer, colon and endometrial cancer. Just like broccoli also, it is rich in vitamin A, some of B complex, vitamin K, and all the minerals essential for health.
Carrots are especially rich in antioxidants, vitamins and dietary fiber, but only contains 41 calories per 100 g, and non-fat and cholesterol. The orange-colored vegetables are rich in beta-carotene highly and vitamin A. A 100 g of fresh carrot contains 8285 mg of beta-carotene and 16 706 IU of vitamin A.
Studies have found that the flavonoid compounds in carrots helps protect the skin, lungs and prevent oral cancer. The presence of beta-carotene and vitamin A in carrots high will protect us from free radicals, healthy reproductive system, maintenance of epithelial integrity, growth and development, as well as visual acuity. Vitamin C, providing approximately 9% of the RDA.
Vitamin C is the anti-oxidants that water soluble. It helps the body maintain healthy connective tissue, teeth and gums. Kind property of these anti-oxidants that help protect the body from disease and cancer by scavenging the free radicals harmless.
In addition, these vegetables are also very rich in vitamin B-complex group, such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., who works as a cofactor for the enzyme substrate metabolism in the body. Furthermore, it also quite contains minerals such as copper, calcium, potassium, manganese and phosphorus. Potassium is an important compound of cell and body fluids (electrolyte), which helps control heart rate and blood pressure by countering effects of sodium.
4. Turnip, radish, Swede (= radish)
Turnip, radish, Swede, is a vegetable similar to horseradish, and it is also the same as the carrot that developing with its tubers for consumption. On average, they only contain 28 calories per 100 g, but it plays a role as a source of antioxidants, minerals, vitamins and dietary fiber which is good. In addition to vitamin C is high enough, turnip also shed many other essential nutrients, including minerals and certain vitamins, especially on the tuber.
Turnip Greens are very rich in antioxidants such as vitamin A, vitamin C, carotenoids, xanthin and lutein. Additionally, bud leaves are a source of vitamin K, which is very good. B-complex group of vitamins contained in the turnip as folate, riboflavin, pyridoxine, pantothenic acid and thiamin. While it is also a source of essential minerals such as calcium, copper, iron and manganese.
Vegetables are very popular in ancient Greece that is low in fat and cholesterol, but provide many benefits of anti-oxidant properties falvonoid like beta carotene, lutein, and zeaxanthin. Strong antioxidant properties owned kale will protect us from the risk of various types of cancer. Beta carotene is converted to vitamin A in the body.
Green vegetables are also very known for its high content of vitamin C, ie 100 g of fresh leaf contains 120 mg or 200% of the recommended daily requirement level. Meanwhile, it is also a source of vitamin K, B-complex group, such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc.
Mineral content of kale such as copper, calcium, sodium, potassium, iron, manganese, and phosphorus in a pretty good number.
Who does not know with these vegetables of dark green leafy? Spinach is included vegetables are widely known and recommended worldwide. Spinach is primarily known as a good source of iron, which are very important to form red blood cells or hemoglobin and oxygen which circulate throughout the body.
Spinach is also rich antioxidant and vitamin such as vitamin A, vitamin C, and antioxidant flavonoids, polyphenolics such as lutein, zeaxanthin and beta-carotene. Meanwhile, it also contains vitamin C which is quite high (providing 47% of the daily requirement per 100g), vitamin B-complex such as vitamin B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folate, and niacin. (Folate helps prevent the neural tube defects in the fetus, if the mother consumed its contain). In addition Besai substances, it also contains other minerals such as potassium, manganese, magnesium, copper and zinc.
Potatoes are vegetables rich source of starch, and also contains many vitamins, minerals and fiber. They provide 70 calories per 100g, but very little fat (only 0.1 g per 100 g) and cholesterol. Fiber in potato consists of soluble and insoluble fiber, which naturally will help overcome constipation and maintain digestive health.
Tuber vegetables are also the highest sources of vitamin B-complex as pyridoxine (vitamin B6), thiamine, niacin, pantothenic acid, and folate. Fresh potatoes with the skin is a source of antioxidant vitamins such as vitamin C, vitamin A and antioxidant flavonoids quercetin, carotene and zeaxanthins which proved to be an anticancer and protect cardiovascular. It also contains quite a lot of important minerals such as iron, manganese, magnesium, phosphorus, copper, and potassium.
Tomato is one of vegetables are very good food for health. It provides 18 calories/100 g, is also very low in fat and zero cholesterol. A good combination with antioxidants, beta-carotene, lycopene, fiber, minerals, potassium, vitamin A, C in tomatoes to support optimal health. Tomatoes found to contain high antioxidant compounds, which has been scientifically found as protector of cancer, including colon, prostate, breast cancer, endometrial, lung, and pancreatic cancer.
Lycopene that provided tomato is a powerful antioxidant that will prevent skin damage caused by ultraviolet (UV) and offers protection from skin cancer. Zea xanthin a flavonoid compounds that are supplied vegetables, which helps protect the eyes from age-related macular disease (ARMD) by filtering out ultraviolet radiation.
Aside from all of the above, other antioxidants are vitamin C, vitamin A, and flavonoids such as beta-carotene, lutein and xanthins. Overall, these compounds are useful also for maintaining healthy eyes, mucous membranes, skin, and bone health.
Fresh tomatoes are very rich in potassium and only contains 5 mg of sodium. Furthermore, it provides vitamin B complex in adequate amounts, as well as several important minerals such as iron, calcium, manganese, etc.
These vegetables are very high water content and low in calories (15 calories per 100 g). No saturated fat or cholesterol. Cucumber skin is a high source of fiber, which helps reduce constipation, and protection against colon cancer by removing toxic compounds from the gut. Cucumber is a very good source of potassium. Potassium is an electrolyte that helps to lower the high blood pressure levels, because it is against the effects of sodium.
The vegetable, that like a fruit, fresh are a source of anti – oxidants such as beta-carotene and alfakaroten, vitamin C, vitamin A, zea – xanthin and lutein. Of course we are familiar with the benefits of antioxidants, which is mainly to prevent cell damage caused by the effects of free radicals. Surprisingly, cucumber contains high levels of vitamin C (about 17 mg per 100 g). Vitamin K has a potential role for bone strength by promoting activities osteotrophic (bone mass builder). It’s also useful for the treatment of Alzheimer’s disease patients by limiting neuronal damage in the brain.
Fresh cauliflower is low in calories, which is only 26 calories, but it is a rich source of antioxidants and vitamins, in addition to extremely low in fat and contain no cholesterol. Cauliflower contains several anticancer phytochemicals such as sulforaphane and sterols such as indole-3-carbinol, which seems to function as an anti-estrogen agent.
These compounds together has proven to be beneficial for preventing prostate cancer, breast cancer, cervix, colon, ovarian cancer, based on the properties of inhibiting the growth of cancer cells (cytotoxic effect). In addition, it also contains indolil methane (DIM), a fat-soluble compound that is abundant in a group of Brassica vegetables, which has been shown to be effective as an immune modulator, antibacterial and antiviral. DIM is currently applicating for the treatment of respiratory disease caused by the Human Papilloma Virus (HPV).
Other nutrients provided cauliflower is vitamin C with a high number (100 g provides about 48.2 mg or 80% of the recommended daily requirement). Another vitamin that many found including the B-complex group such as folate, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) and vitamin K. Cauliflower also contains minerals such as manganese, copper , iron, calcium and potassium.
That’s all about Food and Nutrition – Top 10 most high nutrient vegetables in the World.