Nutrition Tips For Health Boost

The Secret Of Vegetables You Might Not Know You Can Eat Raw For Health Boost


The following are vegetables you probably don't realize you can eat raw for your health. Experts say there's no good reason to cook these delicious and nutritious vegetables, but eating them raw can preserve their nutrients. However, did you have any idea that occasionally crunching a raw vegetable could have a better effect on your well-being? During the cooking phase of vegetables, some intensely sensitive nutrients such as L-ascorbic acid can be leached. The beneficial compounds in raw vegetables can also be lost during boiling and cooking. Fresh vegetables can be especially tempting in the summer when you're craving filling veggies and crunchy snacks. By adding raw food to your daily diet, you stimulate your taste buds and reshape your plate. As with any raw fix, it's important to prepare the vegetables properly. Whether you eat vegetables raw or cooked, regularly wash them long before eating to reduce the accumulation of pesticides or dangerous microorganisms. Here, experts talk about vegetables that are delicious raw.

Carrots



Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 grams). They also contain beta carotene, an antioxidant that provides their vibrant orange color and may help prevent cancer. Your body converts this compound into vitamin.
Finally, these popular root veggies are high in many other key nutrients, including potassium and vitamins C and K.
Carrots are especially high in beta carotene, which your body converts into vitamin A. Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colorectal cancer.

Garlic


Garlic has been used as a medicinal plant for millennia. Its main active compound is allicin, which has been shown to aid blood sugar and heart health. In a 3-month study in 90 people, those who took 1,600 mg of garlic powder per day had significant reductions in belly fat and decreases in blood pressure and triglyceride levels compared with the placebo group.
Garlic powder supplementation also led to improvements in insulin resistance, a condition that may contribute to type 2 diabetes.
Another studies found that garlic lowered cholesterol levels and improved blood sugar control, which may support those with heart disease or type 2 diabetes.
Plus, although further research is needed, test-tube and animal studies suggest that allicin has powerful cancer-fighting properties.
Studies show that garlic may help lower triglyceride and cholesterol levels. Some studies suggest that garlic may help decrease blood sugar levels and help prevent cancer, but more research is needed.

Broccoli

Raw Vagon Cream Of Broccoli Soup

Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane.
Researchers in animal and test-tube studies have extensively explored sulforaphane's ability to protect against cancer.
This cruciferous veggie may help prevent other types of chronic disease as well.
One small study found that broccoli sprouts decreased levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease.
Just 1 cup (91 grams) of raw broccoli provides 77% of the DV for vitamin K, 90% of the DV for vitamin C, and a good amount of folate, manganese, and potassium.
Broccoli contains sulforaphane, a compound that may protect against cancer. It's also loaded with vitamins and minerals.

Green          peas

Peas are a starchy vegetable, which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts. Nevertheless, green peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fiber, 9 grams of protein, and vitamins A, C, and K, as well as riboflavin, thiamine, niacin, and folate. Because they're high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.
Moreover, peas are rich in saponins, a group of plant compounds known for their anticancer effects. While further studies are needed, some research suggests saponins may reduce tumor growth and cause cancer cell death.
Green peas are high in fiber, which supports digestive health.

Cauliflower



Cauliflower cheddar might be a culinary work of art, yet you don't need to prepare this cruciferous veg to receive the medical advantages.
Cauli is overflowing with L-ascorbic acid, vitamin K and dietary fiber,
Crude cauliflower makes an extraordinary dunker for a delectable guacamole or hummus. In the event that you have any stomach related medical problems you ought to be mindful of cruciferous vegetables like cauliflower.
They can cause abundance gas as they contain a toxic fiber called raffinose.
Microbes attempt and separate this in the digestive organ and in the process produce gas. This could be an issue for individuals experiencing peevish inside disorder (IBS) as it can compound side effects.

6. Swiss chard



Swiss chard is low in calories but high in many essential vitamins and minerals.
One cup (36 grams) contains just 7 calories but nearly 1 gram of fiber, 1 gram of protein, and lots of manganese, magnesium, and vitamins A, C, and K (28Trusted Source).
Swiss chard is also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids.
This veggie may even help prevent damage caused by type 2 diabetes, though human studies are needed.
In an older study in rats, Swiss chard extract reduced oxidative stress caused by high blood sugar levels in the lungs. In another older rat study, chard extract helped improve blood sugar levels and reduce oxidative stress.
Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.

7. Beets


Beets are a vibrant, versatile root vegetable that pack fiber, folate, and manganese into each serving with very few calories.
They're also rich in nitrates, which your body converts into nitric oxide -- a compound that can help dilate blood vessels.
According to a review of 11 studies, the nitrates in beet juice may help lower blood pressure levels. In turn, this may lower your risk of heart disease What's more, beets and their juice have been linked to improved endurance and athletic performance
Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.

8. Asparagus



Asparagus is rich in several vitamins and minerals and is an excellent addition to any diet. Just 1/2 cup (90 grams) of cooked asparagus provides 33% of the DV for folate, as well as plenty of selenium, vitamin K, thiamine, and riboflavin.
Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy.
Asparagus is especially high in folate, which may help prevent neural tube irregularities during pregnancy. One study also showed that this veggie may reduce oxidative stress and prevent liver and kidney damage.

9. Red cabbage

Red cabbage is another cruciferous vegetable brimming with antioxidants and beneficial properties. Just 1 cup (89 grams) raw contains 2 grams of fiber and 56% of the DV for vitamin C.
Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color and numerous benefits.
In one animal study, red cabbage extract reversed oxidative stress in rats with high cholesterol levels.
Similarly, in another study in mice fed a high fat diet, red cabbage microgreens significantly lowered levels of LDL (bad) cholesterol and decreased weight gain.
Red cabbage is high in fiber, vitamin C, and anthocyanins. Some animal studies suggest that it may help decrease LDL (bad) cholesterol levels, decrease weight gain, and reduce oxidative stress.

10. Spinach


This leafy green tops the chart as one of the most nutrient-dense vegetables.
That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K -- all for just 7 calories.
Spinach also boasts antioxidants, which may help reduce your risk of disease. One study found that dark leafy greens like spinach are high in beta carotene and lutein, two antioxidants that are associated with a decreased risk of cancer.
Another study suggested that spinach may benefit heart health by helping reduce blood pressure.
Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.