Jakarta –
Consuming certain types of vegetables can actually provide specific health benefits as well. For example, preventing cancer, improving vision, and reducing the risk of diabetes. Here’s the list!
We all know that fruit and vegetables are good for daily consumption because they contain various vitamins and minerals. The Ministry of Health recommends an intake of 400-600 grams of fruit and vegetables per person per day with 2/3 of the recommended amount of consumption being vegetable portions.
Among the many types of fruit and vegetables on the market, it turns out that there are specific types that are recommended to bring certain health benefits. It also doesn’t have to be consumed fresh. If you want it to last longer, you can choose frozen or canned.
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Quote HuffPost (24/12/2024), here are 7 vegetables that have specific benefits for preventing disease:
1. Pumpkin and carrots for joint health
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Do your knees and hips often hurt? This means you have to eat lots of anti-inflammatory foods. Several types of vegetables can be relied on, but according to nutritionist Jordan Hill, the best are pumpkin and carrots.
“Eating orange vegetables, such as pumpkin and carrots, will provide you with nutrients to support bone health and reduce your risk of developing rheumatoid arthritis,” says Hill.
The carotenoids in pumpkin and carrots are a type of phytonutrient that has antioxidant properties and helps reduce inflammation in the body.
2. Broccoli to prevent cancer
Cancer is one of the deadliest diseases in the world. To prevent this, it is necessary to adopt a healthy diet rich in fruit and vegetables. Hill says the best choices are vegetables from the cabbage family.
You can rely on broccoli as your daily or at least weekly intake. Broccoli contains high amounts of sulforaphane, a phytonutrient that research has shown to have cancer-fighting effects.
Eating this family of vegetables is an affordable option to reduce the risk of cancer such as colon, mouth, prostate and breast cancer.
3. Sweet potatoes and green vegetables for healthy vision
 Photo: Getty Images/iStockphoto |
As we get older, our vision ability decreases. The risk of macular degeneration, cataracts and glaucoma increases. Try to overcome this by consuming fruit and vegetables which are rich in antioxidants and help reduce oxidative stress.
Nutritionist Kathleen Garcia-Benson recommends a combination of orange and green vegetables to maintain healthy vision.
Apart from carrots, you can eat sweet potatoes. Then green leafy vegetables such as spinach contain lutein and zeaxanthin, antioxidants that protect the eyes from harmful light and oxidative stress. These vegetables are also a source of vitamins E and C which are very good for health.
4. Avocado and broccoli for women’s health
Women’s bodies are different from men’s, and so are their nutritional needs. Women need the right nutritional ‘fuel’ to balance their hormones at all stages of life, as well as maintain reproductive health.
Garcia-Benson recommends consuming avocado and broccoli for women. “Healthy fats are very important for hormonal balance in women, and avocados are an excellent source,” he said.
Avocados also contain fiber and antioxidants which are beneficial for women’s overall health. Meanwhile, broccoli is rich in vitamins C and K, a source of fiber, and a source of prebiotics which support digestive health.
More details on the next page.
