10 Vegetables You Must Eat

We all know that it is necessary to eat properly, to eat more vegetables and fruits. Unfortunately, not everyone knows how to do it and what exactly to eat.

Let's learn more about banal, but obscenely useful vegetables that should be in every kitchen.

Onion

Let's start with the not so pleasant. Not everyone likes onions, but almost everyone knows how useful they are. This is especially true of antioxidants, which are so abundant in raw onions. It is antioxidants that block the development of cancer, particularly lung and prostate cancer.

But during heat treatment, the vegetable loses almost all its benefits . So eat raw onions. Add it to a tomato and sweet pepper salad seasoned with lemon juice. It is not only tasty, but also perfectly cleanses the blood of excess sugar.

Corn

Sweet, hot, milky corn! You can eat it directly from the cob or separate the grains - the benefits will not decrease, the main thing is not to use a lot of salt. And in the publication "Journal of Agricultural Food and Chemistry" it was found out that the longer corn is cooked, the higher the level of lutein in it rises - an antioxidant that fights blindness in old age.

Green peas

Small, but nimble. One study in the "International Journal of Cancer" showed that daily consumption of peas in combination with other legumes significantly reduces the risk of stomach cancer.

Kale cabbage

Or kale. Or, as it is also called, browncol. Not the healthiest green vegetable you will find on the market or supermarket counter. Curly kale contains a large supply of vitamin C, which reduces the risk of cardiovascular disease and controls cholesterol levels.

Broccoli

Broccoli florets are literally packed with antioxidants. According to one of the studies, men who consumed these vegetables at least 5 times a week reduced the risk of bladder cancer by almost half, compared to those men who gave up this curly friend.

Broccoli

Sweet pepper is almost calorie-free (on average, the size of the pepper is only 32 kcal), but the vegetable contains 150% of the daily norm of vitamin C. Yes, this is more than in an orange. It is also known that vitamin C reduces the risk of cardiovascular diseases and prevents atherosclerosis.

Spinach

Make something with spinach for dinner today. The vegetable is simply packed with carotenoids-antioxidants that protect against macular dystrophy - a group of diseases that affects the retina of the eye.

Alfalfa sprouts

These babies are rich in beta-carotene, which supports healthy skin, hair, nails and even teeth. In addition, sprouted alfalfa is rich in vitamin E, which protects against heart failure and reduces the risk of cancer.

Brussels sprouts

And cabbage again. Like all its relatives, it reduces the risk of cancer, prevents heart failure. Just a few flowers are enough for you to get your daily dose of vitamin C. At the same time, you will also be able to strengthen your immune system and prevent cataracts. Try to fry blanched heads of cabbage with bacon over low heat (only a little, because cholesterol and all that). Add olive oil, mustard, spices to taste and enjoy the taste and benefits .

Beet

Ukrainians do not know about the benefits of beets. Stewed, marinated, boiled - it practically does not lose its useful properties. Like the other vegetables in this selection, it contains high levels of cancer-fighting antioxidants and lutein, which protects your eyes. And don't throw away the tops! It contains no fewer vitamins than the root crop itself, so it can be safely used as a salad green.