Five inexpensive fruits and vegetables that offer many health benefits

Vegetables and fruits are not only nutritious foods but also natural "weapons" to help prevent many chronic diseases.

Tomatoes are a vegetable that is good for blood vessels. (Source: Pixabay)

According to Aboluowang , five inexpensive fruits and vegetables recognized for their health benefits include: spinach, purple cabbage, tomatoes, bitter melon, and carrots. Each has scientific evidence of its effectiveness on cardiovascular health, blood sugar, blood vessels, eyes, and the digestive system.

Spinach protects blood vessels and bones

Spinach is rich in vitamin K (327 micrograms/100g), which helps activate osteocalcin for bones and inhibits vascular calcification, keeping blood vessels soft, preventing heart attacks and strokes.

Magnesium and fiber in vegetables help control blood pressure, blood sugar, and cholesterol after meals. Nitrates naturally convert to nitric oxide, which dilates blood vessels and reduces cardiovascular pressure.

A handful of spinach a day helps keep bones strong, heart healthy and skin glowing.

Tomatoes protect blood vessels

Lycopene in tomatoes prevents cell membrane oxidation, slows cholesterol oxidation, and reduces the risk of plaque in blood vessels.

Research shows that consuming 20-30mg of lycopene per day reduces the risk of plaque by about 17.8%, a tomato provides 7-15mg. Potassium in tomatoes helps eliminate excess sodium, stabilizing blood pressure.

Stir-frying, cooking or mixing salad with tomatoes all retain nutrients.

Purple cabbage is an antioxidant and prevents "3 highs"

Anthocyanin in purple cabbage (50-100mg/100g) is a powerful antioxidant, preventing chronic inflammation and free radical damage, preventing atherosclerosis, diabetes and many chronic diseases.

Vitamins C and A protect blood vessels, maintain retinal elasticity, and promote collagen synthesis. Fiber supports beneficial bacteria in the gut, regulates blood lipids, and boosts immunity.

This vegetable is suitable for people with "3 highs" (high blood sugar, high blood fat, high blood pressure) and those who want to improve their overall health.

Bitter melon controls blood sugar

Bitter melon contains momordicoside and insulin-like compounds, which help the body become more sensitive to insulin and control blood sugar effectively.

Randomized trials show that bitter melon extract helps lower blood sugar, nearly as effectively as some oral medications but with fewer side effects.

Bitter melon is also rich in vitamins, minerals and antioxidants, enhances blood vessel health, immunity and reduces the risk of "3 highs".

Carrots protect eyes and reduce fat

Beta-carotene in carrots (3.47mg/100g) converts into vitamin A, protects the optic nerve, and is especially useful for the elderly.

Fiber and antioxidants help stabilize blood sugar, reduce oxidation of bad cholesterol and the risk of atherosclerosis.

Carrots are suitable for children, pregnant women and the elderly, easy to incorporate into the daily diet.

Eating vegetables has many benefits, but people with complex chronic diseases should consult their doctor or nutritionist to develop an appropriate eating plan, rather than relying on a single vegetable.

Source: https://baoquocte.vn/nam-loai-rau-qua-gia-re-mang-lai-nhieu-loi-ich-suc-khoe-327440.html