Women need three kinds of vegetables most to maintain their health throughout life

We often say that if women want to be radiant, they should eat more fruits and vegetables. Especially in the 21st century, humans are increasingly exposed to indoor and outdoor pollutants and various toxins, which increase inflammation in the body. Vegetables are not only the best source of antioxidants, but most importantly, they can help slow down or even eliminate inflammation in the body, thereby achieving the effect of prolonging life. To this end, Dr. Manny Alvarez, editor-in-chief of the health channel of the American Fox website, specifically recommended three vegetables that are most helpful to women. He also listed three varieties that are most often considered to be rich in nutritional value but not very effective for health.

spinach

Spinach is one of the most versatile vegetables. Not only because there are many ways to cook it, but also because it is rich in nutritional value. It contains a large amount of vitamin K, vitamin C, potassium, lutein and many powerful antioxidants. While helping to enhance heart and muscle function, the rich fiber can help promote gastrointestinal motility and keep the digestive system young and vibrant. The iron in spinach is also an important helper for women during pregnancy.

Tips:

The nutritional value of spinach and tofu is well known to everyone, but spinach and tofu cannot be cooked together. Some people want to add icing on the cake by cooking spinach with tofu, but this will have the opposite effect because spinach contains oxalic acid, and tofu is rich in metallic calcium, which will turn into calcium oxalate when cooked. Calcium oxalate is not easily absorbed by the human body. To avoid this loss, it is best to boil the spinach in boiling water for 3 minutes before cooking. This will remove most of the oxalic acid and also remove the astringency of the spinach.

Kale

The phytochemicals contained in kale may act as important antioxidants and anti-inflammatory agents in the prevention of chronic diseases, including cancer and coronary artery disease. Its rich antioxidant ingredients can enhance the detoxification capacity of the body's enzyme system, neutralize the damage caused by toxins to DNA, and prevent the metastasis of cancer cells.

Tips:

Since cabbage is abundant in autumn and winter, it is recommended to choose cabbage with thin and complete leaf veins that have not been cut to avoid nutrient loss; the emerald green color represents freshness, and if the leaf edges appear slightly yellow, it means that it may have been cut and left for a long time. In addition, you can also pat the cabbage when purchasing. The louder the sound, the firmer it is! If you cannot finish it in one go, it is recommended to seal it with plastic wrap or a plastic bag and store it in the refrigerator to keep it fresh.

broccoli

Broccoli is a very complex vegetable because it is bland on its own but can be used as a condiment in many dishes, such as pasta, chicken and fish. The great thing about broccoli is that it contains a lot of plant protein. Every 100 grams of florets contains 3.5 to 4.5 grams of protein, which is three times that of cauliflower and four times that of tomatoes. It also contains a variety of vitamins, among which vitamin C and vitamin A are holy products for whitening skin and can effectively prevent the formation of dark spots and freckles.

Tips:

Water, air, and heat can all destroy vitamin C, so special attention should be paid when cooking broccoli. It is best not to boil it in water, but to stir-fry, bake, or cook it in a microwave. You can use broccoli to make soup, and even if the vitamin C dissolves into the soup, we can still drink it. One way to ensure that vitamin A is not lost is to cook with vegetable oil. In addition, when purchasing, you should pay attention to choosing those with small and dense flowers, as they are of good quality.

Dr. Manny Alvarez believes that radishes, cucumbers and eggplants are also good vegetables, but their effects are often exaggerated. For example, radish looks good, tastes unique, and is rich in vitamin C, but that’s about it. Cucumber is a vegetable with a high water content, which is very effective for beauty, but from a nutritional point of view, cucumber is not very important, even though it contains vitamin K. Eggplant is a delicious vegetable and its taste can replace meat in vegetarian dishes. But it doesn't have much nutritional value other than being rich in fiber.