A diet without the intake of vegetables cannot be considered healthy. In addition to being low in calories and promoting the elimination of toxins accumulated in our bodies, Its consumption provides fiber, minerals, antioxidants and vitamins, mainly A and C..
First of all, except Helps the normal functioning of the heart and lungsand be a great ally to the right vision, strengthen immune system.Secondly, it acts as Antioxidant, protects cells from the harmful effects of free radicals.
But when we say vegetables as part of a balanced diet, we’re not telling you anything you don’t already know, They strengthen our defenses and are therefore great allies in preventing disease.
A recent discovery means that some of them, especially those from the Brassicaceae family, They are the only medicines scientifically proven to specifically prevent infections that affect the respiratory tract, such as the flu or the common cold.
Strengthen your lungs with diet
researcher’s Francis Crick Institute (London) Biomedical Research Center established Relationship between consumption of cruciferous vegetables and activation of the protein AHR, which plays a fundamental role in maintaining the lung barrier Protect us from infection.
The study, published in the journal Nature and conducted using mice, showed that Those fed these vegetables were more resistant to influenza viruses and bacterial infections.
What are cruciferous vegetables?
included in so-called groups Dark green vegetables, cruciferous vegetables (Brassicaceae), named for their cross-shaped leaves. The first study published in 1978 spoke of its remarkable qualities: Rich in nutrients such as beta-carotene, lutein or zeaxanthin, vitamins C, E and K, folic acid and minerals. Also a great source of fiber.
The vast majority are Winter crops, so if you haven’t incorporated them into your recipe book yet, now is a perfect time.. They’re sure to help you face the colder months ahead with greater vigor and energy.
10 Cruciferous Vegetables to Incorporate into Your Diet (And Cooking Tips)
As a general suggestion, Remember that many of the properties of the vegetables remain in the cooking water.. To avoid this, follow these tips:
- Don’t cut vegetables into very small pieces.
- Don’t add a lot of water when cooking ricejust enough to cover.
- Cover the pot while cooking.
- When it’s time to add the vegetables, Wait for the water to boil.
- Add a little lemon juice or vinegar Add to cooking water to preserve vitamins and minerals.
- Cook vegetables al dente.
I have a gift for turning anything in the fridge into a recipe. Broccoli Carrot and Cheese Tatika.A little bit of nutmeg a little bit of delicious mustard pic.twitter.com/S3fXq8ED8P
— C️️️ (@c4ndurela) October 18, 2023
broccoli
Perhaps it is the richest cruciferous tree in vitamins and minerals.Stand out because of its content Vitamin A In the form of beta-carotene, Vitamin C, folate, potassium and iron.
- How to cook: Grill or place in tortillas (pre-cooked).
watercress
they are rich in Iodine, vitamins A, C and E, which contain more iron than meat. Therefore, they are ideal for fighting anemia.
- How to cook them: Use in salads or make soups.
Brussels sprouts
Richest in Vitamin Caccelerates the healing of skin wounds and slows down bone deterioration.
- How to cook: Boil for three minutes, perfect for sautéing and using as a garnish.
cauliflower
it is a source Vitamins A, K, magnesium, potassium, phosphorus and B vitaminsand powerful antioxidants.
- How to cook: In the microwave, make pizza dough by adding eggs, grated mozzarella cheese and salt.
Romanesque
Stands out for its vitamin C (A 100-gram serving covers the total recommended daily amount) and for its vitamin Kplays a key role in blood clotting and hemostasis.
- How to cook: Cook with cream, leeks, courgettes, pepper and a pinch of nutmeg.
Guerreros
They stand out for their mineral content.His contribution is outstanding Manganese, copper, potassium, magnesium and iron.
- How to cook: Stews work wonders.
Winter fruits and vegetables!
How green! pic.twitter.com/Vk3MS5r74D— La Ortiga Eco (@ecoortiga) January 31, 2023
cabbage
reduce “Bad” cholesterol, prevents high blood pressure and fights constipation Due to its high fiber content.
- How to cook: They enhance any broth and are delicious stir-fried with avocado, garlic and paprika.
Lombada
Rich in compounds Sulfur, vitamin C and citric acidreduce cell aging.
- Cooking Method: Sauté with onions, garlic, apples, raisins and pine nuts.
arugula
important source of Calcium, Phosphorus, Magnesiumstrengthens and increases resistance, bone density and essential minerals to maintain bone health.
- How to cook: Use it in place of lettuce in sandwiches and sandwiches.
radish
Helps digestion, diuresis and satiety, has beneficial effects on the liver.This is also a good one Mucolytic agent, recommended for asthma patients.
- How to cook: Eat raw or pickled in salads.
You already know, this season, Put cruciferous plants on your desk. There are a thousand ways to enjoy it in all its flavors and best of all, They will be your great allies in the fight against the coming flu.