Diet gun

Some of the most nutritious vegetables, in alphabetical order, that we can find and buy are the following:

1. Asparagus

Asparagus contains B vitamins, which act as coenzymes in energy production processes in cells, and especially folic acid, which takes part in the synthesis of nucleic acid and amino acids. It also contains potassium, phosphorus, calcium, and magnesium.

It also has antioxidant activity due to vitamins C, E, and the carotenes it contains.

Asparagus has 25 calories/100 grams (2.2 grams from protein & 3.9 grams from carbohydrates from which 1.8 fiber & 0.2 grams fat).

2. Beetroot

Beetroot is great for improving heart health, as it is rich in heart-healthy nitrates. It also contains vitamin C, folate, iron, calcium and potassium.

Beets have 41 calories/100 grams (1.6 grams from protein & 9.6 grams from carbohydrates from which 2.8 fiber & 0.2 grams fat).

3. Broccoli

Broccoli belongs to the cruciferous vegetable family along with cabbage, and cauliflower.

Broccoli contains vitamins K, A, C, calcium, iron, potassium and indoles and isothiocyanates that may inhibit the growth of cancer in various organs such as the bladder, breast, liver and stomach.

Broccoli has 35 calories/100 grams (2.8 grams from protein & 6.4 grams from carbohydrates from which 2.6 fiber & 0.4 grams fat).

4. Carrot

Carrots contain vitamin A, which is essential for maintaining healthy vision, skin and immune function. They also contain vitamin K, C, potassium, iron and are an excellent source of antioxidants, such as beta-carotene, alpha-carotene and lutein.

Carrots have 38 calories/100 grams (0.9 grams from protein & 9.5 grams from carbohydrates from which 2.8 fiber & 0.2 grams fat).

5. Garlic

Garlic contains vitamins C, B6, selenium, copper and manganese.

The health benefits that have been associated with garlic consumption are due to its sulfur compounds, mainly allicin which has antibacterial, antifungal and antioxidant properties.

Garlic has 158 calories/100 grams (6.4 grams from protein & 33.1 grams from carbohydrates from which 2.1 fiber & 0.5 grams fat).

1 clove of garlic contains 5 calories(0.2 grams from protein & 1.0 grams from carbohydrates from which 0.1 fiber & 0.02 grams fat).

6. Mushrooms

Mushrooms contain a very good amount of protein for a vegetable, vitamins B, C, iron, potassium, selenium and antioxidants such as ergothioneine and glutathione, which protect cells from damage and may help with age-related diseases such as cancer, coronary heart disease and Alzheimer’s disease.

Mushrooms have 25 calories/100 grams (3.1 grams from protein & 3.3 grams from carbohydrates from which 1.0 fiber & 0.3 grams fat).

7. Onion

Onion contains small amounts of vitamins, such as vitamin C, vitamin B6 and folate. However, it contains satisfactory amounts of flavonoids, such as quercetin, which has a strong antioxidant effect, and fructans, a type of soluble fiber that belongs to the FODMAP category (fermentable short-chain carbohydrates) and has a prebiotic effect, that is, it functions as food for our intestinal system.

Onions have 42 calories/100 grams (0.9 grams from protein & 10.1 grams from carbohydrates from which 1.4 fiber & 0.1 grams fat).

8. Peppers

Peppers (green, red, yellow or orange) contain vitamins C, B6, folate, beta carotene, vitamin K, calcium, phosphorus, magnesium and potassium. They also contain antioxidants such as carotenoids, flavonoids and capsanoids that fight free radicals, protecting the body’s cells from damage.

Peppers due to the many varieties that exist, they have from 16-38 calories/100 grams (1-2 grams from protein & 4.5-9.5 grams from carbohydrates from which 1.5-2.0 fiber & 0.1-0.6 grams fat).

9. Spinach

Spinach is a leafy green vegetable and contains vitamins K, A, C, folate, magnesium, calcium, iron and antioxidants.

Due to its iron and calcium content, spinach is an excellent addition to any diet without meat or dairy. Vitamin K is essential for strong bones, as it improves calcium absorption and is important for the blood clotting process. Magnesium helps with muscle and nerve function.

Spinach has 26 calories/100 grams (2.9 grams from protein & 3.6 grams from carbohydrates from which 2.2 fiber & 0.4 grams fat)

10. Tomato

Tomatoes contain lycopene, a powerful antioxidant that may help reduce metabolic dysfunction caused by oxidative stress, inflammation, obesity and diabetes. It also contains vitamin C, folate, beta carotene, magnesium, calcium, iron, lutein or zeaxanthin which may help reduce the risk of age-related macular degeneration.

Tomato has 20 calories/100 grams (0.8 grams from protein & 4.2 grams from carbohydrates from which 1.2 fiber & 0.2 grams fat).

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