The most valuable ten vegetables according to dieticians recommendations are these:
Belong to a group of leguminous vegetables (like peas, lentils, soy). It is very nutritious because has a lot of valuable proteins. Contains very little fat. Very high in magnesium, phosphorus, potassium, calcium and zinc. Per hundred grams of beans is almost half the daily amount of iron! Rich in folic acid: cup of cooked beans contains a daily necessary amount.
Once or twice a week for lunch, eat a dish of beans or other legumes. Such a dish will replace the meat, in addition, from the beans you quickly feel hearty!
Per 100 g of beans are 290 calories.
2. White cabbage.
Cabbage is very low in calories, almost fat-free, but has a lot of phosphorus, potassium and fiber, which are excellent appetite suppressant. Very rich in vitamin C. Because of certain substances contained in brassicas, people who eat more of them, less likely to have cancer.
Recommended to eat at least one of vegetables from cabbage family every day.
100 grams of white cabbage contains only 22 kcal.
Dark green color indicates that this vegetable is high in vitamin C and iron, as well as potassium and phosphorus. In addition, unlike other cabbage family vegetables, broccoli is rich in vitamin A and calcium. Broccoli also has as many as 3 types of phyto-chemicals – substances that protect against cancer and heart disease.
Eating broccoli, can not count calories – 100 grams of broccoli contains only 29 calories.
Carrots are high in fiber and is therefore well suppress hunger. The most valuable of vitamin A: per 100 g of carrots it is twice more than necessary during the day. Just do not forget that vitamin A is absorbed in the body only with the fat – add a teaspoon of oil in your glass of carrot juice or salad.
It is recommended to eat carrots, 2-3 times per week.
100 g of carrots has 31 calories.
Contains lycopene, which is strong antioxidant. Early research showed that lycopene has good influence on cardiovascular disease, cancer, diabetes, osteoporosis, and even male infertility. Lycopene is fat-soluble, so the oil helps the absorption of it. Also interesting, that unlike other fruits and vegetables, where nutritional content such as vitamin C is diminished upon cooking, processing of tomatoes increases the concentration of bio-available lycopene. Lycopene in tomato paste is four times more bio-available than in fresh tomatoes.
Eat tomatoes 2 times per week. Per 100 g of tomatoes are 18 calories.
Rich in vitamin C. One pepper has 190% of daily needs of vitamin C. Red peppers, moreover, has a lot of vitamin A. Per day is enough to eat one pepper.
Pepper can be light, nutritious and non-caloric snack.
Nutritional value: per 100 g of paprika (red) are 29 calories.
96% of the cucumber consists of water, and eating cucumber supplement the body’s fluid reserves – after all the water is necessary for us. Cucumbers also has potassium, but other vitamins is very limited.
100 g of cucumbers are only 11 calories.
Perfect seasoning vegetable. Contains vitamins A, C, K, folic acid, manganese, dietary fiber, vitamin B6, iron and magnesium. Also leeks contain flavonoid anti-oxidants, which reduce risk of cancer.
Per 100 g of leeks are 61 calories.
Valued for their protein, which is very well absorbed. Also contains vitamin C, potassium, vitamin B6 and trace amounts of thiamin, riboflavin, folic acid, niacin, magnesium, phosphorus, iron, and zinc.
Potatoes are starchy and high in calories, but almost no fat. Boiled (not fried) potatoes is good and healthy food.
Per 100 g potatoes are 77 calories.
The zucchini is low in calories and contains useful amounts of folic acid, potassium and vitamin A. Contains small amount of manganese.
Per 100 g fresh zucchini are about 15 calories.