Healthy Vegetables Mother Nature Has To Offer.

Many of us have the urge and want to make that switch into that healthier lifestyle, but we do not know what we actually need in order to do so. There are a number of Malaysian vegetable dishes out there that will completely blow your mind and make you think twice as to what do you actually need in order to start making healthier choices. The Malaysian vegetable dishes are well popularized around and across the country. Vegetables are very much well known for being excellent for your health. Most of the vegetables out there tend to be low in calories but are high in vitamins, minerals and also fiber. However, certain vegetables do tend to stand out from the rest with unique additional proven health benefits, some being like the ability to fight inflammation or the ability of reducing the risk of developing any diseases. In this article, we will be taking an in depth look at the vegetables that happen to stand out from the rest and are truly a blessing from mother nature!



SPINACH
This leafy green most certainly tops the chart as one of the healthiest vegetables out there in existence, thanks to its impressive nutrient profile. Just one cup or 30 grams of raw spinach will effectively provide about 56% of your daily vitamin A needs, and also your entire daily vitamin K requirement and the all of this is just for a mere 7 calories. Spinach also tends to boasts a great deal of antioxidants, which can help you in reducing the risk of any chronic disease. One study has found out that dark green leafy vegetables such as spinach are high in beta carotene and lutein, the two types of antioxidants which have been associated with a decreased risk of cancer. In addition, a study conducted in 2015 found out that the consumption of spinach may be beneficial for heart health, as it may lower blood pressure.



CARROTS
Carrots are mainly packed with vitamin A, giving you 428% of the daily recommended value in just one cup or 128 grams of it. They contain beta carotene, an antioxidant that will give carrots their vibrant orange colour and which could also help in cancer prevention. As a matter of fact, one study conducted has revealed that for each serving of carrots per week, participants' risk of prostate cancer decreased by an astonishing 5%. Another study showed that the consumption of carrots may possibly reduce the risk of lung cancer in smokers as well. In comparison to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer. Carrots are also relatively high in vitamin C, vitamin K and even potassium.



BROCCOLI
Broccoli originally belongs to the cruciferous family of vegetables. It is very rich in a sulfur containing plant compound known as glucosinolate, as well as sulforaphane, a by product of glucosinolate. Sulforaphane is significant in that it has been shown to possess a protective effect against the development of cancer. In one animal study, sulforaphane was able to successfully reduce the size and number of breast cancer cells while also blocking the growth of tumor in mice. Consuming broccoli may also help avoid other types of chronic diseases as well. An animal study in 2010 found out that by consuming broccoli sprouts you could potentially protect your heart from disease causing oxidative stress by significantly lowering the levels of oxidants. In addition to its ability to avoid disease, broccoli is also loaded with a number of nutrients. A cup or 91 grams of raw broccoli will provide 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and also a good amount of folate, manganese and even potassium.



GARLIC
Garlic has had a long history of being used as a medicinal plant, with roots tracing it all the way back to ancient China and Egypt. The main active compound in garlic is allicin, a plant compound that is hugely responsible for garlic's variety of different health benefits. Several studies have also shown us that garlic can regulate the blood sugar as well as it can promote better heart health. In one animal study, diabetic rats were provided with either garlic oil or diallyl trisulfide, a component of garlic. Both the garlic compounds caused a decrease in the blood sugar and it also improved insulin sensitivity. Another study was conducted by feeding garlic to participants who were both with and without heart diseases.

Results then showed that garlic was able to decrease the total blood cholesterol, triglycerides and LDL cholesterol while it increased HDL cholesterol in both of the groups. Garlic may also be something very useful in the prevention of cancer as well. One test tube study demonstrated that the allicin induced cell death in human liver cancer cells. However, more in depth research is needed in order to better understand the potential anti cancer effects of garlic.



BRUSSELS SPROUTS
Just like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and they tend to contain the similar health promoting plant compounds. Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in helping to prevent any damage to cells. One animal study has found out that kaempferol protected against free radicals, which can cause oxidative damage to the cells and might possibly contribute to chronic diseases.

The consumption of Brussels sprouts can also help you in enhancing your detoxification as well. One study showed us that by eating Brussels sprouts, it had led to a 15 to 30% increase in certain types of specific enzymes that will control detoxification, which could possibly decrease the risk of colorectal cancer. Additionally, Brussels sprouts are also very nutrient dense. Each serving of them will provide you with a good amount of many vitamins and also minerals, which include vitamin K, vitamin A, vitamin C, folate, manganese and as well as potassium.



KALE
Just like other leafy greens, kale is well known for its health promoting qualities, which includes its nutrient density and its antioxidant content. Just a cup or 67 grams of raw kale will contain plenty of B vitamins, potassium, calcium and also copper. It will also fulfill your entire day's requirement for vitamins A, C and K. Due to its high amount of antioxidants, kale can also be quite beneficial in helping to promote better heart health. In a 2008 study, 32 men with high cholesterol consumed 150 ml of kale juice on a daily basis for 12 weeks. By the end of the study, the amount of HDL cholesterol had increased by 27%, And, the amount of LDL cholesterol had decreased by 10% and the antioxidant activity had increased as well. Another study had shown that by drinking kale juice, it can decrease your blood pressure levels and it may be beneficial in reducing both the blood cholesterol and also the blood sugar.



GINGER
Ginger root is has been used as a spice in everything ranging from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy in order to cure motion sickness. Several studies have confirmed the beneficial effects of ginger with people having nausea. In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger had greatly reduced the nausea in comparison to a placebo. Ginger also tends to contains potent anti inflammatory properties, which may be helpful in treating inflammation related disorders such as arthritis, lupus and also gout. In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced that there was a decrease in the knee pain and further relief from other symptoms as well. Further research have suggested that ginger could possibly help in the treatment of diabetes as well. A study in 2010 looked at the effects of ginger supplements on diabetes. After 12 weeks, ginger was found to be effective in successfully decreasing the blood sugar levels.



ASPARAGUS
This spring vegetable is very rich in several vitamins and minerals, making it an excellent addition into almost any diet. Just half a cup or 90 grams of asparagus provides you with one third of your daily folate needs. This amount also provides you with plenty of selenium, vitamin K, thiamin and even riboflavin. Getting enough folate from sources such as asparagus can offer protection from diseases and may prevent neural tube birth defects during pregnancy. Certain test tube studies also show that asparagus can benefit the liver by supporting its metabolic function and also protecting it against toxicity.

Thank you.