According to the American magazine First For Women, the US Centers for Disease Control and Prevention (CDC) has officially released a list of the world’s best vegetables. Agriculture and nutrition experts have identified the vegetables that are best for human health. Fortunately, many of them are readily available in Vietnam.
CDC researchers used raw nutrition data, meaning the fruits and vegetables were analyzed in their raw form to rank their nutritional value. This method ensures that any nutrients lost during cooking are not a factor, although it is important to note that cooking methods can affect the nutritional content of many vegetables.
The CDC study focused on 17 essential nutrients, including fiber, potassium, iron, and vitamins A, C, D, E, and K. Many fruits and vegetables were ranked and scored based on their provision of these nutrients per calorie consumed.
From the CDC’s list, First For Women magazine compiled a list of the top 10 healthiest vegetables in the world. Here is that list:
1. Watercress (100.00 points)
2. Chinese cabbage (91.99)
3. Rainbow chard (89.27)
4. Beet greens (87.08)
5. Spinach (86.43)
6. Curly kale (73.36)
7. Lettuce (70.73)
8. Parsley (65.59)
9. Romaine lettuce (63.48)
10. Bok choy (62.49)
The health benefits of each vegetable
1. Watercress
Watercress contains nutrients such as protid, lipid, cellulose, and minerals like calcium, phosphorous, iron, manganese, copper, zinc, iodine, and vitamins C, A, B, PP, and caroten.
According to scientist Bui Dac Sang (Vietnam Academy of Science and Technology), watercress is rich in essential nutrients for health and is compatible with most body types.
Zeaxanthin and lutein, two active compounds found in high proportions in this vegetable, are known for their ability to eliminate excess fat, prevent and reduce atherosclerosis, and help regulate blood pressure. The Ca, K, and Mg in watercress also help prevent platelet aggregation and control endothelial dysfunction.
Watercress is rich in powerful antioxidants such as Vitamin C, carotenoid, lutein, and zeaxanthin, which are particularly beneficial for cardiovascular health. They help the heart work more durably, reduce bad cholesterol, and prevent atherosclerosis. Vitamin B9 in watercress also effectively prevents stroke.
The cancer-fighting properties of watercress are highly regarded by medical and nutritional experts. Numerous experimental and clinical studies have shown that this vegetable reduces the risk of certain cancers, including breast, lung, and colorectal cancer. In addition to prevention, they also inhibit the spread of cancer cells to other organs (distant metastasis).
Moreover, isothiocyanate, a compound found in watercress, helps inactivate Matrix Metalloproteinase 9 (MMP-9), an enzyme that stimulates the aggressive growth of tumors. This slows down the progression of this dangerous disease, especially breast cancer.
The antioxidants in watercress also increase insulin sensitivity, a hormone that converts blood sugar into stored sugar in the liver and muscles. Furthermore, the high amino acid and fiber content in watercress actively regulates blood sugar. Thus, this vegetable can help manage blood glucose levels.
In addition to the benefits mentioned above, the compounds in watercress also prevent hypothyroidism, promote bone health, and support eye health.
2. Chinese Cabbage
Chinese cabbage is a rich source of cancer-fighting compounds, with 14 different types. Among them, glucosinolate is an excellent compound that can prevent the development of carcinogens or cancer-promoting substances.
Each gram of Chinese cabbage contains approximately 2.31 mg of glucosinolate, a significant amount. Additionally, Chinese cabbage contains molybdenum, a trace element known for its cancer-fighting properties. Chinese cabbage also provides zinc and selenium, two essential nutrients that play a role in preventing tumor formation in the body.
Chinese cabbage belongs to the group of highly alkaline foods and can help prevent memory decline. This is why nutrition experts encourage the inclusion of Chinese cabbage in daily meals to enhance memory.
Chinese cabbage contains higher levels of calcium than some dairy products and milk. Regularly consuming Chinese cabbage can effectively boost natural calcium intake.
3. Rainbow Chard
A study has shown that extracts from this vegetable contain antioxidants and flavonoids that help prevent hypertension.
The antioxidant and anti-proliferative properties of rainbow chard can help combat colorectal cancer. Additionally, this vegetable contains compounds that promote anti-proliferative activity (inhibiting cell division) in breast cancer cells.
Rainbow chard is rich in carotenoids, vitamin K, and calcium, which are beneficial for eye health and bone strength.
4. Beet Greens
Beet greens are rich in fiber, calcium, iron, vitamins A and K, and have a flavor that is a mix of beets and Swiss chard. They are delicious and nutritious.
The compounds in beet greens are beneficial for digestive health, bone strength, and eye health.
5. Spinach
Spinach provides a large amount of protein, iron, vitamins, and minerals. According to the United States Department of Agriculture (USDA), 100g of spinach contains the following nutrients: 28.1 micrograms of vitamin C, 7 calories, 0.86 grams of protein, 30 milligrams of calcium, 0.81 grams of iron, 24 mg of magnesium, 167 mg of potassium, 2,813 units of vitamin A, and 58 micrograms of folate.
Spinach promotes cardiovascular health due to its high antioxidant content, especially vitamin C and beta-carotene. These antioxidants prevent the oxidation of harmful cholesterol, benefiting heart health.
This green leafy vegetable also contains nitrates, which help open blood vessels, improve circulation, and lower blood pressure.
Spinach contains an antioxidant called alpha-lipoic acid, proven to lower glucose levels, increase insulin sensitivity, and prevent oxidative changes, which is beneficial for diabetic patients.
Studies on alpha-lipoic acid have also shown that it helps reduce peripheral neuropathy and autonomic neuropathy in diabetic patients.
Spinach, with its high potassium and low sodium content, supports blood pressure regulation. Research has shown that peptides in spinach lower blood pressure by inhibiting an enzyme called angiotensin I-converting enzyme (ACE). Additionally, the nitrates in spinach also have a blood pressure-lowering effect.
Spinach also provides the body with vitamin E, A, C, iron, and protein. It is considered a natural regulator for the body, preventing hair loss and promoting shiny hair with long-term use.
6. Curly Kale
Pharmaceutical studies on curly kale have shown that oligosaccharides, bioactive compounds found in this vegetable, are considered “probiotics,” naturally occurring beneficial microorganisms, especially in the intestines. When they reach the large intestine, they become substances that promote fermentation for the microorganisms in the gut.
Inulin, a type of fructan found in curly kale, can help improve certain health conditions such as constipation, infectious diarrhea, cancer, cardiovascular disease, and diabetes.
7. Lettuce
Lettuce contains minerals like Fe, Ca, P, I, Mn, Zn, Cu, Na, Cl, K, Co, As, phosphat, sulfat, sterol, and caroten, and vitamins A, B, C, D, and E, which are very beneficial for health.
The potassium and magnesium in lettuce increase blood circulation, reduce the risk of cardiovascular disease, and enhance heart function.
Lettuce contains vitamins C, E, and A and other antioxidants, which strengthen the immune system and protect the body from harmful environmental factors.
Lettuce is low in calories and fat but rich in fiber, helping to reduce appetite and enhance calorie-burning processes, supporting weight loss.
The high fiber content in lettuce improves digestive function, prevents constipation, and creates favorable conditions for beneficial bacteria in the digestive system.
This vegetable contains vitamin A and lutein, which can protect the eyes from harmful sunlight and reduce the risk of eye diseases such as cataracts.
Lettuce is rich in antioxidants and antibacterial compounds, helping to prevent and reduce the risk of cancer.
Lettuce, with its high protein and unsaturated fat content, is excellent for those who want to develop and strengthen their muscles.
Lettuce, rich in folic acid and antioxidants, reduces the risk of stroke and enhances brain function.
With its low-calorie and high-fiber content, lettuce is an important part of a healthy diet, helping to control weight and maintain good health.
Lettuce, rich in vitamins and minerals, improves skin and hair health, making the skin brighter and the hair stronger.
8. Parsley
The main chemical components of parsley are essential oil (tecpen, apein, pinen, and apiol), antioxidants such as flavonoids (apigenin), and a host of vitamins and minerals.
The flavonoid antioxidant apigenin in parsley has cancer-preventive properties. Studies have shown that eating plenty of parsley can reduce the risk of various diseases, including chronic illnesses and cancers such as colorectal cancer, lung cancer, leukemia, or prostate cancer. Notably, the antioxidant content in dried parsley is 17 times higher than in fresh parsley.
Parsley is exceptionally high in vitamin K, which supports bone-building cells and activates proteins that increase bone mineral density. Therefore, daily consumption of parsley can enhance bone and joint health and prevent osteoporosis in older adults.
The folate content in parsley helps lower the risk of cardiovascular disease. This conclusion is based on a study conducted on nearly 2,000 men. The research showed that a diet rich in folate reduced the risk of heart disease by up to 55%.
Parsley is known for its diuretic properties, helping to reduce water retention in the body and protect the kidneys by preventing kidney stones.
This vegetable is excellent for digestive health, promoting bowel regularity and preventing constipation. Additionally, the essential oil in parsley enhances nutrient absorption and supports the treatment of digestive disorders, relieving symptoms such as bloating, abdominal discomfort, nausea, and indigestion.
9. Romaine Lettuce
Romaine lettuce has a high nutritional profile, including vitamins A, B, and K, meeting the body’s essential vitamin needs. A single head of Romaine lettuce contains up to 17% protein and 9 amino acids, accounting for 9% of the daily requirement. This type of lettuce is also rich in calcium, omega-3, iron, and other beneficial minerals.
Romaine lettuce is rich in vitamin C and beta-carotene, helping to lower blood pressure, combat plaque buildup in the heart, and reduce the risk of heart disease.
With its high fiber content, Romaine lettuce promotes good digestion, aids in weight loss, and is suitable for those following a keto diet. The nutrients in Romaine lettuce provide energy for the body and curb late-night cravings.
Romaine lettuce contains niacin, which is related to serotonin synthesis, helping to regulate sleep and promoting deeper sleep.
Romaine lettuce has a low GI index of less than 15, indicating that consuming it can significantly reduce the risk of type 2 diabetes, prevent stroke-related conditions, and lower the risk of cardiovascular disease.
Romaine lettuce contains high levels of omega-3 and omega-6 fatty acids, which help treat conditions such as rheumatoid arthritis, Alzheimer’s disease, and asthma. These fatty acids also prevent blood clots and promote a healthy heart.
10. Bok Choy
Bok choy is a source of vitamin A, vitamin C, calcium, vitamin K, iron, vitamin B-6, and magnesium… It also contains thiamin, niacin, pantothenic acid, and choline.
Bok choy is an excellent detoxifier due to its glucosinolate content. These compounds are natural liver cleansers that regulate and activate detoxifying enzymes in the body while protecting DNA from free radicals and other harmful chemicals.
The vitamin C in bok choy has antioxidant properties, fighting the harmful effects of oxidation. A cup of bok choy provides up to 35mg of vitamin C, meeting 58% of the daily recommended value. Additionally, this vegetable supports the breakdown of food into bioactive compounds that inhibit cancer cell growth.
Bok choy is a rich source of vitamin K, essential for bone development. Adequate daily vitamin K intake helps the body absorb calcium and strengthens bone structure, fighting conditions like osteoporosis and rheumatoid arthritis.
Irritable bowel syndrome can be treated by regularly consuming bok choy due to its high fiber content. Additionally, bok choy can help prevent leaky gut syndrome and boost overall immunity thanks to its high vitamin C content.
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