Health & Life

The Ultimate Super Greens: 3 Common Vegetables, Globally Renowned for Their Superb Nutrition

In the realm of the world's best vegetables, three humble yet powerful contenders stand out, gracing the shelves of Vietnamese markets.

Administrator

9 August, 2024

There has been a growing emphasis on plant-based diets, with experts recommending an increase in fruit and vegetable consumption for optimal health. The Centers for Disease Control and Prevention (CDC) in the United States has released a ranking of 41 of the most nutritious fruits and vegetables, highlighting their exceptional nutritional value. Among them are three types of vegetables that are particularly popular in Vietnam during the fall and winter seasons.

Watercress

Once a wild plant growing in rice paddies and irrigation ditches, watercress is now commonly cultivated in Vietnam during the winter months. It has earned the highest rating among cruciferous vegetables by the CDC for its exceptional nutritional value. Watercress leads the way in terms of nutrient density and nutritional content. Notably, it is an excellent source of vitamin K, which plays a crucial role in bone health by regulating bone protein, reducing calcium excretion, and enhancing calcium absorption. Watercress also helps lower the risk of osteoporosis and promotes bone healing by stimulating bone regeneration.

Additionally, watercress is rich in lutein and zeaxanthin, offering benefits for cardiovascular health. These compounds help prevent atherosclerosis, thereby contributing to stable blood pressure.

Watercress boasts an impressive nutritional profile, containing over 15 vitamins and minerals, including potassium, calcium, and magnesium, which collectively support healthy blood pressure and help prevent atherosclerosis.

Watercress Leads the Pack in Nutritional Quality

Napa Cabbage

Napa cabbage, a vegetable that has gained popularity in Vietnam in recent years, is now widely cultivated and available. It boasts a rich concentration of isothiocyanate and sulforaphane, potent antioxidants that enhance the liver’s detoxification capabilities and promote faster detoxification. These compounds also help protect cellular DNA, thereby inhibiting the development of cancerous cells.

Napa cabbage is beneficial for eye health due to its high lutein content, which mitigates the harmful effects of blue light from mobile devices and computers. However, nutritionists advise pairing it with darker green vegetables to ensure a balanced intake of chlorophyll, folic acid, and other essential nutrients, as its light green color indicates a lower concentration of these compounds.

Broccoli

A study by Harvard University found that participants who consumed five servings of cruciferous vegetables weekly had a more than 50% lower risk of bladder cancer compared to those who did not. Bladder cancer predominantly affects men, with a two to three times higher incidence rate than in women. Broccoli also helps regulate homocysteine, an amino acid associated with an increased risk of heart disease and stroke.

Frequently asked questions

The three vegetables are spinach, broccoli, and cabbage. These vegetables are nutritional powerhouses, packed with vitamins, minerals, and antioxidants that offer a range of health benefits.

Spinach is an excellent source of iron, which is essential for carrying oxygen in the blood and boosting energy levels. It also contains high levels of vitamins A, C, and K, as well as magnesium, folate, and calcium.

Broccoli is rich in sulforaphane, a plant compound with potent anti-inflammatory and antioxidant effects. It has been linked to reduced risk of heart disease and certain cancers. Broccoli is also a good source of fiber, vitamin C, and folate.

Cabbage is a cruciferous vegetable known for its cancer-fighting properties. It contains glucosinolates, which have been shown to inhibit the growth of cancer cells. Cabbage is also rich in vitamin K, which is important for bone health, and provides a good source of vitamin C and fiber.

It is recommended to consume these vegetables in their raw or lightly cooked state to retain the highest level of nutrients. Steaming or stir-frying are ideal cooking methods. Including these vegetables in salads, smoothies, or as a side dish are all great ways to incorporate them into your diet.