Health

Spain’s overlooked vegetable has twice the potassium of bananas and may reduce inflammation in the body

A good diet is essential to stay healthy and prevent possible diseases. In fact, nutrition experts say following a diet rich in vitamins, protein, fiber and minerals can help improve your quality of life.One of the experts’ recommendations is vegetables, which should be included in Daily meals contribute significantly to essential nutrients.

One leafy green vegetable is famous for its health benefits, rich in vitamins K, A, E and B-complex vitamins: beets. Contains essential minerals such as calcium, magnesium, potassium and ironand dietary fiber, which benefits digestive health and prevents constipation.

Additionally, beets have anti-inflammatory properties as it contains antioxidants such as beta-carotene, lutein, and zeaxanthin, which help reduce inflammation and can be used in Prevent diseases such as osteoarthritis and protect the heart. Scientific research supports its health value, particularly in reducing oxidative stress.

Benefits of beets

Beets are a nutrient-dense vegetable and their consumption has different health benefits, starting with its contribution to heart health.Due to its magnesium content, it helps maintain a normal heart rate while Potassium helps regulate blood pressure. In addition, it contains calcium, magnesium, and vitamin K, which help improve bone health, strengthen bones, and help prevent bone diseases such as osteoporosis.

On the other hand, this vegetable is one of the most recommended vegetables to protect the body from different diseases. Related to joints, such as osteoarthritis. Due to its high antioxidant content, it helps reduce oxidative damage to joints and surrounding tissues, while the vitamin C it contains helps protect bone tissue and is responsible for protecting cartilage cells.

(This is a vegetable rarely eaten in Spain and has anti-anemia and antioxidant properties)

Likewise, it also has antioxidant properties that help protect cells from free radicals, reduce the risk of different chronic diseases and improve eye health. Must add benefits derived from its dietary fiber contentsuch as improving digestion and preventing constipation.

Beets are also good for those people People who have diabetes or are at risk of developing diabetes, Because its consumption helps control blood sugar levels, for those pursuing weight loss goals, it can promote weight loss due to its low calorie content and high fiber content, primarily due to its satiating effect. In addition, due to its vitamin A and C content, it contributes to good skin health and the prevention of premature aging and is therefore recommended to anyone.

In this way, we are faced with a vegetable that has more benefits than we initially thought, which is why it is highly recommended as part of a healthy and balanced diet.

How to cook beets

Despite its many health benefits, beets are a highly underrated vegetable, mostly because they’re often not cooked the way they should be. In order to be able to better understand them in the kitchen, it is necessary to know how to make the most of them.

It is a vegetable that is perfect for rice, risotto, salads, etc…, It is recommended to choose the freshest when purchasing. Smooth and shiny, the leaves have not darkened and have been kept in the refrigerator until use. In addition, beets can be frozen, in which case it is recommended to first separate the leaves from the stems and blanch them for a minute. They become even softer in this case and are the perfect way to use them quickly when soups, curries, stews are needed…

(Forget lettuce: three very similar vegetables, but with a lot more nutrients)

To prepare fresh beets, you must wash them well under the tap to remove any soil residue they may contain, in addition to the usual removal of strings, which may turn into balls when eaten and which are better left aside.

The most common preparation method is Boil them in salted water for a few minutes, Then drain and prepare according to the recipe you want to make. But in order to minimize the loss of nutrients, it is recommended to only use the water left after washing to cook, do not cover the pot, and stir with a wooden spoon. This way they retain their color better and enhance their flavor. When preparing them in this way, it is recommended to add a small amount of lemon or apple cider vinegar for flavor.

This vegetable offers us many possibilities, from eating it raw in salads to preparing rolls or wraps, including blanching, stewing, stewing, sautéing or stir-frying in a pan. This way, everyone can enjoy its benefits the way they want and like best.

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