Super Veggies for Heart Health and Cancer Prevention


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It has been established that most vegetables are essential to any diet and are vital in maintaining good health but some vegetables are more essential and vital.  We’ll take a look at what medical experts say are the 7 most essential for good heart health and cancer prevention.

Kale is a leafy green vegetable that is loaded with nutrients and it won’t come as a surprise to many that this super food is first on the list as it has made a name for being the one of the healthiest food in the world.  Kale is majorly eaten raw or used in making healthy juices. Nutrients in kale help lower cholesterol, prevent cancer and also help lose weight by filling you up with a high water content but few calories. This super food should be included in most if not all meals for a healthy life.

According to HealthLine, the antioxidants (carotenoids and anthocyanins) in Carrots can lower your risk of cancer and also lower the risk of heart disease. Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. As an added bonus, carrots are also rich in fiber which can help you stay at a healthy weight.

Beets or beetroots as they are commonly known as are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal or juice.

For years Garlic has been used in African households to treat various ailments from the common cold to fighting blood clots. According to Joe Leech, a medical practitioner, the nutrients in garlic have the ability to lower blood pressure which is good for heart health. Garlic has also been known to lower cholesterol levels in the body.

Spinach is powerful in antioxidants that have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. According to researchers, spinach also helps reduce the decline in brain function associated with aging and protects the heart from cardiovascular disease. This super-food is good as eaten raw, as a sauce, or in juice and is very affordable.

Pumpkins are fiber-rich vegetable packed with beta-carotene (converted to vitamin A in the body), which reduces the risk of developing lung cancer. The antioxidant activity of this vitamin combined with potassium, which may help prevent high blood pressure, makes pumpkins a nutritional superstar.

According to medical researchers, for good vision and eye health, for a strong immune system, and for healthy skin and mucous membranes, one medium sweet potato will give you over four times the recommended daily amount. Sweet potatoes are also loaded with beta-carotene which is vital in fighting lung cancer.

These are a few of the many vegetables that are good for health and are readily available in Uganda at the nearest fresh food market or food stall.


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