Eat more vegetables. It is the mantra that repeats any nutritionist or specialist in healthy eating, and it is true that it can help you to get to eat better and achieve the well-being that you have proposed for this 2019. But before the infinity of proposals of recipes and new foods, surely you have lost, on occasion, trying to decide what to buy, in the greengrocer’s aisle.

Green leaf better than leek? Tomatoes if they are not in season? Do spinach and chard give us the same? Although all vegetables contain vitamins, minerals and fibre, some have special benefits.

Keep in mind that here at Dr. Willard you will find a selection of excellent products made from entirely natural components that offer a range of real benefits for your body.

Spinach

Green leafy vegetable, is a great source of calcium, vitamins, iron and antioxidants. Due to their calcium and iron content, they are highly recommended for diets without meat or dairy. A cup of raw spinach contains only 7 calories. In addition, they have vitamin K, essential for bones and to absorb calcium.

In salads (raw), in sandwiches, sautéed, in pesto (replacing basil) or in smoothies or soups, they are a healthy option that you can find in the greengrocer.

Kale

Yes, that kale and dark green that a while ago became a fad, followed by fans of healthy eating. It has vitamin A, C and K and helps control bad cholesterol and hypertension, according to the Anglo-Saxon publication.

Raw in salads, steamed, or in chips, are some of the possible preparations of this cabbage.

Broccoli

In the same family as cauliflower or kale, cruciferous vegetables are very interesting for our health. One cup of cut broccoli contains 55 calories, all daily vitamin K needs and twice the amount of vitamin C recommended daily. In an animal research it was found that sulforaphane containing this cabbage reduced the number and cells of breast cancer and blocked the growth of the tumour.

Green peas

Fibre, protein, vitamins A, C and K and some of group B, with very few calories. It is what the peas contribute, those green and sweet pearls that can be incorporated into countless salads and stews. In fact, they are legumes and not vegetables, although they are popularly identified as vegetables.

They contain fibre – good for intestinal transit – and saponins, components of vegetables with antioxidant properties. Try the peas with a mint cream.

Sweet potato

In addition to being delicious with their sweet touch, they have a few properties. Potassium, vitamin C, beta carotene and vitamin A are some of its main nutritional components. They are beneficial for diabetics are low on the glycaemic index scale and high in fibre, so they can help regulate blood sugar.

Beet

Its juice can help you control blood pressure and cardiovascular health. They are also very good for diabetics, because they contain an antioxidant called alpha lipoic acid, which could be useful for nerve problems related to diabetes, or the so-called diabetic neuropathy.

Carrots

Vitamin A for vision and many nutrients. In juice, in salad, roasted or in stews, in addition to sticks to accompany the hummus, they are a good snack.

Tomatoes

Vitamin C, potassium and low calories, lycopene (antioxidant) and beta-carotene. They are some of the nutrients that make tomatoes a vegetable – really good – very valuable.

A study on age-related eye diseases reports that people who consume a large amount of these substances in the diet have a 25 percent lower risk of age-related macular degeneration.

Garlic

A natural antibiotic for its component, sulfur, which has generated many studies for its great properties.

Onion

Manganese, vitamin C and vitamin B-6, are the main nutrients of the onion. Its sulphurous components – like those of garlic – could help protect you from cancer according to several studies. Raw or in soup, but also in sandwiches or in sauces such as guacamole, you can enjoy its powerful flavour and benefits.

Alfalfa sprouts

Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K. These sprouts also have several plant compounds that contribute to good health, including: saponins, flavonoids and phytoestrogens.

Traditionally, specialists use alfalfa sprouts to treat arthritis and kidney problems. However, researchers have conducted few studies on its effectiveness for these pathologies. Animal studies have suggested that alfalfa sprouts may have antioxidant effects and may reduce inflammation.

Germination can also improve the digestibility of alfalfa and other seeds and increase the fibre content in the diet. Alfalfa sprouts are best enjoyed in salads and sandwiches.

Peppers

Sweet peppers are commonly available in red, yellow or orange varieties. Greens are also popular, but they taste less sweet than other colours.

One cup of chopped red peppers provides: 39 calories, 190 milligrams of vitamin C, 0.434 milligrams of vitamin B-6, folate, beta-carotene, which the body converts to vitamin A … The antioxidants present in peppers include capsantin, quercetin and lutein ( in the green variety), which protects the vision.

Cauliflower

Dietary fibre strengthens the heart and intestinal health, preventing digestive problems and reducing obesity. Cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C can reduce breast cancers and reproductive systems in both men and women.

Algae

Algae, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Common types of algae include: nori, sea lettuce, spirulina, wakame…

Seaweed is one of the few vegetable sources of omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid. These fatty acids are essential for the health of a person and are mainly present in sources of meat and dairy products. Each type of algae has a slightly different nutritional profile, but is typically rich in iodine, which is an essential nutrient for thyroid function.

They provide several important antioxidants. Many types of algae contain chlorophyll, which is a plant pigment that has anti-inflammatory properties. Sushi, soups, salads, creams … its use is very varied in the kitchen.

If you are thinking of a place where you can buy it, at Dr. Willard we have the best selection. You will be able to completely change your life and make sure your skin and hair look radiant and healthy.