4 selections of vegetable foods that scientists recommend to eat once a week, and teach you why they are good for your health and how to cook
It is well known that vegetables and fruits are good for your health, but many people think that their work and school are busy and they are short of vegetables. Therefore, Clare Collins, who teaches nutrition at Newcastle University School of Health Sciences in Australia, has selected four ingredients that are particularly healthy among many vegetable foods and have a wide range of food types and ways of eating. I explained.
4 plant-based foods to eat every week (and why science suggests they're good for you)
Tomatoes are rich in vitamin C and lycopene, a type of carotenoid, both of which are known to be excellent antioxidants.
In a study published in 2020, people who continued to take 1 to 1.5 large tomatoes worth of tomato products or 1 to 1.5 glasses of tomato juice daily for about 6 weeks had reduced triglyceride in their blood. It was confirmed that the total cholesterol and bad cholesterol levels were low and the good cholesterol levels were high. In addition, a 2021 study that compiled 11 papers on the relationship between lycopene and blood pressure found that ingestion of tomato products significantly reduced systolic blood pressure , the so-called upper blood pressure. Especially for people with high blood pressure, both systolic and diastolic blood pressure decrease.
In addition, a 2018 study that analyzed 30 studies involving a total of 260,000 men by meta-analysis found that people with higher intakes of cooked tomatoes, tomato sauce, and other tomato-based foods had a prostate. It has also been found that the risk of developing cancer is low.
There are many ways to eat tomatoes, but Collins recommends having canned tomatoes on hand for pasta sauce, casserole , and soup. 'It's a good idea to fry canned tomatoes and red peppers in olive oil and balsamic vinegar, then add a spoonful of chili paste or your favorite herbs to make a puree and store in the refrigerator.' Said.
No Money No Time, a nutrition and diet information site at Newcastle University, has published 76 other healthy recipes using tomatoes at the time of writing.
Pumpkin contains β-carotene , a type of carotenoid, which is converted to vitamin A in the body and used to maintain the eyes, skin, lungs, and intestines and to produce antibodies.
A 2018 study that meta-analyzed 69 papers investigating the relationship between vitamin intake and disease and mortality risk found that people with high intakes of beta-carotene-rich foods such as pumpkin, carrots, and sweet potatoes. It has been found that the relative risk of dying from coronary heart disease , stroke, and other causes is 8-19% lower during a follow-up period of 10 years or more than those with low intakes.
The pumpkin soup recommended by Collins is pumpkin soup. Collins also suggested a recipe for baking pumpkins: 'Heat the oven to 180 degrees, chop the pumpkins, sprinkle with olive oil and bake until golden. Before baking, cut the pumpkins. If you heat it in the oven for 2 to 3 minutes, it will be cooked quickly. '
Mushrooms, which are fungi, are not strictly plants, but they have a strong antioxidant effect and are rich in nutrients, so they are effective ingredients for maintaining good health. A 2011 study, which analyzed 17 papers on mushrooms and health through systematic reviews and meta-analyses, found that people who eat mushrooms often have a 34% lower risk of developing all types of cancer than those who do not. And that. A person who consumes a large amount of mushrooms is defined as 'a person who eats one mushroom (about 18 grams) or more per day'.
mushroom and baby spinach stir-fries . According to Collins, adding this stir-fry to toast with scrambled eggs and poached eggs will make it a delicious side dish.
Oats , especially unrefined oats, are rich in β-glucan , a water-soluble dietary fiber that lowers blood cholesterol levels. A 2016 study in which subjects were fed a daily diet containing approximately 3.5 grams of oat-derived β-glucan showed that the intake group had significantly lower levels of bad cholesterol than the control group.
In addition, in a 2021 study that summarized 11 experiments comparing whole-wheat oats with refined cereals, the group that ate whole-wheat oats and thick rolled oats had postprandial blood glucose elevations and insulin responses. It turned out to be significantly lower. This is thought to be due to the mild digestion and absorption of low-processed oats.
Oats can be eaten as muesli in the summer and as porridge-like oatmeal porridge in the winter. Collins advised that you could add it to meat putty, mix it with bread crumbs to make batter such as fried food, or sprinkle it on fruit crumbles.