6 varieties of vegetables for a healthy diet

In this article we present 6 varieties of vegetables for a healthy diet, you will learn the key features and therapeutic properties. In addition to cooking tips for preparing each type of vegetable.

Lentilsoup. Photography by Emily Carlin. Creative Commons Licence.

  • Chickpeas: sweet taste, is an Asian vegetable origin which amongst other therapeutic properties as beneficial to the pancreas, stomach and heart. Is richer in iron than other legumes, and it is rich in unsaturated fats. It can be consumed as a puree (like humus), in soups, stews, salads. 

  • Peas: sweet and delicate flavor. They have their origin in northern Africa and Mediterranean Europe. They are a source of calories and being rich in iron are recommended for some types of anemia. Keep in mind that dry pea loses its vitamin C. It can be eaten as a main ingredient puree, along with other vegetables in a stew and served accompanying incorporated into many stews adding a touch of taste and Color very prominent. Peas are a type of highly digestible legume and therefore particularly appreciated. It is important to note that due to the amount of cellulose that contains makes a clean sweep of the intestine so if this body is delicate is better moderate consumption of this legume.

Peas. Photography by issyeyre. Creative Commons Licence

  • Fava beans: nice sweet flavor, strengthens the spleen-pancreas, is diuretic. Represent high protein intake. The fresh bean has a lot of vitamins. The dry bean maintains its richness in calcium and iron but has lost its vitamin C. The bean is consumed fresh sauteed in vegetable soups, as an accompaniment to different types of stews. The dry bean can be included in soups, mashed. 

  • Beans: originating in South America, we can find many varieties: white beans, black, mung bean, azuki bean, ganxet beans, broad beans beans ... Furthermore, it can be eaten with the pod (green beans) and a vegetable. The green bean is rich in vitamins. The dry bean is rich in iron and potassium, and brings a lot of energy. In general, beans have many therapeutic properties among which help in regulating blood sugar levels, reduce cholesterol rates and fight constipation. We can consume then fried as an accompaniment to meats, vegetable stew, salads. 

  • Lentils: mild flavor, its origin is unknown because they are cultivated since ancient times in Europe, Asia and northern Africa. We can find several varieties: brown, red, green. They are very nutritious, and especially known for being rich in vitamins B and its high content of minerals like calcium, iron and magnesium. They are diuretic, beneficial to the circulatory system, stimulate the adrenal gland and increase vitality. Stewed, accompanied by other vegetables like carrots and onions and also if we include some whole grain (in the ratio of 2 parts lentils to 1 part grain) have a nutritious and very full plate. In summer, a fresh lentil salad with raw vegetables is a very healthy option.

  • Soybeans: cultivated since ancient times in East Asia and increasingly in Europe and North America. Its seeds are rich in highly polyunsaturated oil and has 40% flour protein. Soy is a complete and highly digestible protein food (about 40% versus 15-20% meat proteins). Renowned for its excellent regulator of the hormonal system, aids in lowering cholesterol and blood sugar. Also important role in preventing osteoporosis. Moreover, its nutritional value is much higher than the protein from meat and fish because the lack of purine compounds doesn't produces uric acid. It is eaten with vegetables, purees and stews. Many derivatives are obtained from soy:  tofu and tempeh, miso, soy milk. It is important to know that soy we consume is not transgenic, ie has not been genetically manipulated.

Potato salad with broad beans. Photography byWordRidden. Creative Commons Licence.

Article written by Shauri.