Consuming these two vegetables may reduce the risk of cancer, lower cholesterol levels, reduce blood pressure, and provide many other benefits, according to a prominent doctor.
Rich in vitamins, minerals, and fiber, vegetables are undoubtedly the cornerstone of a healthy lifestyle. In fact, eating plenty of fruits and vegetables is known to decrease the risk of heart disease, stroke, cancer, and help increase longevity.
However, for various reasons (such as personal preferences), many people in the UK do not consume enough vegetables daily. According to a study, over 25 million adults in the UK do not eat enough fruits and vegetables in their diets, as reported by the Daily Express.
While eating sufficient vegetables is crucial, the types of vegetables you consume can also make a significant difference.
Recently, Dr. Deborah Lee, a well-known physician in the UK currently working at the online pharmacy Dr. Fox Online Pharmacy, revealed two types of vegetables that should be in your shopping basket regardless of your preferences.
1. Spinach
A vegetable often referred to as a “superstar” is spinach. Spinach is packed with essential minerals like iron, magnesium, and vitamins such as vitamin C.
Spinach offers numerous health benefits, ranging from supporting eye health to managing inflammation.
Curry made with eggplant and spinach.
Dr. Lee stated: “Spinach is high in nitrates, which are important as they help control blood pressure. This vegetable contains a large amount of antioxidants that combat oxidative stress and lower blood pressure.”
“Spinach is also high in fiber. Fiber helps us feel full longer, aids in appetite control and weight management, ensures food moves through the digestive tract at the right speed, supports digestive function, prevents constipation, and also weakens the absorption process of cholesterol.”
Health experts recommend consuming two tablespoons of cooked spinach two to three times a week.
2. Eggplant
Whether you love or hate eggplant, it remains a vegetable with numerous benefits and contains no saturated fat or cholesterol.
Dr. Lee noted: “Eggplant is very high in fiber, which is essential for gut health, digestion, and bowel function, while also preventing the absorption of cholesterol from the gut into the bloodstream.”
Eggplant contains no saturated fat or cholesterol.
“Eggplant has a high amount of anthocyanins, which give it its deep purple color. Consuming two to three servings of anthocyanins weekly has been shown to reduce the risk of heart disease by up to 323%. Eating anthocyanins can also reduce blood pressure and levels of inflammatory markers in the blood. Anthocyanins may also reduce neuroinflammation in the brain.”
“Eggplant contains a compound called nasunin, a powerful antioxidant believed to have anti-cancer properties and to lower blood pressure,” Dr. Lee said.
Dr. Lee recommends consuming 1/3 of an eggplant or 80 grams per serving.
