Khaberni - No doubt, following a healthy diet does not only mean avoiding harmful ingredients, but it also depends on choosing specific foods that enhance the body's health and support its vital functions.
Therefore, Dr. Sorab Sethi, a specialist in digestive diseases trained at Harvard, Stanford, and the Indian Institute of Medical Sciences (AIIMS), recommends consuming eight essential foods for their multiple benefits, according to the Times of India.
The Best 6 Vegetables to Prevent Metabolic Syndrome
And these foods are:
1- Broccoli
Broccoli is one of the richest vegetables in sulforaphane, which supports detoxification of the liver and enhances the health of gut bacteria, in addition to its role in reducing inflammation. The antioxidants, vitamins, and minerals it contains also provide significant protection against oxidative stress, heart disease, and support for bone and digestive health, according to a study published in 2023 in the journal Antibiotics.
2- Beets
Meanwhile, beets excel among other root vegetables for their rich nitrate content that enhances blood flow, and "betaine," which supports liver and digestive health. According to a study published in 2021 in the journal Food Science & Nutrition, beets contain compounds that reduce oxidative stress and harmful LDL cholesterol, in addition to improving physical performance and reducing muscle soreness.
3- Sweet Potatoes
Sweet potatoes are distinguished by their richness in beta-carotene, fiber, and antioxidants, making them a key support for gut health. Research published in the Journal of Food in 2022 shows that they have antioxidant, anti-diabetic, and anti-inflammatory properties, in addition to their high content of vitamin A, potassium, and manganese.
4- Spinach
Spinach is also one of the richest leafy vegetables in magnesium, folic acid, and fibers that support the diversity of gut bacteria. According to a study published in 2015 in Clinical Nutrition Research, its content of dietary nitrates helps lower blood pressure and reduce the risk of cardiovascular diseases.
5- Brussels Sprouts
Likewise, Brussels sprouts are considered a potent cruciferous vegetable, as they contain fibers and compounds proven to reduce the risk of colon cancer. A study published in 2022 in Biomedicine & Pharmacotherapy confirms that the sulforaphane in it is one of the most important compounds for cancer prevention.
6- Cauliflower
Meanwhile, cauliflower is low in calories and rich in choline, an essential element for brain and liver health. It also contains sulforaphane with anti-cancer properties, making it an ideal dietary option for promoting neural functions.
7- Carrots
Carrots are among the most beneficial vegetables, containing carotenoids and fibers that support eye and skin health and nourish the gut microbes. A study published in 2024 in the International Journal of Food Properties showed that carrots have antioxidant, anti-cancer, and immune-boosting properties.
8- Bitter Gourd
Furthermore, bitter gourd possesses a unique composition of phytonutrients that help improve metabolism and regulate blood sugar levels and promote gut health. A study published in 2016 in the journal Seminars in Cancer Biology indicates its effectiveness in improving glucose tolerance and lowering blood sugar and glycated hemoglobin levels in type 2 diabetes patients.
