For example, the chard is often prescribed in low-calorie diets designed by nutritionists to those who have decided to undergo a diet and are especially suitable for those suffering from anemia. Its main component is water, making it very diuretic.

The eggplant from India and 90% of it is water. It is rich in fiber but this is basically the skin. It contains vitamin E, vitamin A, vitamin C, vitamin B1, vitamin B2, folic acid, iron, calcium, phosphorus and potassium.

The zucchini is very rich in water and encourages the creation of red blood cells. Contains vitamin C, vitamin B1, vitamin B2, vitamin B6, folate, potassium, magnesium, sodium, iodine, iron, and phosphorus Salcioara. Has laxative properties and also helps the immune system.

The sprouts are quite rich in vitamin A (better vision) and C (maintenance of bones, teeth and blood vessels), very suitable for those suffering from fluid retention (ideal for obese people determined to lose or arthritic) and very rich in potassium and fiber (advisable to treat constipation). Another advantage is its high content of folic acid and its immunostimulant effect, while increasing natural defenses and protects against multiple diseases.

Spinach contains vitamin E, vitamin A, vitamin C, vitamin B6, vitamin B2, folic acid, iron, calcium, phosphorus, magnesium, potassium, sodium and beta-carotene. They provide the most nutrients when eaten raw and are especially suitable in cases of iron deficiency anemia.

Tomatoes hiding in his red desirable hides a substance called lycopene, a type of carotene is not converted into vitamin A, beta carotene of carrots or apricots, but also a great antioxidant.

The potato is a staple food healthier, nutritious and versatile that you can try. It is the only food rich in starch, sweet potato and apart from maize, which provides a significant amount of vitamin C. They are also rich in potassium, magnesium and vitamins B6 and B1. Like all foods rich in complex sugars, are recommended as a basic source of energy.

The pepper has gained a leading position in the European diet. It’s low in calories, is high in water and fiber. It is very rich in vitamin C and also contains vitamin E, vitamin A, vitamin B1, vitamin B2, vitamin B3 and vitamin B6. It is also a source of phosphorus and magnesium, potassium, calcium, folic acid and carotenoids. Supports the formation of collagen, bones, teeth and the creation of red and white cells.

Finally, the carrot is one of the oldest vegetables known. It is very rich in carotene and rich in vitamin A. It promotes intestinal healing, is diuretic and astringent. They can be eaten raw and cooked.

Cooking it goes

Chemically, lycopene exists in two forms called “cis” and “trans”. When you eat tomatoes, they ingest the trans form predominates in plants. However, it is poorly absorbed by the body prefers the cis form. The good news is that cooking tomatoes promotes transformation into cis form.

Also, products of processed tomatoes (sauce and mashed) deliver more lycopene in our bodies than raw tomatoes. The presence of fat (the typical pizza and tomato sauce with cheese and cooking oil), as well as the dose consumed and the presence of other carotenoids like beta-carotene (found in the tomato and carrot, which often added to tomato sauce or tomato soup) increase even further the absorption of lycopene in the intestine.

In practice a daily consumption of one serving of tomato seems sufficient to obtain protection from lycopene.

Cancer and heart attack

Numerous epidemiological studies are in favor of a protective effect of tomatoes against cancer and this knowledge has existed for over 20 years. Products tomato, if consumed regularly, appear to reduce overall mortality from cancer. But the greatest impact is measured on the prostate, lung and stomach.

For cardiovascular disease, lycopene is an interesting candidate, although studies on the subject are less numerous. Other studies indicate a significant impact of lycopene on the eyes, especially in prevention of cataracts and macular degeneration related to age (the leading cause of blindness in the world). Finally, some studies highlight the valuable role of lycopene on the skin, which explains its presence particularly in food supplements beauty of the moment.

Lycopene does not explain everything

Summarize the virtues of the tomato lycopene alone, however, is very simplistic. In fact, lycopene is one of many active substances of the tomato may act synergistically. There are many carotenoids (lutein, zeaxanthin, beta-carotene, alpha-carotene, phytoene …) and polyphenols, other powerful antioxidants such as flavonols, quercetin and kaempferol. Tomato deserves its coveted status of favorite fruit.