Spinach

Spinach is one of the best plant-based sources of iron, making it excellent for restoring energy levels, improving quality of the blood and anemia treatment. Spinach is rich in folate, extremely high in vitamin K and has good amounts of calcium, helping maintain good bone health. High vitamin A and carotenoid content makes it great for eye health and preventing cataracts and macular. Compounds in spinach like antioxidant kaempferol and chlorophyll may help slow down tumor growth and have anti-cancer effects. Spinach is rich in nitrates which, together with potassium, lower blood pressure and protect heart health. Antioxidant called alpha-lipoic acid, found in spinach, can help treat diabetes and lower glucose levels.

Green beans

Green beans are an excellent source of vitamin K, manganese, folate and fiber. They are rich in chlorophyll, stopping some carcinogenic effects and slowing down growth of cancer tumors. Thanks to folate and iron content, it is good to eat them during pregnancy to ensure healthy prenatal development, as well as for energy boost. Green beans are beneficial for bone and heart health and good for lowering cholesterol. Another compound they are rich in is silicon, supporting skin and nail growth. Due to high carotenoid content, they keep eye health in check and prevent macular degeneration. As a downside, raw green beans contain protein lectin, which might cause digestive issues.

Celery

Celery packs a lot of nutrients in a very few calories, which makes it an excellent snack for weight loss. Rich in vitamin K and mainly antioxidants, it protects cells from damage and reduces inflammation, especially a compound called apigenin, which can ease arthritis symptoms. It can help neutralize effects from consuming acidic foods. Another compound found in celery called phthalide can help lower blood pressure and relax blood vessel walls. It is believed that celery can have anti-cancer properties due to presence of apigenin and luteolin.

Kale

Kale is one of the most nutrient rich foods known. It is packed with vitamin K, antioxidants and fiber, which make it great for diabetes prevention and treatment. Like other green vegetables, it contains chlorophyll, which might reduce the risk of cancer. Similar anti-cancer effects in kale come from high amounts of vitamin C, selenium and other antioxidants. Loaded with vitamin K that helps blood clotting and rich in calcium and phosphorus, kale is a good choice to keep bones healthy. Combination of vitamin C and A in kale support skin and hair growth and antioxidants lutein and zeaxanthin make it beneficial for eye health. Kale is high in nitrates, which help boosting physical performance in athletes and iron, helping supply muscles with oxygen.

Brussels sprout

Brussels sprout stands out with its antioxidant content, particularly kaempferol. This compound may have anti-inflammatory and anti-cancer properties by reducing cancer cell growth and can improve heart health. Brussel sprout is rich in vitamin C and loaded with vitamin K, helping blood clotting and boosting bone health and has a high fiber content. Like other leafy vegetables, it is a great choice for people with diabetes and for regulating blood sugar levels. Omega-3 fats are also present in brussels sprout in decent amounts, making it a good plant based source of these healthy fats.

Blackberry

Blackberry is packed with vitamin C and antioxidants, especially anthocyanins. Main benefits to overall health include keeping heart in check and preventing heart disease, boosting immunity and fighting inflammation. It is a very good source of fiber and helps with digestion. Due to vitamin K and manganese content, it is good for bone health and development and osteoporosis prevention. Blackberry extract can help maintain good oral health and fights bacteria in our mouth and gums. This berry is great for diabetes and obesity management, benefiting insulin resistance and triglyceride levels. It also has very low glycemic index and glycemic load, lower than most other commonly consumed berries.

Carrot

Carrot is a known booster of eye health. That is mainly for beta carotene it contains, converted to vitamin A in our body. Just 100g of raw carrot provides almost 3,5 daily doses of vitamin A. Eating some fat with carrot improves the absorption of beta carotene. Another antioxidant present in carrot is lutein, also good for eye health. Carrot is rich in vitamin K, as well as fiber, mainly pectin. Glycemic index of raw carrot is low, making it suitable for diabetes when consumed in this form. It is good for digestion and gut health and can aid weight loss. Thanks to high fiber content, it is believed that carrot can decrease cholesterol levels.

Asparagus

Asparagus packs a lot of nutrients in a very few calories that makes it a highly nutrient dense food. It is rich in antioxidants and vitamin K, A and E as well as fiber and protein. It helps with digestion and regulates diabetes. It is a good source of folate, helping red blood cells formation and especially supporting healthy development in pregnancy. It is also rich in potassium which helps lower blood pressure. Asparagus contains high levels of the amino acid called asparagine and is a natural diuretic, enabling excess fluid and salt get out from the body.

Avocado

Avocado is not a typical fruit considering the amount of fats it contains, making the antioxidants very accessible and easily absorbed in our body. It has a lot of nutrients important for healthy hair and skin and it keeps heart in check and lowers cholesterol. Avocado is rich in lutein and zeaxanthin, maintaining eye health. Due to high levels of vitamin B6 and K, it is good for strong and healthy bones and osteoporosis prevention. Rich in potassium, it regulates blood pressure and lowers risk of heart attack and stroke. It is believed that avocado can play a significant role in cancer prevention due to presence of folate. Since it contains lots of fiber, it is great for digestion and low carb and high fat content make it a great choice for people with diabetes.

Blueberry

Blueberries are very low in calories and are incredibly nutrient-dense. They are considered to be the richest food in antioxidants among all fruits and vegetables. They contain mainly flavonoids, more specifically anthocyanins giving them their deep blue color. Antioxidant properties of blueberries help reduce DNA damage and therefore slow down aging and have anti-cancer effect on our body. They are also believed to be mood boosters. Blueberries help reduce cholesterol levels, lower blood pressure and protect our heart. They have low glycemic index and are an excellent choice for people with diabetes and can be consumed as a prevention against this health issue. Lastly, they improve cognitive performance and brain health.

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