The American magazine - First For Women and the US Centers for Disease Control and Prevention (CDC) have published a list of the best vegetables.
Accordingly, the top 10 includes kale (100.00 points), Chinese cabbage (91.99), rainbow cabbage (89.27), amaranth leaves (87.08), spinach (86.43), lettuce (73.36), lettuce (70.73), parsley (65.59), Romaine lettuce (63.48) and kale (62.49).
The CDC said that the researchers used raw nutritional data, which is analysis in the form of a living, to give their findings. This method aims to ensure that nutrients are kept intact and to the correct standards without changing during processing and cooking.
In the study, CDC focused on 17 nutrients, including fiber, potassium, iron and vitamins A, C, D, E, K. Many vegetables and fruits are classified based on the level of nutrient supply.
The world's best vegetables such as kale, Chinese cabbage, lettuce, parsley, amaranth leaves... are widely sold, popular in markets and supermarkets in Vietnam.
One cup of watercress provides more than 100% of vitamin K per day, along with good minerals such as calcium, magnesium, potassium and phosphorus. Vitamin K is a component of Osteocalcin - a protein that creates healthy bone tissue, necessary for blood clotting.
People who consume a lot of vitamin K have a 35% lower risk of hip fractures than those who consume less.
The antioxidant plant compounds in kale have the effect of protecting cells from damage. Eating more kale can reduce the risk of chronic diseases such as diabetes, cancer and cardiovascular disease.
Isothiocyanates found in kale have the ability to prevent colon, lung, prostate and skin cancer. Research shows that isothiocyanates and sulforaphane also help prevent the development of breast cancer cells.
Results of monitoring more than 500,000 people show that eating kale reduce the risk of heart disease by 16%. High carotenoid content fights the development of heart disease, reducing the risk of heart attack and stroke. Kale also helps reduce cholesterol, improving heart health.
In addition, kale also helps boost immunity, increase resistance, protect eye health, relax blood vessels, increase nitric oxide levels in the blood, good for the movement process.
