10 high nutritious green vegetables for growing children under 20 years
10 high nutritious green vegetables for growing children under 20 years is to note for the good of your baby, you can meet a lot to make your family's health for the better, but you need to pay attention to Consumsi vegetables are good for the body.
10 high nutritious green vegetables are very good for growth , most vegetables are known as natural food sources of fiber, antioxidants, vitamins, minerals and low in calories, saturated fat and cholesterol. Some specific types of vegetables may have unique characteristics in terms of nutritional content, so that a wide range of vegetables consumed per day is recommended for optimal health. Among the many types of vegetables throughout the world, of course there who are at the highest level in terms of nutrition.
Here are 10 high nutritious green vegetables for growing children under 20 years:
1. Potatoes
Potatoes are vegetables rich source of starch, and also contains many vitamins, minerals and fiber. He provides 70 calories per 100g, but very little fat (only 0.1 g per 100 g) and cholesterol. Fiber in potato consists of soluble and insoluble fiber, which naturally will help overcome constipation and maintain digestive health.
2. Tomatoes
Although referred to as a fruit, but the tomato is more often served as vegetables. Because it is rich in lycopene, tomatoes have been known as one of the foods that can prevent cancer. Not only contains vitamin A through K, tomatoes also make a stable blood pressure and reduce free radicals that enter the body.
3. Broccoli
Other vegetables that can fight the potential for dangerous diseases that broccoli. These vegetables enriched with antioxidants that help reduce the risk of cancer of the stomach, liver, and exhaust systems. Because also enriched beta-carotene, vitamin C and folate, broccoli either to improve the immune system and prevent the flu.
4. carrots
Orens colored vegetables are rich in nutrients that are useful for the eyes, skin, and hair. Carrots also the most vegetables are rich in antioxidants such as vitamin A. Because rich in vitamin C, carrots protect your cardiovascular system from danger.
5. spinach
Spinach Who does not know this dark green leafy vegetables ?. Spinach is included vegetables are widely known and recommended worldwide. Spinach is primarily known as a good source of iron, which are very important to form red blood cells or hemoglobin and oiksigen circulate throughout the body. Spinach is also rich antiksidandari vitmain such as vitamin A, vitamin C, and antioxidant flavonoids, polyphenolics such as lutein, zeaxanthin and beta-carotene. Meanwhile it also contains vitamin C which is quite high (providing 47% of the daily requirement per 100g), vitamin B - complex such as vitamin B6 (pyridoxine), thiamin (vitamin B - 1), riboflavin, folate, and niacin.
6. paprika
Red peppers, orens or yellow, all contain essential nutrients for the heart such as lycopene and folic acid. A recent study suggests to consume peppers every day can reduce the risk of lung cancer, bowel, bladder, and pancreas.
7. Sawi
Mustard has a lot of vitamins and minerals. He is known to have the ability of antioxidants as vitamin C and E, and carotene and glukosinolatnya. Mustard also contains calcium, magnesium, and folic acid can help to nourish the bones, and high in fiber to help the body's digestion. In addition, mustard can also prevent inflammation and can prevent various types of cancer.
8. cucumber
Cucumber is one of the vegetables that are rich in vitamin C (antioxidant), manganese, folate (reducing the risk of heart disease and depression), fiber, magnesium, chlorophyll, and lutein. Cucumber also can maintain digestive health. The high water content in cucumber can refresh the body.
9. Peria
Bitter melon or bitter melon known as high in fiber, calcium, potassium, iron, and vitamins C and A. The benefits of bitter melon are numerous, ranging from lowering blood sugar levels, lower cholesterol, and lowers blood pressure. Active component (saponins) can also increase the body's immunity and prevent the growth of cancer cells.
10. Bean
Beans and legumes like coming from Peru. These vegetables were first brought to Europe by explorers from Spain in the 16th century Beans are vegetables rich in vitamin K, C, and A, and contains folate, manganese, potassium, iron, and fiber. Beans also contain antioxidant compounds that are good for heart health. Fiber in beans potential to reduce the risk of type 2 diabetes and other inflammatory reactions
Maintaining the health of children under 20 years must pay attention to diet and eat lots of vegetables are good for growth, vegetables are foods that should be there every time we eat because it has become imperative for side dishes and fine dining dinner menu. thanks for reading 10 highly nutritious green vegetables for growing children under 20 years .
