5 vegetables you should eat every day

Broccoli, bean sprouts, spinach, lettuce, spinach are nutritious vegetables that can be eaten regularly, helping to promote health and prevent disease.

Broccoli (cauliflower)

Broccoli contains many vitamins C, A, K, B9 and some minerals such as potassium, phosphorus, iron and selenium… These substances are good for people with cardiovascular disease, help improve anemia, reduce anemia. cholesterol, lower blood sugar, and reduce the risk of breast, bladder, stomach, and prostate cancers.

You can eat broccoli every day, changing its taste with many ways of cooking such as grilled, sauteed, boiled, steamed or stewed. It is best to boil or steam the broccoli to keep its nutritional value intact.

Bean sprouts

Just one fistful handful of raw bean sprouts can provide about three-quarters of a person’s daily vitamin C requirement. Vitamin E, omega 3, omega 6, saponins, fiber in bean sprouts help reduce blood cholesterol, good for the digestive system, beautiful skin, prevent aging, increase sperm health and male physiology.

However, when eating sprouts, it is necessary to avoid the waterlogged parts, because the environment of the sprouts with high humidity is susceptible to Salmonella or E.coli bacteria that cause food poisoning. Should soak bean sprouts with dilute salt water before processing. In addition, avoid stir-frying with pork liver because copper in the liver will reduce the amount of vitamin C in the bean sprouts. Young children and the elderly, people who have just recovered from illness, their immune systems have not fully recovered, should eat cooked bean sprouts.

Spinach is healthy, nutritious, can be eaten every day. Image: English Letters


According to Oriental medicine, sage has a sour taste, is cold, non-toxic, helps in bowel movement, and helps in urination and defecation. In spinach many substances such as vitamins C, A, PP, B1, B2, starch, protein and fat, calcium, iron… are very good for the body, rich in nutrients.

People with stomach pain, diarrhea, cold stomach should not eat spinach because it has cold properties. In addition, it is not recommended to eat spinach soup overnight because the amount of nitrate in vegetables will change into nitrite, which is a bad substance that increases the risk of cancer; it is necessary to avoid processing vegetables with beef because the laxative properties of vegetables will decrease; Do not eat raw masala because it will cause bloating and indigestion.

Spinach (spinach)

The carotenoids in spinach help fight free radicals, reducing the risk of cancer. Vitamins A, C, K in spinach are good for the cardiovascular system, help protect eyes and brighten skin. The calories, sugar and fat in spinach are very low, so it is considered very good for people who are following a weight loss diet.

It is recommended to cook vegetables quickly with medium heat such as blanching, steaming or pan-frying to retain the nutrients in spinach.

People with kidney disease or gout should not eat a lot of spinach, because the oxalate and purine components in the vegetable can have an adverse effect on the condition. This vegetable is rich in calcium, so if you are taking calcium-containing drugs, limit your intake of spinach. Also should not be processed with seafood, because vegetables will lose the zinc content in seafood.


In 100 g of lettuce contains only 15 calories, very little sugar and energy, but rich in fiber, good for digestion, so it is suitable for weight loss diets.

100 g of lettuce provides twice the amount of vitamin A that the body needs, is a good food to help brighten eyes, fight night blindness. Vitamins C, K, magnesium and folic in lettuce are good for bones, nervous system and brain.

Lettuce can be used with rolls, eaten raw, cooked or dipped in hot pot.

You should buy vegetables at reliable selling points, ensuring quality. When using green vegetables, it is necessary to wash them under running water for more than a minute to wash away all the dirt. Store vegetables in a cool place or in the refrigerator to keep them fresh. Meals should have a variety of vegetables and should not eat too much of a single vegetable.

Doctor Nguyen Tran Nhu Thuy

Ho Chi Minh City University of Medicine and Pharmacy Hospital, Campus 3


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