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莎莎健康小贴士 Sasa Health Tips, Ampang (2026)

06/06/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
15. Seaweed
Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Common types of seaweed include:

kelp
nori
sea lettuce
spirulina
wakame
Seaweed is one of the few plant-based sources of omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These fatty acids are essential for a person’s health and are mostly present in meat and dairy sources.

Each type of seaweed has a slightly different nutritional profile, but it is typically rich in iodine, which is an essential nutrient for thyroid function.

Eating a variety of sea vegetables provides people with several important antioxidants to reduce damage to the body’s cells. Many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties.

Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Research suggests that fucoxanthin has 13.5 times the antioxidant power of vitamin E.

How to eat seaweed

Where possible, choose organic seaweed and eat it in small amounts to avoid introducing excess iodine to the diet. Enjoy sea vegetables in sushi, miso soups, and as a seasoning for other dishes.

05/06/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
14. Cauliflower
One cup of chopped cauliflower contains:

27 calories
plenty of vitamin C
vitamin K
fiber
Dietary fiber boosts a person’s heart and gut health, preventing digestive issues and reducing obesity.

Cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C may reduce cancers of the breast and reproductive systems in both men and women.

Much like broccoli, cauliflower contains another potential anticancer compound: sulforaphane.

How to eat cauliflower

Pulse raw cauliflower in a blender to make cauliflower rice or turn it into a pizza base for a low-calorie, comforting treat. Alternatively, people may enjoy cauliflower in curries, or they may bake it with olive oil and garlic.

04/06/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
13. Bell peppers
Sweet bell peppers are commonly available in red, yellow, or orange varieties. Unripe, green peppers are also popular, but these taste less sweet than other colors.

A cup of chopped red bell peppers provides:

39 calories
190 milligrams of vitamin C
0.434 milligrams of vitamin B-6
folate
beta-carotene, which the body converts into vitamin A
Antioxidants present in bell peppers include capsanthin, quercetin, and lutein (in the green variety), which protects vision.

How to eat bell peppers

Bell peppers are extremely versatile. Add them to spaghetti dishes, scrambled eggs, or sandwiches, or serve them raw with a guacamole or hummus dip.

03/06/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
12. Alfalfa sprouts
Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K.

These sprouts also boast several plant compounds that contribute to good health, including:

saponins
flavonoids
phytoestrogens
Traditionally, specialists use alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. However, researchers have conducted few studies into their effectiveness for these conditions.

Animal studies have suggested that alfalfa sprouts may have antioxidant effects and may reduce inflammation.

Eating sprouted legumes may have extra health benefits. Studies suggest that sprouting, or germinating, seeds increase their protein and amino acid content.

Germination may also improve the digestibility of alfalfa and other seeds and increase dietary fiber content.

How to eat alfalfa sprouts

Alfalfa sprouts are best enjoyed in salads and sandwiches.

02/06/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
11. Onions
Each cup of chopped onions provides:

64 calories
vitamin C
vitamin B-6
manganese
Onions and other allium vegetables, including garlic, contain sulfur compounds. These may help protect against cancer.

In other research, men with the highest intakes of allium vegetables had the lowest risk of prostate cancer. Also, regular consumption of onions and other allium vegetables may reduce esophageal and stomach cancer risks.

How to eat onions

It is easiest to include onions in meals such as soups, stews, stir-fries, and curries. For maximum antioxidant effects, eat them raw in sandwiches, salads, and dips such as guacamole.

01/06/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
10. Garlic
Garlic has long been used in both cooking and medicine. Each garlic clove contains just 4 calories and is low in vitamins and minerals.

Garlic is a natural antibiotic. A compound in garlic, called diallyl sulfide, may be more effective than two popular antibiotics for fighting the Campylobacter bacterium, according to a lab-based study from 2012.

How to eat garlic

Heating garlic reduces its health benefits, so it is best to eat garlic raw in bruschetta and dips.

31/05/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
9. Tomatoes
Although tomatoes are technically a fruit, most people treat them as a vegetable. Each cup of chopped raw tomatoes contains:

32 calories
427 milligrams of potassium
24.7 milligrams of vitamin C
Tomatoes contain lycopene, which is a powerful antioxidant that may play a role in cancer prevention. Research suggests that lycopene can help prevent prostate cancer. The beta-carotene in tomatoes also has anticancer effects.

Other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. The Age-Related Eye Disease Study reports that people who have high dietary intakes of these substances have a 25 percent reduced risk of age-related macular degeneration.

How to eat tomatoes

People can eat tomatoes raw, but cooking them releases more lycopene.

30/05/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
8. Fermented vegetables
Fermented, or pickled, vegetables provide all the nutrients of their unfermented counterparts, as well as a healthy dose of probiotics.

Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health.

According to the National Center for Complementary and Integrative Health, probiotics may help with the symptoms of irritable bowel syndrome. They can also prevent infection- and antibiotic-induced diarrhea.

Some good vegetables for fermentation include:

cabbage, to make sauerkraut
cucumbers, to make pickles
carrots
cauliflower
How to eat fermented vegetables

People eat fermented vegetables in salads and sandwiches, or as a side dish.

29/05/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
7. Carrots
Each cup of chopped carrots contains 52 calories and over four times an adult’s daily recommended intake of vitamin A in the form of beta-carotene.

Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.

Certain nutrients in carrots may also have cancer-fighting properties. A 2011 study reports that carrot juice extract may kill or inhibit the growth of leukemia cells.

How to eat carrots

Carrots are an extremely versatile vegetable. They work well in casseroles and soups, and they provide great health benefits when eaten raw with a dip such as hummus.

28/05/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
6. Beets
One cup of beets contains 58 calories, along with:

442 milligrams of potassium
148 micrograms of folate
Beets and beetroot juice are great for improving heart health.

This vegetable is high in heart-healthy nitrates. A small-scale 2012 study reports that drinking 500 grams of beetroot juice significantly lowered blood pressure in healthy people.

These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for diabetes-related nerve problems, called diabetic neuropathy.

How to eat beets

Roasting beets brings out their natural sweetness, but they also taste great in salads, sandwiches, and juices.

27/05/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
5. Sweet potatoes
Sweet potatoes are root vegetables that provide 103 calories and 0.17 grams of fat per medium potato, when it is baked with its skin.

Each potato also contains:

much more than an adult’s daily requirement of vitamin A
25 percent of their vitamin C and B-6 requirements
12 percent of their potassium needs
beta-carotene, which may improve eye health and fight cancer
Sweet potatoes may benefit people with diabetes. This is because they are low on the glycemic index scale and high in fiber, so they may help regulate blood sugar.

How to eat sweet potatoes

The easiest way to enjoy a sweet potato is to bake it in its skin and serve it with a source of protein, such as fish or tofu.

26/05/2020

What are the most healthful vegetables?
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

Here is
4. Peas
Peas are sweet, starchy vegetables that provide 134 calories per cooked cup. They are also high in:

fiber, at 9 grams per serving
protein, at 9 grams per serving
vitamins A, C, and K
certain B vitamins
Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.

Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.

How to eat peas

It can be easy to keep a bag of peas in the freezer and eventually use it to boost the nutritional profile of pasta dishes, risottos, and vegetable curries. Or, a person can make a refreshing pea and mint soup.

莎莎健康小贴士 Sasa Health Tips

06/06/2020

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03/06/2020

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