Eating a variety of vegetables is good for your overall health. And as you know, the intestine is considered an important organ. And it doesn’t just have a digestive function. whether it is to control the energy level enhance growth and repair tissue Control inflammation, etc. *And there are 10 types of vegetables that research has found to have more effects on intestinal microbes than other vegetables.
10 vegetables good for the gut
1.Mushrooms are the part of fungi that produce spores. Helps mold spread Many types of mushrooms are edible, delicious and good for intestinal health. Although mushrooms are not vegetables, But it is just as useful as many vegetables. Therefore, it is included in the list of foods that are good for our intestines.
Benefits of mushrooms for the intestines
- Dietary Fiber: Mushrooms are rich in dietary fiber. Helps stimulate excretion add food waste Nourishes intestinal microorganisms
- Vitamins and minerals: Mushrooms are rich in https://ufabet999.app vitamins and minerals such as vitamin D, vitamin B, potassium, magnesium, helping to strengthen the immune system and nourish the body.
- Antioxidants: Mushrooms are rich in antioxidants. Helps reduce inflammation Nourishes intestinal microorganisms
- Polysaccharides: Some mushrooms contain polysaccharides. Helps nourish the microorganisms in the intestines Increase the efficiency of nutrient absorption
2. Cucumber , although classified as a fruit But we often like to eat it as a vegetable. Therefore, it is another option in our list of foods for intestinal health.
Cucumbers are beneficial to the intestines as follows:
- Prebiotics: Cucumbers are rich in prebiotics. It is food for good microorganisms in the intestines. Helps stimulate growth Has a beneficial effect on the digestive system
- Antioxidants: Cucumbers contain antioxidants. Helps reduce inflammation Nourishes intestinal microorganisms
- Stop bad bacteria: Nutrients in cucumbers May help inhibit the growth of bad bacteria in the intestines
- Water: Cucumbers contain more than 96% water, which helps the digestive system work well. Prevent constipation
3. Baby spinach is spinach that is harvested from the plant before it has fully grown.
Baby spinach is rich in nutrients such as:
- Vitamins: Vitamin A, Vitamin C, Vitamin K
- Minerals: Iron, Calcium
- Polyphenols: Antioxidants
4. Watercress Spicy green leafy vegetables Grows in natural mineral water. Rich in vitamins and minerals necessary for the body as follows:
- Vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
- Minerals: Iron, Phosphorus
Watercress is good for intestinal health.
- Rich in flavonoid polyphenols. Stimulates the growth of good microorganisms in the intestines. Has a beneficial effect on the digestive system
5. Leek It is the same type of vegetable as onions. But it has a slightly sweeter taste. Leek is rich in dietary fiber. One type is called inulin.
- Inulin is a natural prebiotic. Stimulates the growth of good microorganisms in the intestines. Has a beneficial effect on the digestive system
- Inulin may help increase the absorption of minerals from food. and helps relieve constipation According to research in 2023
6. Bean sprouts, good dietary fiber. Promotes intestinal health Bean sprouts are the edible young shoots of mung beans. Commonly used in Chinese, Indian, Korean, and Thai cuisine, bean sprouts are a good source of dietary fiber. Just 1 cup (115 grams) of cooked bean sprouts Provides 3.8 grams of dietary fiber, accounting for 10% of the dietary fiber your body needs per day. Regardless of gender and age Bean sprouts are rich in insoluble dietary fiber.
- Helps increase food waste stimulate excretion Reduce constipation
- Helps the digestive system work smoothly.
Bean sprouts also contain polyphenols. It is food for good microorganisms in the intestines. Promotes the digestive system
7. Lettuce, green leafy vegetable rich in nutrients. Good for intestinal health Lettuce, a leafy green vegetable, is rich in nutrients that are beneficial to the body. Especially the digestive system as follows:
- Polyphenols: Antioxidants Helps reduce inflammation Nourishes intestinal microorganisms
- Carotenoids: Antioxidants Helps nourish eyesight strengthen the immune system
8. Peas, a good source of dietary fiber. Helps the digestive system work well. Peas when fully grown It is classified as a bean rather than a vegetable. But the frozen peas that we eat are Classified as a starchy vegetable There are many varieties of green peas. Some species can eat the pods, such as young peas. But some species, such as round-seeded green peas There will not be a pod included.
Peas are a good source of dietary fiber.
- 1 cup (about 100 grams) of split peas Provides 8.6 grams of dietary fiber
- About 6 grams of dietary fiber is insoluble dietary fiber. Helps increase food waste stimulate excretion Reduce the risk of constipation
- Another 2.6 grams of dietary fiber is soluble dietary fiber. Helps control blood sugar levels Reduce cholesterol
Green peas are easy to buy and inexpensive.
9. Zucchini is a plant in the cucumber family. It has a long, oval shape, similar to a Japanese cucumber. But it is fat and has smoother skin, firm flesh, and both green and yellow rinds. Popularly consumed in Europe and America. Contains 94% water and is rich in both soluble and insoluble dietary fiber.
- Soluble dietary fiber: Helps control blood sugar levels. Reduce cholesterol
- Insoluble dietary fiber: helps increase dietary fiber. stimulate excretion Reduce the risk of constipation
10. Cauliflower, a large, colorful vegetable, rich in dietary fiber, can be used in a variety of dishes. The large root vegetables that we eat are It is actually a flower that is not fully developed. White cauliflower is the most common type. But there are other colors of cauliflower, such as orange, purple, and green.
Cauliflower is 92-94% water and rich in dietary fiber. 1 cup (107 grams) of cauliflower provides 2.14 grams of dietary fiber.
Highlights of Cauliflower is variety
- Taste: Cauliflower has a mild flavor. Can be steamed, baked or fried for deliciousness.
- Menu: Cauliflower can be used in a variety of dishes such as salads, soups, and curries.
- Process: Cauliflower can be used to make low-carb pizza dough, ground into rice, or to make vegetarian fried chicken.