{"id":388486,"date":"2022-08-16T13:56:59","date_gmt":"2022-08-16T11:56:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=388486"},"modified":"2022-08-25T11:41:13","modified_gmt":"2022-08-25T09:41:13","slug":"top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/","title":{"rendered":"TOP Benefits of Vegetables that Will Change the Way You Look at Food"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#1_Tomatoes\" title=\"1. Tomatoes\">1. Tomatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#2_Sweet_pepper\" title=\"2. Sweet pepper\">2. Sweet pepper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#3_Spinach\" title=\"3. Spinach\">3. Spinach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#4_Carrots\" title=\"4. Carrots\">4. Carrots<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#5_Cauliflower\" title=\"5. Cauliflower\">5. Cauliflower<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#6_Zucchini\" title=\"6. Zucchini\">6. Zucchini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#7_Lettuce\" title=\"7. Lettuce\">7. Lettuce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#8_Beetroot\" title=\"8. Beetroot\">8. Beetroot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#9_Cucumber\" title=\"9. Cucumber\">9. Cucumber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#10_Eggplant\" title=\"10. Eggplant\">10. Eggplant<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#Can_you_replace_fresh_vegetables_with_frozen_ones\" title=\"Can you replace fresh vegetables with frozen ones?\">Can you replace fresh vegetables with frozen ones?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/top-benefits-of-vegetables-that-will-change-the-way-you-look-at-food\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>What do you put on your plate when you want to add some <strong>colour,<\/strong> <strong>flavour<\/strong> and <strong>vitamins to it? <\/strong>The answer is clearly vegetables. There are so many options and colour variations to choose from. Vegetables are an excellent source of all kinds <strong>of vitamins<\/strong>, <strong>minerals and bioactive compounds<\/strong> which are responsible for its colourfulness. Red and orange contain carotenoids, chlorophyll is behind the green colour of leaves, and for example, purple is caused by flavonoids. You will learn how individual types of vegetables can help you improve your health in today&#8217;s article.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vegetables are not only characterised by a high content of <strong>micronutrients<\/strong>, but are also a good source of <strong>fibre<\/strong>. They have a high proportion of <strong>water<\/strong> and a <strong>low energy value. <\/strong><strong>They can also satiate<\/strong> quite well, which helps with keeping the daily energy intake in check and at the same time they can increase the intake of liquids. The recommended intake of vegetables per day is <strong>400 g<\/strong>, which you can imagine roughly as 1 large tomato, 1 carrot and \u2153 cucumber. It is an amount that you can easily add to your diet and you will also get around 350 ml of water from it.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tomatoes\"><\/span>1. Tomatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tomatoes come from South America and are popular especially for their sweet taste and versatile use in the kitchen. <strong>Even though they belong to fruits<\/strong> from a botanical point of view, they are perceived and used as vegetables. They also resemble vegetables with a <strong>low amount of energy<\/strong> and a <strong>high proportion of water.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>They are a good source of <strong>vitamin C, folic acid, potassium <\/strong>and <strong>magnesium<\/strong>. <strong>Potassium<\/strong>, for example, affects muscle activity and regulates blood pressure, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magnesium<\/strong><\/a><strong> <\/strong>is essential for the proper functioning of the nervous system. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A bioactive compound typical for tomatoes is <strong>lycopene<\/strong>. It is their main carotenoid, which has <strong>antioxidant effects<\/strong> (it fights free radicals that promote the development of cancer and other diseases). According to studies, it might have an effect on reducing the risk of <strong>prostate cancer<\/strong> and <strong>lowering blood pressure<\/strong>. The best sources of lycopene are <strong>tomato products<\/strong>, for example, pur\u00e9e, ketchup or juice (a large amount of fruit is hidden in a small amount of food). In addition, lycopene is more usable when it is heat-treated. Therefore, to get even more benefits from tomatoes, you should saut\u00e9, bake or cook them. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,11,18]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The peel of this vegetable is rich in <strong>quercetin<\/strong>, which, like lycopene, has <strong>antioxidant <\/strong>and <strong>anti-inflammatory<\/strong> effects. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17,19, 21]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>If you want to increase the intake of these antioxidants, you can also reach for food supplements containing <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lycopene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lycopene <\/a>or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">quercetin <\/a>extract.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Average <strong>content of energy and nutrients in tomatoes (100 g)<\/strong>:<\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energy Value<\/strong><\/td><td>18 kcal<\/td><td><strong>Vitamin C<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td><strong>Carbohydrates<\/strong><\/td><td>2.69 g<\/td><td><strong>Folic acid<\/strong><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><strong>Proteins<\/strong><\/td><td>0.88 g<\/td><td><strong>Magnesium<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Fats<\/strong><\/td><td>0.2 g<\/td><td><strong>Potassium<\/strong><\/td><td>237 mg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>1.2 g<\/td><td><strong>Beta-carotene<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>94.5 g<\/td><td><strong>lycopene<\/strong><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Even vegetables can contain some harmful substances. Specifically for tomatoes, we are talking about <strong>tomatine<\/strong>. It is a glycoalkaloid found in the <strong>stems<\/strong> and <strong>leaves<\/strong> of tomatoes, as well as in <strong>green fruits<\/strong>. However, its adverse effects (vomiting, abdominal pain, weakness, confusion) have only been observed in animals, and it does not seem to affect humans after consuming small amounts (for example, after eating a few pieces of canned green tomatoes). Nevertheless, it is good to keep it in mind and avoid, for example, a larger amount of the green fruits. <span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Recipes with tomatoes<\/h3>\n\n<p>Tomatoes have endless uses in the kitchen. You could try one of the following recipes:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-salad-with-cashew-dressing\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pasta Salad with Cashew Dressing<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-italian-focaccia-with-tomatoes-and-olives\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Fluffy Italian Focaccia with Tomatoes and Olives<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-egg-muffins-with-cottage-cheese-ham-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Breakfast Egg Muffins with Cottage Cheese, Ham and Tomatoes<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-pasta-with-tomato-sauce-and-cheese-crust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Baked Pasta with Tomato Sauce and Cheese Crust<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-and-ricotta-lasagna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Lasagna with Chicken and Ricotta<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"Nutrients in tomatoes\" class=\"wp-image-387547\" width=\"843\" height=\"562\" title=\"Nutrients in tomatoes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sweet_pepper\"><\/span>2. Sweet pepper<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sweet pepper originates from Central and South America, and everyone can choose from its various types. Whether you reach for <strong>red<\/strong>, <strong>yellow<\/strong>, <strong>orange<\/strong>, <strong>green<\/strong> or <strong>white<\/strong>, each one will taste different and will also contain a different range of vitamins and minerals. And those who like <strong>some spice<\/strong> can choose <strong>chilli peppers<\/strong>, which also have their own health benefits.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>You may be surprised to learn that sweet peppers are a better source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitamin C<\/strong><\/a> than citrus fruit. Red pepper contains <strong>three <\/strong>to <strong>four times more vitamin C compared to lemon<\/strong>. 100 g of red pepper thus contains 140 mg of vitamin C (140% of the recommended daily dose of vitamin C), while lemon contains 50 mg (50% of the recommended daily dose of vitamin C). So the next time you want to support your <strong>immune system<\/strong>, improve <strong>collagen production<\/strong> or support <strong>iron absorption,<\/strong> choose one of the varieties of peppers. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Sweet peppers are also rich in <strong>carotenoids<\/strong>, from which vitamin A is subsequently produced. The amount of carotenoids increases with <strong>ripening<\/strong>. The red pepper contains the most of them (the largest part is the carotenoid <strong>capsanthin<\/strong>, which is also responsible for its red colour), there is a little less in orange and yellow peppers, and the least in green peppers. These substances have <strong>antioxidant effects <\/strong>and thus support, for example, <strong>eye<\/strong> health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>On the other hand, the carotenoid <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>lutein<\/strong><\/a><strong> <\/strong>is absent in red pepper, but <strong>green pepper<\/strong> contains plenty of it. It is also an important <strong>antioxidant <\/strong>and fulfils its protective role in the retina of the eye, where it protects against free radicals created by the blue light. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Peppers are also a good source of <strong>potassium, vitamin K<\/strong> necessary for blood clotting and <strong>vitamin E<\/strong>, which is generally one of the most important <strong>antioxidants<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13, 19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average energy and nutrient content in red pepper (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energy Value<\/td><td>29 kcal<\/td><td><strong>Vitamin C<\/strong><\/td><td>142 mg<\/td><\/tr><tr><td>Carbohydrates<\/td><td>5.45 g<\/td><td><strong>Vitamin E<\/strong><\/td><td>2.9 mg<\/td><\/tr><tr><td>Proteins<\/td><td>0.9 g<\/td><td><strong>Folic acid<\/strong><\/td><td>47 \u03bcg<\/td><\/tr><tr><td>Fats<\/td><td>0.13 g<\/td><td><strong>Magnesium<\/strong><\/td><td>13 mg<\/td><\/tr><tr><td>Fibre<\/td><td>1.2 g<\/td><td><strong>Phosphorus<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>Water<\/td><td>91.9 g<\/td><td><strong>Potassium<\/strong><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta-carotene<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>The most important component of <strong>chilli peppers<\/strong> is <strong>capsaicin<\/strong>, and the spiciness depends on its quantity. The spiciness is expressed by the Scoville scale \u2013 the hottest pepper Dragon&#8217;s Breath has a value of 2,480,000 SHU, while the famous Jalape\u00f1o has 2,500-8,000 SHU.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Capsaicin helps <strong>reduce appetite<\/strong>, which can play a role if you are on a reduction diet. It also supports the expansion of blood vessels and thus can participate in lowering blood pressure. Capsaicin also has <strong>anti-inflammatory<\/strong> and <strong>antioxidant effects<\/strong> and helps speed up metabolism.<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Recipes with peppers<\/h3>\n\n<p>How to add more peppers to your diet? You could try one of the following recipes:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-asian-chicken-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Asian Style Chicken with Quinoa<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cold-gazpacho-soup-made-of-fresh-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cold Gazpacho Soup Made from Fresh Vegetables<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tortillas-with-quinoa-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Vegan Tortillas with Quinoa and Vegetables<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-peppers-with-parmesan-crust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Baked Peppers with a Parmesan Crust<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"Nutrients in peppers\" class=\"wp-image-387563\" width=\"843\" height=\"562\" title=\"Nutrients in peppers\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spinach\"><\/span>3. Spinach<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If we had to pick the most popular vegetable, it would probably be spinach. You might remember how big Popeye the Sailor&#8217;s muscles grew after eating one can of spinach. Popeye helped to spread the misinformation that spinach has <strong>ten times the amount of iron<\/strong> compared to other types of vegetables. Iron ensures the transfer of oxygen in the body and plays an important role in our immunity.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The information about its high content in spinach was created in the 1870s, but unfortunately <strong>by mistake \u2013 by moving the decimal point<\/strong>. Spinach actually has a comparable amount of iron to other vegetables and it also contains a high amount of <strong>oxalates<\/strong>, which reduce its absorbability. Approximately only 5% of the contained iron is absorbed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,18]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>This leafy vegetable is a good source of<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> folic acid<\/strong><\/a>, which plays a very important role in the development of the nervous system and in the process of cell division. Sufficient intake of folic acid should be especially considered by women who are planning pregnancy. Spinach is also rich in <strong>vitamin C<\/strong>, <strong>potassium<\/strong>, <strong>calcium<\/strong>, or <strong>carotenoids<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16, 19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average energy and nutrient content in spinach (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energy Value<\/strong><\/td><td>24 kcal<\/td><td><strong>Vitamin C<\/strong><\/td><td>26.5 mg<\/td><\/tr><tr><td><strong>Carbohydrates<\/strong><\/td><td>1.04 g<\/td><td><strong>Folic acid<\/strong><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><strong>Proteins<\/strong><\/td><td>2.9 g<\/td><td><strong>Calcium<\/strong><\/td><td>68 mg<\/td><\/tr><tr><td><strong>Fats<\/strong><\/td><td>0.6 g<\/td><td><strong>Magnesium<\/strong><\/td><td>92.9 mg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>1.6 g<\/td><td><strong>Potassium<\/strong><\/td><td>582 mg<\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>92.5 g<\/td><td><strong>Iron<\/strong><\/td><td>1.26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta-carotene<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">Recipes with spinach<\/h3>\n\n<p>Would you like to regularly eat more spinach, but don&#8217;t know how? Here is some inspiration:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-with-pasta-spinach-and-cream-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Chicken with Pasta, Cream Sauce and Spinach<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-healthy-quiche-french-savoury-pie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Fit Version of French Savoury Quich\u00e9<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-spinach-waffles-with-smoked-salmon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Savoury Waffles with Spinach and Smoked Salmon<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-spinach-pancakes-filled-with-ricotta-and-salmon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Savoury Spinach Pancakes Filled with Ricotta and Salmon<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-carrot-and-spinach-pancakes-in-a-salty-way\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Savoury Carrot and Spinach Pancakes<\/a><\/strong><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6322,5250,42352,28396,28760,29401,7974,61396,28763,40864,28393 35419 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Carrots\"><\/span>4. Carrots<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>This vegetable comes from South Asia and is popular mainly for its sweet taste. Also, because it has a higher sugar content than most of other vegetables, it is often used to make carrot cake.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Since you were little, your parents told you that if you want to have <strong>healthy eyes<\/strong>, you should eat a lot of carrots. And they were right, because thanks to the high content of <strong>carotenoids<\/strong>, specifically <strong>beta-carotene<\/strong>, carrots have a positive effect on the quality of vision. <strong>Vitamin A<\/strong> is produced from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beta-carotene<\/a>, which supports the <strong>eye <\/strong><strong>health<\/strong> and helps <strong>to adapt the vision to see in the dark<\/strong>. It also affects the function of the immune system, growth, cell development, etc. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,6,8]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Carrots are also a good source of the soluble fibre <strong>pectin<\/strong>. This type of fibre, in addition to supporting the proper function of the digestive tract, also helps reduce cholesterol and blood sugar levels and &#8220;feeds&#8221; the beneficial bacteria in your intestines. In addition to fibre and beta-carotene, they are also rich in <strong>potassium<\/strong>, <strong>vitamin K <\/strong>and <strong>vitamin B6<\/strong>. Vitamin B6 plays a key role in cell metabolism. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8, 19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average energy and nutrient content in carrots (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energy Value<\/strong><\/td><td><strong>42 kcal<\/strong><\/td><td><strong>Beta-carotene<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><strong>Carbohydrates<\/strong><\/td><td><strong>7.2 g<\/strong><\/td><td><strong>Potassium<\/strong><\/td><td>280 mg<\/td><\/tr><tr><td><strong>Proteins<\/strong><\/td><td>0.94 g<\/td><td><strong>Vitamin B6<\/strong><\/td><td>0.15 mg<\/td><\/tr><tr><td><strong>Fats<\/strong><\/td><td>0.35 g<\/td><td><strong>Folic acid<\/strong><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>3.1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>87.7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">Recipes with carrots<\/h3>\n\n<p>Stewed carrots with peas is not the only &#8220;recipe&#8221; you should rely on. Try experimenting a little:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-veggie-fries-with-cottage-cheese-dip\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Baked Vegetable Chips with Cottage Cheese Dip<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Creamy Lentil Soup<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-carrot-cake-with-walnuts-and-vanilla-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Fluffy Carrot Cake with Nuts and Vanilla Cream<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pad-thai-noodles-with-tempeh-and-fresh-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pad Thai Noodles with Tempeh and Fresh Vegetables<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-light-lentil-salad-with-roasted-carrots-avocado-and-feta-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Light Lentil Salad with Roasted Carrots, Avocado and Feta Cheese<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-carrot-bread-with-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Carrot Bread with Pumpkin Seeds<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"Nutrients in carrots\" class=\"wp-image-387686\" width=\"843\" height=\"562\" title=\"Nutrients in carrots\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Cauliflower\"><\/span>5. Cauliflower<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Did you know that cauliflower florets remain white because they are covered by leaves from the sun during growth, which prevents the formation of chlorophyll? Despite this small &#8220;deficiency&#8221;, this vegetable is rich in <strong>fibre<\/strong>, <strong>vitamin C<\/strong>, <strong>vitamin K<\/strong>, <strong>folic acid<\/strong>, <strong>magnesium, phosphorus, potassium<\/strong> and <strong>calcium<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>In connection with cauliflower and other cruciferous vegetables (broccoli, cabbage, kale, kohlrabi, etc.), you may have already heard about <strong>glucosinolates<\/strong>, which belong to the so-called <strong>g<\/strong><strong>oitrogens<\/strong>. These are substances that &#8220;compete&#8221; with iodine in the production <strong>of thyroid hormones<\/strong>. In the thyroid gland, these goitrogens bind instead of iodine, which can reduce hormone production. However, you don&#8217;t have to worry about adding cauliflower to your diet causing problems. According to studies, it seems that the risk may be especially in people with a lack of iodine in the diet and with excessive consumption of foods containing glucosinolates. So if you don&#8217;t eat only cauliflower and cruciferous vegetables, you will be fine. The amount of these substances is also reduced by <strong>heat treatment<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nothing is black and white. Glucosinolates also show some positive effects on health. They have <strong>antioxidant effects<\/strong> and studies show a possible effect on reducing the risk of <strong>colon<\/strong> and <strong>lung cancer<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average content of energy and nutrients in cauliflower (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energy Value<\/td><td>26 kcal<\/td><td><strong>Calcium<\/strong><\/td><td>25 mg<\/td><\/tr><tr><td>Carbohydrates<\/td><td>2.97 g<\/td><td><strong>Magnesium<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Proteins<\/td><td>1.9 g<\/td><td><strong>Phosphorus<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>Fats<\/td><td>0.28 g<\/td><td><strong>Potassium<\/strong><\/td><td>299 mg<\/td><\/tr><tr><td>Fibre<\/td><td>2 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>48 mg<\/td><\/tr><tr><td>Water<\/td><td>92.1 g<\/td><td><strong>Folic acid<\/strong><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Vitamin K<\/strong><\/td><td>15.5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">Recipes with cauliflower <\/h3>\n\n<p>How to prepare cauliflower if you&#8217;re bored of just boiling it or adding it to your soups? Here are some ideas:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-and-broccoli-fritters\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cauliflower and Broccoli Pancakes<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-roasted-cauliflower-in-sweet-chilli-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Roasted Cauliflower in Sweet Chilli Sauce<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-alfredo-cauliflower-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pasta with Cauliflower Alfredo Sauce<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-rice-with-eggs-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cauliflower Rice with Egg and Vegetables<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"Nutrients in cauliflower\" class=\"wp-image-387595\" width=\"843\" height=\"562\" title=\"Nutrients in cauliflower\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zucchini\"><\/span>6. Zucchini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Squash variaties, which include zucchini, come from America, but this particular variety was bred in Italy. It has <strong>a very low energy content<\/strong> and its value is not only in its high nutrient content, but also because of its versatile use in the kitchen.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zucchini is rich in <strong>carotenoids<\/strong>, <strong>vitamin C<\/strong>, <strong>potassium, calcium<\/strong> and <strong>vitamin<\/strong> <strong>K<\/strong>. Thanks to its high <strong>water<\/strong> and <strong>fibre<\/strong> content, it can help improve digestion. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The content of the so-called <strong>cucurbitacins<\/strong> is very important. These substances not only give zucchini its typical taste, but also have <strong>antioxidant<\/strong> and <strong>cytotoxic effects<\/strong> \u2013 they participate in the destruction of damaged cells that can lead to the development of cancer. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average content of energy and nutrients in zucchini (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energy Value<\/strong><\/td><td>13 kcal<\/td><td><strong>Calcium<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td><strong>Carbohydrates<\/strong><\/td><td>1.8 g<\/td><td><strong>Phosphorus<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Proteins<\/strong><\/td><td>0.8 g<\/td><td><strong>Potassium<\/strong><\/td><td>201 mg<\/td><\/tr><tr><td><strong>Fats<\/strong><\/td><td>0.1 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>12.8 mg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>1 g<\/td><td><strong>Beta-carotene<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>95.8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">You can prepare zucchini in many ways: <\/h3>\n\n<ul class=\"wp-block-list\"><li>Grated zucchini can be added to oatmeal to add some volume and an interesting texture. <\/li><li>If you want to reduce the energy value of your meal, you can use grated raw zucchini as an alternative to pasta.<\/li><li>Add zucchini to pancakes, patties or savoury cakes (quiche, etc.)<\/li><li>You can lighten various cakes, muffins or puddings with it.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"> Recipes with zucchini<\/h3>\n\n<p>Zucchini has such a neutral taste that you can hide it in almost any dish. For example, try one of the following:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-zucchini-with-quinoa-and-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Baked Zucchini with Quinoa and Cheese<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-zucchini-pancakes-with-fresh-herbs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Zucchini Pancakes with Fresh Herbs<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soft-zucchini-brownies-with-chocolate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Soft Zucchini Brownies with Chocolate<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegetable-pancakes-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Vegetable Pancakes with Quinoa<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-salty-zucchini-cake-with-high-protein-content\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Savoury Zucchini Cake with High Protein Content<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"Nutrients in zucchini\" class=\"wp-image-387613\" width=\"843\" height=\"562\" title=\"Nutrients in zucchini\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Lettuce\"><\/span>7. Lettuce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Lettuce is a popular low-calorie leafy vegetable. Its typical taste is given by the acids it contains, for example citric acid or substances such as <strong>lactucin <\/strong>or <strong>lactopicrin. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>It contains a high amount of <strong>vitamin K<\/strong>, which is essential for proper blood clotting and proper bone mineralization. It is also a source of <strong>vitamin C<\/strong>, <strong>group B vitamins<\/strong>, <strong>folic acid<\/strong>, <strong>carotenoids<\/strong>, <strong>potassium<\/strong> and <strong>magnesium.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4, 25] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Be careful how you <strong>process<\/strong> and <strong>store<\/strong> lettuce. The fresher you put it on your plate, the better, because it quickly deteriorates and loses nutrients. Store it in the refrigerator for a maximum of two days, ideally wrapped in a damp towel.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average energy and nutrient content in lettuce (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energy Value<\/td><td>16 kcal<\/td><td><strong>Vitamin K<\/strong><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Carbohydrates<\/td><td>1.4 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>4.6 mg<\/td><\/tr><tr><td>Proteins<\/td><td>1.3 g<\/td><td><strong>Folic acid<\/strong><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Fats<\/td><td>0.2 g<\/td><td><strong>Magnesium<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td>Fibre<\/td><td>1.4 g<\/td><td><strong>Potassium<\/strong><\/td><td>253 mg<\/td><\/tr><tr><td>Water<\/td><td>94.7 g<\/td><td><strong>Beta-carotene<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">Recipes with lettuce<\/h3>\n\n<p>A bowl of salad with dressing as a side dish to your main meal doesn&#8217;t have to be the only way to prepare it. Make it special in other ways:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-mexican-tacos-with-tofu-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Mexican Tacos with Tofu and Vegetables<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fish-tacos-full-of-balanced-flavours\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Fish Tacos Full of Balanced Flavours<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/3-healthy-smoothie-recipes-chocolate-apple-beetroot-spinach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Quick Salad with Tuna, Cashew Nuts and Calorie-Free Sauce<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"Nutrients in lettuce\" class=\"wp-image-387628\" width=\"843\" height=\"534\" title=\"Nutrients in lettuce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Beetroot\"><\/span>8. Beetroot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Beetroot, commonly called chard, should appear in your diet much more often than it does. It contains a large amount of nutrients and, according to studies, it has certain specific health benefits.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Positive effects on the <strong>cardiovascular system<\/strong>, such as lowering <strong>blood pressure<\/strong> and reducing the risk of <strong>atherosclerosis<\/strong> are largely attributed to beetroot and <strong>beetroot juice<\/strong>. Drinking beetroot juice can also improve your <strong>physical performance<\/strong>. All the positives mentioned are related to the content of <strong>nitrates, <\/strong>which are converted into <strong>nitric oxide<\/strong>. It causes blood vessels to <strong>widen <\/strong>(vasodilatation) and has a positive effect on the quality of the vessel wall. Thanks to this mechanism, it can also improve sports performance, because the muscles have more oxygen and other nutrients for their optimal functioning. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,3,14, 19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Beetroot is also a source of minerals, mainly <strong>calcium<\/strong>, <strong>phosphorus<\/strong>, <strong>potassium<\/strong>, <strong>magnesium <\/strong>and <strong>iron<\/strong>. It also contains plenty of <strong>vitamin C<\/strong>, <strong>folic acid <\/strong>or <strong>carotenoids<\/strong>. This vegetable is definitely a superfood that would be worth rediscovering.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average energy and nutrient content in beetroot (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energy Value<\/td><td>41 kcal<\/td><td><strong>Calcium<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Carbohydrates<\/td><td>6.8 g<\/td><td><strong>Magnesium<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>Proteins<\/td><td>1.6 g<\/td><td><strong>Phosphorus<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>Fats<\/td><td>0.2 g<\/td><td><strong>Potassium<\/strong><\/td><td>325 mg<\/td><\/tr><tr><td>Fibre<\/td><td>2.8 g<\/td><td><strong>Iron<\/strong><\/td><td>0.8 mg<\/td><\/tr><tr><td>Water<\/td><td>87.6 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>4.9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Folic acid<\/strong><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta-carotene<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">Recipes with beetroot<\/h3>\n\n<p>Include this great food in your diet more often. Whether sweet or savoury, there are many ways to prepare it:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-dip-with-quark-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Beetroot and Curd Cheese Spread<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-hummus-with-chickpeas-and-beetroot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Chickpea and Beetroot Hummus<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-brownies-with-cream-cheese-icing\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Beetroot Brownies with Curd Cheese Frosting<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/3-healthy-smoothie-recipes-chocolate-apple-beetroot-spinach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">3 Fitness Smoothie Recipes<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"Nutrients in beetroot\" class=\"wp-image-387643\" width=\"843\" height=\"562\" title=\"Nutrients in beetroot\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Cucumber\"><\/span>9. Cucumber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Like tomatoes, cucumber is also a fruit. However, its energy value does not resemble fruit at all. It has a lower amount of calories compared even to most vegetables.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Thanks to its <strong>high water content (96%)<\/strong>, it is an ideal vegetable that can contribute to sufficient daily <strong>fluid intake<\/strong>. Up to 20% of the total amount of fluids comes from your meals. Foods rich in water can easily increase this number even more. Most vitamins, minerals and fibre are found in the <strong>peel<\/strong>, so if possible, eat cucumbers <strong>unpeeled<\/strong>. However, always wash them thoroughly beforehand to get rid of potentially harmful substances and microorganisms that may be on the surface.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The high <strong>water<\/strong> content, as well as the <a href=\"https:\/\/gymbeam.com\/fiber\"><strong>fibre<\/strong><\/a><strong> <\/strong>content and very <strong>low energy value<\/strong> are great help in reduction diets. Cucumbers are a good source of <strong>vitamin C<\/strong>, <strong>folic acid<\/strong>, <strong>potassium <\/strong>and <strong>calcium.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Average energy and nutrient content in cucumber (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energy Value<\/strong><\/td><td>17 kcal<\/td><td><strong>Calcium<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td><strong>Carbohydrates<\/strong><\/td><td>3.1 g<\/td><td><strong>Potassium<\/strong><\/td><td>147 mg<\/td><\/tr><tr><td><strong>Proteins<\/strong><\/td><td>0.65 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td><strong>Fats<\/strong><\/td><td>0.1 g<\/td><td><strong>Folic acid<\/strong><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>0.5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>95.2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">Recipes with cucumber<\/h3>\n\n<p>You don&#8217;t have to be condemned to eating just boring cucumber rolls or cucumber salad for the rest of your life. It can also be used in many other ways:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-wrap-with-avocado-spread-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tuna Wrap with Avocado Dip and Vegetables<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cold-gazpacho-soup-made-of-fresh-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cold Gazpacho Soup Made from Fresh Vegetables<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-greek-pasta-salad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Greek Vegetable <\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-greek-pasta-salad\/\">Salad with <\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-greek-pasta-salad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"o (opens in a new tab)\">Pasta<\/a><\/strong><\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-spring-rolls-with-vegetables-and-prawns\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Quick Spring Vegetable Rolls with Shrimp<\/a><\/strong><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"Nutrients in cucumber\" class=\"wp-image-387661\" width=\"843\" height=\"560\" title=\"Nutrients in cucumber\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Eggplant\"><\/span>10. Eggplant<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Eggplant comes from the Balkans and in addition to the typical purple colour, you can also find its black, green or even red version.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Its typical <strong>purple colour<\/strong> is caused by <strong>flavonoids<\/strong>, especially the so-called <strong>delphinidin<\/strong>. <strong>Delphinidin<\/strong>, together with chlorogenic acid, is one of the main substances behind its positive effects. Thanks to them, this vegetable has an effect on the quality of the <strong>vascular wall<\/strong>. It also has <strong>antihypertensive effects<\/strong> (effect on lowering blood pressure) and also affects the level of <strong>cholesterol<\/strong> in the blood. Studies are also looking at its effect on lowering blood sugar and the generally positive effect on the components of the so-called <strong>metabolic syndrome<\/strong> (diabetes mellitus type 2, obesity, increased level of lipids in the blood, high blood pressure). <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Eggplant is also a good source of <strong>calcium<\/strong>, <strong>phosphorus<\/strong>, <strong>magnesium<\/strong> and <strong>potassium<\/strong>. However, you should try eating it <strong>unpeeled<\/strong>. By removing the skin, you would lose a large amount of the aforementioned nutrients. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Never <strong>eat this vegetable raw. <\/strong>It contains <strong>alkaloids<\/strong>, such as solanine, which can cause digestive issues. However, you do not need to be afraid of heat-treated eggplant, because <strong>this process destroys<\/strong> the alkaloids. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Energy and nutrient content in eggplant (100 g):<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritional Values and Water<\/th><th><\/th><th>Bioactive Compounds<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energy Value<\/td><td>23 kcal<\/td><td><strong>Calcium<\/strong><\/td><td>9 mg<\/td><\/tr><tr><td>Carbohydrates<\/td><td>2.9 g<\/td><td><strong>Magnesium<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Proteins<\/td><td>0.98 g<\/td><td><strong>Potassium<\/strong><\/td><td>229 mg<\/td><\/tr><tr><td>Fats<\/td><td>0.18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Fibre<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Water<\/td><td>92.3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\">How to use eggplant in the kitchen?<\/h3>\n\n<ul class=\"wp-block-list\"><li>Cut it into slices and bake it with food of your choice.<\/li><li>Cut it in half lengthwise, fill it, for example, with minced meat or other food according to your preferences and bake it.<\/li><li>Use it as a stewed or roasted vegetable side dish.<\/li><li>It is also good as part of baked pasta or lasagna.<\/li><li>Add it to vegetable stew, pasta sauce or risotto.<\/li><li>Turn it into a dip or spread.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_you_replace_fresh_vegetables_with_frozen_ones\"><\/span>Can you replace fresh vegetables with frozen ones?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Fresh vegetables are not always available at hand, or you just simply don&#8217;t have the time to prepare them. In that case, it is easiest to take the <strong>frozen<\/strong> veggies out of the freezer. And it&#8217;s okay, because frozen vegetables <strong>are not inferior in quality to fresh ones<\/strong>. You don&#8217;t have to worry that freezing will result in losing most of the vitamins. On the contrary, frozen vegetables retain them in relatively high quantities as freezing occurs at the stage when the vegetables are the ripest and have the highest nutrient content. You can learn more about this topic in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/are-fresh-fruits-and-vegetables-healthier-than-frozen-or-canned\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Are Fresh Fruits and Vegetables Healthier than Frozen or Canned Ones?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vegetables should definitely be part of every healthy diet. They contain countless nutrients that have numerous <strong>health benefits<\/strong>. It is a mixture of substances with positive effects on your immunity, cardiovascular system, vision, skin, digestion, physical performance and many others. In order to get the most out of vegetables, consume the recommended <strong>400 g<\/strong> per day and ideally <strong>alternate<\/strong> the types of vegetables so that your selection is as <strong>varied<\/strong> as possible.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>If you liked the article and you learned something, feel free to share it with your friends so that they can learn about the TOP benefits of vegetables for their health.<\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vegetables are extremely important because of the vitamins and various essential nutrients they contain. In today&#8217;s article, you will learn how individual types of vegetables can help you improve your health.<\/p>\n","protected":false},"author":156,"featured_media":387517,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,6869,7643,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-388486","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-minerals","10":"tag-vegetables","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>TOP Benefits of Vegetables that Will Change the Way You Look at Food - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vegetables are extremely important and should not be neglected. 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