Consuma cat mai multe legume proaspete, in stare cruda - au proprietati antioxidante, antiseptice, antibiotice si protejeaza pielea.
| LEGUME | CONTINUT | BENEFICII | IMPORTANT |
| Anghinare |
vitamina C, tiamina (vitamina B1), niacina (vitamina B3), calciu si fier | Proprietati diuretice | |
| Sparanghel |
vitamina C, vitamina E, tiamina (vitamina B1), niacina (vitamina B3) | Proprietati diuretice; sursa importanta de vitamina C | Este una dintre legumele care produc acid in stomac |
| Avocado |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, biotina, calciu, potasiu, magneziu, fosfor, sulf, cupru si fier | Bogat in vitamina E | Poate fi folosit si ca masca pentru fata |
| Sfecla rosie |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), calciu, potasiu, magneziu, fosfor, sulf, cupru, fier si zinc | Bogata in acid folic | In cazul in care vrei sa storci sfecla rosie cruda, incearca sa diluezi zeama pentru a fi mai putin concentrata |
| Broccoli |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, potasiu, magneziu, fosfor, cupru, fier, sodiu si zinc | Contine si o substanta care previne aparitia cancerului, numita sulfurafan | |
| Varza de Brussels |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, potasiu, magneziu, fosfor, cupru, fier, sodiu si zinc | ||
| Varza rosie |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, potasiu, magneziu, fosfor, cupru, fier, sodiu, zinc si biotina | ||
| Varza alba |
acid folic, vitamina C, vitamina E, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, potasiu, magneziu, fosfor, cupru, fier, sodiu si zinc | ||
| Morcovi |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, potasiu, magneziu, fosfor, cupru, fier, sodiu, clor, zinc si biotina | Bogati in betacaroten | Singura leguma, a carei zeama poate fi combinata cu fructele, fara pericolul de a produce gaze |
| Telina |
acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, potasiu, mangan, sulf, sodiu, clor si biotina | Curata rinichii | |
| Chili |
betacaroten, vitamina C | Sursa importanta de betacaroten si vitamina C | Contin o substanta numita capsaicin, care reduce nivelul colesterolului, alina durerea si creste secretia de endorfine |
| Porumbul |
zeaxantin (carotenoid ca si betacarotenul) | ||
| Castravete |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), calciu, clor, potasiu, magneziu, cupru, fier, sodiu, zinc si biotina | Amesteca zeama de castravete cu cea de sfecla rosie pentru a obtine o bautura racoritoare. Foloseste rondelele de castravete pentru a improspata tenul si ochii | |
| Usturoiul |
acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), calciu, magneziu, potasiu, fier si zinc | Proprietati antioxidante; purifica sangele | Consumat crud este cel mai eficient |
| Prazul |
betacaroten, acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, biotina, calciu, clor, magneziu, fosfor, potasiu, sodiu, cupru, fier si zinc | Proprietati purificatoare | |
| Salata verde |
betacaroten, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), vitamina E, calciu, magneziu, fosfor, potasiu, sodiu, cupru, fier si zinc | ||
| Ceapa |
acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), biotina, calciu, clor, magneziu, fosfor, potasiu, sodiu, cupru, sulf, fier si zinc | ||
| Pastarnac |
acid folic, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), biotina, vitamina E, calciu, clor, magneziu, fosfor, potasiu, sodiu, cupru, sulf, fier si zinc | ||
| Ardei (rosu, galben, portocaliu, verde) |
betacaroten, acid folic, niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), biotina, calciu, clor, magneziu, fosfor, potasiu, sodiu, cupru, fier si zinc | Bogati in betacaroten | |
| Cartofi |
betacaroten, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), vitamina C, calciu, fosfor, potasiu, sodiu si fier | Evita un consum excesiv de spanac, deoarece contine acid oxalic care poate impiedica absorbtia calciului in organism | |
| Rosii |
betacaroten, vitamina C, tiamina (vitamina B1), niacina (vitamina B3), riboflavina (vitamina B2), acid pantotenic (vitamina B5), piridoxina (vitamina B6), biotina, calciu, clor, magneziu, fosfor, potasiu, sodiu, sulf, cupru, fier si zinc | Sunt bogate in licopene, care reduc cu 50% riscul tumorilor cancerigene |