For over 25 years, I have studied the The deep impact of the intestine on overall health – First of all as a heart surgeon, then as a restoring medicine researcher. What I learned is simple: your intestine is the foundation of everything, immunity has brain function has longevity.
One of the most powerful ways to support him? Eat good vegetables. But not all vegetables are created equal. The most nutritional share two key features: polyphenol content and bitterness (Yes, bitterness!). These compounds feed your Intestinal microbiomereduce inflammation and even refine cognition.
Here are the five healthiest vegetables I eat every day, whatever happens:
1. Cruciferous vegetables
Broccoli, Brussels cabbage, cauliflower, cabbage, rocket, rapini-they are intestinal superheroes in the vegetable family.
Cruciferous vegetables promote Postbiotic productionwhich are by-products of bacterial fermentation which regulate immunity. They are also good for mitochondrial functionThis is what helps convert energy stored in food molecules with energy usable for cells.
These vegetables are rich in sulfur composed. These compounds support vascular health by stimulating postbiotics hydrogen sulfideA critical signaling molecule which indicates to the cells what to do to promote health.
I still chop them before cooking to activate myrosinasean enzyme that improves their Cancer control properties.
2. Artichokes
A basic food of Mediterranean regimethe artichokes are packed with inulinA prebiotic fiber that feeds beneficial intestinal bacteria. In addition to being low in calories and fat, they contain a lot of potassium, Vitamin CMagnesium and Folat.
Do not throw the stems – they are the richest in fiber! Just peel the long exterior part. I eat them steam, jumped or raw for as many advantages.
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3. Root vegetables
Not all root vegetables have the same nutritional advantages. The radishes, the onions, the garlic, the fennel bulbs and the jicama are particularly low options in sugar. And they are responsible for prebiotics that nourish intestinal microbes. The other healthy options include rutabagas, turnips, sweet purple potatoes and yam.
Avoid eating too many carrots and cooked beets – they release an excess of sugars. Instead, try raw beet Carpaccio with olive oil and mint.
4. Chicory and green green
Popular in Italy and France, Radicchio, Belgian Endive, Frisian and Puntarelle are rich in inulinwhich balances the intestinal microbiome. Their bitterness indicates polyphenol content, which makes it a longevity.
Red chicory is a particularly good source of antioxidants, which help protect the body from damage caused by free radicals.
I love to eat them wines! And I use a Belgian endive as a soaking chip for Guacamole.
5. Shiitake mushroom
Shiitakes contain beta-glucaneA polysaccharide This reduces cholesterol and supports intestinal health. You can find them in most grocery stores. I like to add them to junk or soups for an immune boost. Be careful to eat raw mushrooms, due to toxins that some of them can wear.
Here is a quick and easy Shiitake mushroom recipe It only takes a few minutes to do. All you need is mushrooms, an onion, green onions and oil, salt and pepper!
You have so much control over your health, and it starts with what you decide to put in your body. Before making drastic changes to your diet, I recommend that you consult your health care provider to discuss your specific wellness needs.
Dr Steven Gundry is an expert in regenerative medicine and heart surgeon. He is the author of many successful books, including “The paradox of the intestinal brain” And “The plant paradox“For more than two decades, his research has focused on the role of the microbiome in chronic diseases and longevity. He obtained his diplomas from the University of Yale and the Medical College of Georgia, and ended his surgical residence at the University of Michigan. @DrstevenGundry.
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