Diet with beets, fill up on vitamin K and lose weight

Diet with beets, fill up on vitamin K and lose weight

Low in calories and rich in antioxidants, beets are the ideal food for weight loss

Vitamin K, what it is used for and the 9 foods that contain the most

Chard, also known as chard, is a very common type of vegetable in our country and is particularly versatile: used in salads or cooked in a pan, added to delicious sauces or combined with a smoothie, it lends itself to numerous preparations. And it is a real panacea for the whole organism, given the many properties it possesses.

As the experts of Humanitas point out, a portion of 100 grams provides only 33 calories, in the face of a varied and extremely interesting nutritional profile. The low calorie intake makes chard an ideal food to add to our diet if we want to lose weight. Furthermore, as an excellent source of fiber, it has the ability to satiate us more easily and therefore to help us reduce the portions of food – or to avoid snacking between meals.

Fibers are always responsible for the action of this vegetable on our intestines: they promote digestion and the correct functioning of the entire gastrointestinal system, while some studies – such as the one published in Gastroenterology – have shown how a diet rich in these substances reduces the risk to develop some types of cancer (colorectal and stomach in the first place).

Chard plays an important role in keeping blood sugar levels under control. On the one hand, there are still fibers which, by slowing the absorption of sugar in the blood, prevent dangerous glycemic peaks and reduce insulin resistance, often related to a higher risk of diabetes, heart disease and weight problems. On the other hand, alpha-lipoic acid, a powerful antioxidant, has been shown – in a study published in the Medical Archives – to improve neurological complications due to diabetes.

There are many antioxidants contained in chard, such as to make this vegetable a perfect food to fight free radicals and the diseases connected to them. Vitamins C and E, polyphenols and beta-carotene protect cells from damage due to oxidative stress. Kaempferol, belonging to the category of flavonoids, has instead shown an antitumor action: in a study published in PLoS One, a correlation emerged between its intake and an inhibition of the growth of pancreatic cancer cells.

Vitamin K, also contained in excellent quantities in chard, is involved in many processes such as blood coagulation and the production of osteocalcin, a fundamental protein for bone health. It also contributes to the development of the myelin sheath, which protects the nerves. Finally, this vegetable is rich in important mineral salts: potassium helps to keep blood pressure under control and promotes diuresis, while calcium and magnesium fight the loss of bone density.

Category: Welfare
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