Top Harvard doctor shares the best vegetables for healing the body inside

Vegetables are a powerhouse of nutrition. They do not just add color, texture, and taste to meals; rather, they add all necessary nutrients, which makes every meal a balanced one. Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared a list of vegetables on Instagram, which help heal the body inside out. Scroll down to read the details.

Broccoli is the best vegetable for gut health, states Dr. Sethi. As per a study, the fiber content in broccoli helps regulate bowel movements, supports a healthy microbiome, and improves gut motility, contributing to better digestive health.

How to consume: The best way to consume broccoli is to stir fry, one can also blanch them and add to salads or soups.

Spinach is the best vegetable for brain health, states Dr Sethi. It is mentioned in the study that spinach plays a neuroprotective role against neurodegenerative diseases like Alzheimer's by combating oxidative stress and reducing β-amyloid toxicity.

How to consume: The best way to consume tender spinach leaves is to blanch them and then puree and add to soups, stews, or curries. One can also blanch and use for smoothies.

This vegetable is perfect for hydration and volume eating, states Dr Sethi. As per a study, its high water content supports hydration and contributes to fullness with very low calories, making it beneficial for weight management and overall fluid balance. It is also rich in vitamins, minerals, fiber, and bioactive compounds.

How to consume: They are best consumed raw in the form of salad. One can also blanch them and use for making wraps and dumplings, which make for a healthier gluten-free option.

For slow release of carbs, Dr Sethi recommends eating sweet potatoes. According to a study, the Glycemic Index (GI) of sweet potatoes varies significantly depending on the cooking method. It is mentioned that boiled sweet potatoes have a low GI in contrast to baked or roasted sweet potatoes with higher GI values, causing faster blood sugar spikes.

How to consume: They are best consumed after boiling in salads or evening snacks in the form of chaat. One can also roast them after steaming and consume. They also make for a tasty choice for fries and parathas.

For vitamin C, he suggests eating bell peppers. As per a study, vitamin C in bell peppers play a crucial role in collagen biosynthesis, hydroxylation reactions, synthesis of catecholamines.

How to consume: They are best consumed in sabzi, poha, or upma, in diced form. One can also make stuffed peppers, where you fill them with spicy mashed potatoes and paneer and fire roast them.

They are best for boosting skin health, states Dr Sethi. He clears that though they are a fruit, they are rich in antioxidants and lycopene. As per PMC, they contain vitamins C and E, flavonoids, and phenolic compounds that protect skin cells from oxidative stress, inflammation, and aging. These components also help reduce wrinkles, improve skin tone and hydration, and promote wound healing.

How to consume: They are mostly used in making soups, stews, and curries. One can consume them raw in salads or chaats as well.

He commends eating this vegetable for bloat-free fiber. According to a study, fiber in zucchini contributes to digestive health by increasing fecal bulk and stimulating intestinal peristalsis, thus preventing constipation.

How to consume: They are best used in making curries and even pasta. One can also add them to cold salads and consume as stir-fry.

All Images Courtesy: istock
Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.