A list of diuretic vegetables and their health benefits

Diuretic foods promote urine secretion and toxin elimination and are known to improve problems with water retention and high blood pressure. Vegetables rich in water, fiber, and minerals stimulate kidney function and therefore have many of these virtues. In this article, Gilmore Health will divulge a list of some common vegetables with diuretic properties that you should include in your diet.

Cucumbers, ideal in low-calorie diets.

Cucumbers

Cucumbers

The cucumber is a diuretic and refreshing vegetable especially appreciated during the warmer seasons. It owes its diuretic properties to its high water content and its high amount of silicon and sulfur, which stimulate the kidneys and help get rid of uric acid. Raw, it consists of 95% water, making it ideal for people watching their weight: 63 g of raw cucumber with or without the peel represents 9 and 8 calories respectively. Raw cucumbers without peel are a source of copper and, with peel, of vitamin K. It also has mild antioxidant properties due to the presence of phenolic compounds.
Cucumbers are mostly eaten raw, in salads.

Carrots, great for the eyes

Carrots

Carrots

The carrot, which has a diuretic effect due to its high potassium content (320 mg of potassium), is one of the most consumed vegetables in the US.

The numerous pigments present in carrots can help prevent various diseases, including cardiovascular diseases (study conducted with carrot juice) and certain cancers, particularly those of the lungs. Carrots can also help reduce the prevalence of cataracts in men and women due to their content of alpha, beta-carotene, lutein, and zeaxanthin. The darker the color, the higher the beta-carotene content (brown carrots contain twice as much beta-carotene as orange carrots).

Carrots can be eaten raw or cooked, grated, pureed, in soup, cake, baked…. and for people who want to lose weight, eating 1 or 2 raw carrots is a good appetite suppressant.

Broccoli protects against cardiovascular diseases

 

Broccoli

Broccoli

Thanks to its high content of minerals such as magnesium (21 mg per 100 g) and potassium (316 mg per 100 g), broccoli is a diuretic vegetable. It is rich in vitamin C – which has strong antioxidant properties – and vitamin K. Eaten at least a few times a week, this vegetable is said to be associated with a lower risk of colon, stomach, lung, prostate, and even breast cancer in perimenopausal women. It can also help maintain good cardiovascular health and is even recommended for type 2 diabetics to increase the concentration of good cholesterol and lower triglyceride and bad cholesterol levels.

Broccoli can be eaten raw or cooked, in salads, soups, omelets, quiches, and soups. For maximum benefit, it is best eaten raw or lightly cooked.

Eggplant

Eggplant

Eggplants can reduce blood lipids

The eggplant is a vegetable that belongs to the nightshade family (Solanaceae) and is characterized by its purple skin, although there are yellow, green, and even white varieties. Its richness in water, fiber, potassium (229 mg per 100 g), and magnesium (14 mg per 100 g) make it a diuretic vegetable.

It is a very low-calorie vegetable (29 calories per 84g of cooked, drained eggplant) and rich in antioxidants that reduce free radical damage to the body. According to one study, it is said to help lower blood lipid levels.  It is also a source of manganese, copper, vitamins B1 and B6.

Eggplant can be eaten fried (raw or in stir-fries), stuffed, grilled, or baked.

Zucchini High in antioxidants

Zucchini

Zucchini

Zucchini, which is 95% water, rich in magnesium (18 mg per 100 g) and potassium (261 mg per 100 g), is a vegetable with good diuretic properties. It contains rutin, a phenolic compound of the flavonoid family, which has a certain antioxidant effect that can protect against LDL cholesterol and oxidation. The carotenoids it contains (especially lutein and zeaxanthin) are also thought to have antioxidant effects that may also prevent certain eye diseases. Zucchini is a moderate source of many nutrients such as phosphorus, magnesium, potassium, iron, and vitamins B1, B2, B6, B9, meaning that one serving provides between 5 to 15% of the recommended intake of these nutrients.
Zucchini can be eaten raw for dipping in a sauce, in a salad or cooked, sautéed, stir-fried, or in a soup. Whenever possible, it is preferable to eat the zucchini with the skin on to preserve all the nutrients.

Artichoke, an important source of antioxidants

Artichoke

Artichoke

Prized as much for its leaves as for its heart, the artichoke is a diuretic, thanks to its fiber, mineral, and vitamin content, which helps the kidneys function optimally and promotes the excretion of excess water and salt.

In addition, the edible parts of the artichoke contain a variety of antioxidants that are beneficial to health. It is an excellent source of copper, necessary for the formation of hemoglobin and collagen (a protein used for tissue structure and repair). It is also believed to have benefits in hypercholesterolemia by lowering total and bad (LDL) cholesterol levels while raising good (HDL) cholesterol levels, as demonstrated in a study using artichoke leaf extracts. Artichokes can be eaten raw or cooked.

Celery, good for high blood pressure

Celery

Celery

Tender and crunchy at the same time, celery is a diuretic vegetable known for its low calories (14 calories in 100 grams). Its diuretic effect is due to its high potassium content (260 mg per 100 g), which balances the high sodium content (80 mg per 100 g).

The polyacetylenes found in celery may prevent the proliferation of several types of cancer cells, a 2006 study suggested. It is also an excellent source of vitamin K and a good source of vitamin B6. Celery can be eaten raw as a snack, in salads, in juices with tomatoes and carrots, cooked in soups, sauces, and stews. The high sodium content of celery, balanced by its high potassium content, makes it interesting salty food for people suffering from hypertension, whose salt intake should be limited.

Cabbage to prevent oxidative stress

Cabbage

Cabbage

Cabbage and its many varieties, but especially Brussels sprouts, are said to have a diuretic effect due to their high fiber and potassium content (389 mg per 100 g). The phytochemical compounds in cabbage (especially glucosinolates) are thought to stimulate the immune system, prevent oxidative stress and cancer, and reduce the proliferation of cancer cells. Both common cabbage and cooked red cabbage are excellent sources of vitamin K.

Cabbage can be eaten cooked or raw, stuffed, stewed, in soups, etc. To get its anti-cancer benefits, it is best eaten raw or lightly boiled in a little water.

Red beets have great anti-cancer properties

Red Beets

Red Beets

Red beet is a diuretic thanks to its potassium content (about 300 mg per 100 g) and is considered a superfood, and for good reason, it is rich in antioxidants. In fact, it is one of the only vegetables with such a high antioxidant content.

It contains phenolic compounds, including flavonoids, which retain their antioxidant power even after cooking. Betanin, one of its constituents, is thought to reduce the incidence of certain cancers and has cytotoxic effects – cytotoxic substances destroy cells or prevent them from multiplying – in breast and prostate cancers. It is an excellent source of vitamin A – which helps bones and teeth grow and promotes good vision in the dark – and vitamin K.

Beets can be eaten raw, as an appetizer, in salads, grated, boiled, or steamed. The leaves can be eaten raw or cooked, just like those of spinach.

Asparagus a low-calorie food

Asparagus

Asparagus

Asparagus is a very low-calorie diuretic vegetable (21 calories for 6 whole spears of canned, drained asparagus). They contain asparagine, a chemical that stimulates kidney function and helps the kidneys get rid of waste products.
In addition, they have very high antioxidant power (especially raw), which helps prevent the body from many diseases. It is an excellent source of vitamin B9 (or folate), which is especially recommended for pregnant women because it prevents neurological defects birth defect that occurs between the 3rd and 4th week of pregnancy. It is also an excellent source of vitamin K, a vitamin that is actively involved in blood clotting.

Asparagus can be eaten in many ways: raw in a sauce as an appetizer, boiled, baked, au gratin, or fried.

References

https://www.calorieking.com/us/en/

https://pubmed.ncbi.nlm.nih.gov/12134711/

https://www.nccih.nih.gov/health/antioxidants-in-depth

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