Vegetables
Want to lose weight, have clear skin and keep fit? Answer is vegetables, not a magic wand or a diet pill. Having vegetables as main courses and snacks helps prevents cancer, heart disease, obesity, helps in lesser calories and increases our level of activity. Yet we don’t usually eat the required amounts and lose out on making the most of their various valuable benefits
Various Benefits
- Most foods from meat contain high levels of cholesterol which can raise the risk of getting heart disease and various kinds of cancer. Vegetables, on the contrary, are low in the kind of fats linked to these diseases. Vegetables contain no cholesterol, eating them can help prevent these killer disorders.
- Fresh vegetables contain very little sodium. Excess sodium in the body can lead to high blood pressure in some people. Canned and frozen vegetables may contain some amount of sodium; checking food labels for low sodium contents are preferred.
- Green leafy and other colored vegetables contain beta-carotene, a pigment which gets turned into vitamin A by the body. Foods high in beta-carotene can help prevent cancer. Carrots, winter squash, spinach, broccoli, sweet potatoes are some of the vegetables with beta-carotene. Green vegetables also contain calcium which is vital for healthy bones and teeth and helps prevent osteoporosis.
- Most importantly vegetables are rich in fiber which regulates proper bowl movement, helps lower constipation and fiber also helps fight cancer.
- Red and Blue/ Purple hued vegetables maintain urinary tract health, improves memory and helps in healthy aging. Beets, Red Onions, Radish, Tomatoes, Red Peppers, Purple Cabbage, Eggplants, Purple Asparagus, and Purple Peppers are a rich source of health promoting phytochemicals.
- Orange and yellow vegetables contain varying amounts of antioxidants like carotenoids and bioflavanoids which keep the heart healthy, good vision, a healthy immune system and lowers risks of cancer. Sweet potatoes, carrots, pumpkin, yellow tomatoes are rich in these nutrients.
- Vegetables in white like Cauliflower, Garlic, White Corn, mushrooms, Onions, Potatoes, Turnip contain varying amounts of phytochemicals which help keep the heart healthy, and lower cholesterol levels.
Get the Most from vegetables
- Cook vegetables for as less time as possible, excess heat can destroy some vitamins, better still; have them raw .Cover pots while boiling so that nutrients aren’t lost.
- Cook vegetables with the least amount of water possible so that vitamins and minerals do not seep out of the vegetables. Microwave cooking, steaming and stir frying are better ways to cook.
- Avoid deep frying vegetables in large amounts of butter or oil. Add small amounts of high-fat foods such as mayonnaise, butter and margarine. Low-salt tomato sauce and soy sauce are delectable substitutes for high-fat sauces.
- Use different vegetables with a range of colors, textures and flavors as various vegetables contain diverse nutrients.
- Buy packs of baby carrots for quick snacks.
- Get fresh vegetables in season. Which are likely to be at their highest in flavor.
- Include 5 or more servings per day.
- Go for carrot juice which is extremely good for skin and eyes.