GOOD FOOD ALL ABOUT VEGGIES & FRUITS
Our planet earth is magnificent and blessed with beautiful nature all around. God was so kind when he designed this planet and made sure we get all the necessary nutrients from nature itself. And one such creation was fruits and vegetables which are a true powerhouse of all energy, vitamins and minerals your body needs to function at its best. They are readily available, cheaper than your processed fancy foods, convenient to carry and help you to prevent or overcome a host of health issues. That is the reason why you always heard your elders saying ‘Eat your fruits and veggies.’
WHY ARE THEY SO WONDERFUL??
Fruits and vegetables are whole natural foods which provide us with nutrients needed by our body in small amounts but play a significant role in maintaining our health at its best.
· Vitamin A: required for normal vision, good skin texture, prevent acne and pimples, normal growth and repair of the body.
Sources: Orange, ripe yellow/red fruits – papaya, watermelon, tomato, mango etc, leafy vegetables, carrots, pumpkin, spinach etc
· Vitamin B-complex: this includes a group of vitamins like B1, B2, B3, B6, B12 and folic acid which are required for utilizing carbohydrates and providing energy to the body, regulate fat metabolism, helps in Red blood cells production, prevent mouth ulcers etc.
Sources: vegetables like potatoes, sweet potato, carrot, beetroot etc. Vitamin C: is required for the protection of teeth, gums and bones. It strengthens the immune system and prevents the body from infections like common cold and flu. It also helps to form collagen, which is essential part of joints and bones.
Sources: kiwi, amla, guava, citrus fruits, capsicum and green leafy vegetables.
· Calcium: is needed for healthy teeth and bones, normal blood clotting, muscle contraction and nerve function.
Sources: bananas, broccoli, green leafy vegetables etc.
· Magnesium: is required for healthy bones, muscle and nerve function, converting blood sugar to energy, blood clotting, insulin secretion and for normal heart rhythms.
Sources: green leafy vegetables, banana etc.
· Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a storable form of energy.
Sources: bananas, tomatoes, oranges, sweetlime, pineapple and most of the fruits and green leafy veggies.
· Iron: is required for the production of haemoglobin, the component of red blood cells that transports oxygen around the body and myoglobin, which carries oxygen to our muscles. Iron can prevent fatigue, protect against illness and disease and helps in the absorption of vitamin C.
Sources: peas, green leady vegetables like spinach, methi, beet root etc.
· Copper: helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more efficiently, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.
Sources: potatoes, garlic, bananas, mushrooms, tomatoes, prunes etc.
How they protect our body:
· Weight loss: They are rich in fibre and low in calories which help to increase the feeling of fullness and prevent us from overeating. This helps in weight loss which is a significant problem among teenagers today.
· Prevent high cholesterol: The fibre in them helps to absorb the bad fat in your bloodstream and thereby protect you from developing a heart problem in the future.
· Control sugars: The fibre in them controls blood sugar levels as well. They slow the absorption of sugar in the blood, reducing the chances of a blood sugar spike.
· Prevent cancer: They are rich in antioxidants which help to fight against cancer causing cells thereby preventing the growth of tumour in the body.
· Improve immunity: The nutrients and antioxidants in fruits and veggies improve immunity and protect us from common infections like cold, cough, fever etc. and also help us fight against them better.
· Reduce pressure: Since they are low in sodium and high in potassium, they help reduce blood pressure, thereby preventing the risk of attack or stroke in later years.
· Improve skin and hair: They contain all the nutrients your skin and hair need to remain healthy. They improve skin texture, complexion, and hair growth, giving you lusciously long and healthy hair.
How much of them do you need?
According to the general rule, an adult needs to consume 3-4 serving of fruits and 4-5 servings of veggies/day to get their daily dose of vitamins and minerals. But the basic rule is never to mix your fruit and veggies. Always eat fruits on an empty stomach or mid meals but never with meals or after meals as desserts.
Our planet earth is magnificent and blessed with beautiful nature all around. God was so kind when he designed this planet and made sure we get all the necessary nutrients from nature itself. And one such creation was fruits and vegetables which are a true powerhouse of all energy, vitamins and minerals your body needs to function at its best. They are readily available, cheaper than your processed fancy foods, convenient to carry and help you to prevent or overcome a host of health issues. That is the reason why you always heard your elders saying ‘Eat your fruits and veggies.’
WHY ARE THEY SO WONDERFUL??
Fruits and vegetables are whole natural foods which provide us with nutrients needed by our body in small amounts but play a significant role in maintaining our health at its best.
· Vitamin A: required for normal vision, good skin texture, prevent acne and pimples, normal growth and repair of the body.
Sources: Orange, ripe yellow/red fruits – papaya, watermelon, tomato, mango etc, leafy vegetables, carrots, pumpkin, spinach etc
· Vitamin B-complex: this includes a group of vitamins like B1, B2, B3, B6, B12 and folic acid which are required for utilizing carbohydrates and providing energy to the body, regulate fat metabolism, helps in Red blood cells production, prevent mouth ulcers etc.
Sources: vegetables like potatoes, sweet potato, carrot, beetroot etc. Vitamin C: is required for the protection of teeth, gums and bones. It strengthens the immune system and prevents the body from infections like common cold and flu. It also helps to form collagen, which is essential part of joints and bones.
Sources: kiwi, amla, guava, citrus fruits, capsicum and green leafy vegetables.
· Calcium: is needed for healthy teeth and bones, normal blood clotting, muscle contraction and nerve function.
Sources: bananas, broccoli, green leafy vegetables etc.
· Magnesium: is required for healthy bones, muscle and nerve function, converting blood sugar to energy, blood clotting, insulin secretion and for normal heart rhythms.
Sources: green leafy vegetables, banana etc.
· Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a storable form of energy.
Sources: bananas, tomatoes, oranges, sweetlime, pineapple and most of the fruits and green leafy veggies.
· Iron: is required for the production of haemoglobin, the component of red blood cells that transports oxygen around the body and myoglobin, which carries oxygen to our muscles. Iron can prevent fatigue, protect against illness and disease and helps in the absorption of vitamin C.
Sources: peas, green leady vegetables like spinach, methi, beet root etc.
· Copper: helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more efficiently, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.
Sources: potatoes, garlic, bananas, mushrooms, tomatoes, prunes etc.
How they protect our body:
· Weight loss: They are rich in fibre and low in calories which help to increase the feeling of fullness and prevent us from overeating. This helps in weight loss which is a significant problem among teenagers today.
· Prevent high cholesterol: The fibre in them helps to absorb the bad fat in your bloodstream and thereby protect you from developing a heart problem in the future.
· Control sugars: The fibre in them controls blood sugar levels as well. They slow the absorption of sugar in the blood, reducing the chances of a blood sugar spike.
· Prevent cancer: They are rich in antioxidants which help to fight against cancer causing cells thereby preventing the growth of tumour in the body.
· Improve immunity: The nutrients and antioxidants in fruits and veggies improve immunity and protect us from common infections like cold, cough, fever etc. and also help us fight against them better.
· Reduce pressure: Since they are low in sodium and high in potassium, they help reduce blood pressure, thereby preventing the risk of attack or stroke in later years.
· Improve skin and hair: They contain all the nutrients your skin and hair need to remain healthy. They improve skin texture, complexion, and hair growth, giving you lusciously long and healthy hair.
How much of them do you need?
