Why include vegetables in your everyday diet?
We keep hearing “eat your salad, eat lot of vegetables”, from our elders at home all through our life. So we eat or at least we act like eating, but after you read this article, you will start to eat vegetables just because you know what good they can do your health.
Vegetables are fully packed with all vital vitamins, minerals, fiber and anti-oxidants. The Australian Dietary guidelines has advised that a person should be consuming 2 fruits and 5 vegetables or legumes per day.
Source of Fiber
Vegetables are a great source of fiber. The fiber helps your digestion to be smooth and reduces constipation. Fiber rich food also helps in cholesterol reduction. Consuming raw or cooked vegetables can help you feel fuller and reduces food craving.
Vitamins and minerals
Vegetables contain lot of Vitamin A, Vitamin C, Vitamin K, Potassium, manganese, magnesium, folate and what not!! Consuming vegetables on a regular basis will help you stay healthy in the long run.
Consuming vegetables regularly can help you stay away from diseases like diabetics, stroke, cancer, heart problems, blood pressure and obesity.
Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including:
- Leafy green – lettuce, spinach and silver beet
- Cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli
- Marrow – pumpkin, cucumber, ridge gourd and zucchini
- Root – potato, sweet potato and yam
- Edible plant stem – celery and asparagus
- Allium – onion, garlic and shallot.
Legumes or pulses contain nutrients that are especially valuable. Different types of legumes are-
- Soy products – tofu (bean curd) and soybeans
- Legume flours – chickpea flour (besan), lentil flour and soy flour
- Dried beans and peas – haricot beans, red kidney beans, chickpeas and lentils
- Fresh beans and peas – green peas, green beans, butter beans, broad beans and snow peas.
Many vegetables are season based and they are available in plenty in particular seasons. But all vegetables are available all through the year in supermarkets.
Make sure you include different colored vegetable every day, to make it more fun in a healthy way. The more colors you have on your plate, the better. Mix it up, as each color will give you a different nutrient.
You can eat your vegetables raw, cooked, made from frozen or canned. However, it is best to eat them fresh as they retain their nutritional integrity. Even hard core non-veg eaters can include vegetables in the form of salads or snack.