Healthy Eating

Reasons For Which You Should Eat Fruits and Vegetables

Fruit and vegetables are an important part of our daily diet. They are naturally good and contain vitamins and minerals that helps to keep you healthy.It also provides roughage which assists digestion in the human body.Recent researches also shows they can help prevent some diseases.Fruits and Vegetable also help in reducing obesity and maintaining a constant healthy physic , reducing cholesterol and high blood pressure.

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The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.Such a research conducted in Australia showcased a positive outcome. Kids have a smaller stomach and higher calorie needs. They don’t eat the same serving sizes as adults; however, they could be encouraged to eat a variety of fruits and vegetables everyday to start good practices early in life.

Special Characteristics of fruits and Vegetables

- Red and Blue foods are protecting against heart disease by improving blood circulation. Try to include foods as Apple and Black Grapes in your diet because they will improve your stamina and circulation.

- White and green foods contain a range of minerals. Including Garlic and Onions in your meals which are anti-bacterial and anti fungal can help fight microbes which cause major diseases in human body.

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- The orange foods help to prevent cancer, as the saying goes prevention is better than cure ! Carrots (Gajar), Pumpkin (Kaddu), Sweet Potatoes (Shakar kand), Apricots (Khubani), Cantaloupe (Kharbuja) and other orange foods are particularly good for our eyes. The orange foods contains vitamin A which improve eyesight and also prevent short-sightedness.

What and what not to eat !

Leafy green – lettuce, spinach and silverbeet etc

Cruciferous – cauliflowe, cabbage, broccoli and more.

Marrow – pumpkin, cucumber and zucchini and more

Root – potato, sweet potato and yam and more

Edible plant stem – celery and asparagus and more

Allium – onion, garlic and shallot.

These are the most recommended fruits and vegetables to be included for a healthy balanced diet. Antioxidants are nature’s way of fighting off potentially dangerous molecules which while in the human body can cause danger. fruits and vegetables contain anti-oxidants. Fruits and vegetables only provide the body with an added source of antioxidants that is needed to properly wage war against free radicals.

It is important that when we are purchasing fruits and vegetables for yourself and your family that you shop in the organic section or with a trusted dealer. For example we must scrap the skin of apple before consuming it as lately there are headlines of providing apple with a was coat to prevent spoilage and increase the luster.

The produce available in most stores no longer contains the level of nutrients that it did 100 years ago,things have certainly changed . Because of pesticides, insecticides,excessive use of fertilizers in the soil seems to have decreased the nutritional value of our vegetables, eating fruits and vegetables which are not organic will not provide you with the antioxidants (or vitamins and minerals) that your body needs. On an average, organic produce contains nearly 50% more nutrients than non-organic and is grown without using harsh chemicals that can lead to further free radical exposure. Plus, research shows that liquids are less satiating than food, so you’ll surely find a piece of fruit more filling than a glass of fruit juice of the same fruit.

If you generally do not eat a lot of fruit and vegetables and are finding it difficult to include more fruits and vegetables into your diet, here are a few ideas to start you off:

- Adding sliced bananas, strawberries or kiwis to your breakfast cereal can make it more tasty and healthy.

-Have a fruit smoothie for breakfast made with banana, yogurt and other fruit adding curd to it will also help

-Add lettuce, sliced tomato, cucumber to sandwiches and each salads in the middle of the day

- Try to dice red, orange and green pepper to your mayonnaise or cream while using it as a spread for your bread.

-Choose dried fruit snacks over chocolate or any other high calorie substance.

Follow the above methods to lead a happy and healthy life !

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