Veggies are an
important part of everyone's diet. They contain dozens of essential nutrients and
have loads of dietary fiber and just by getting your daily quota of five to
nine servings; you help build your body's immunity to things like cancer, heart
disease and diabetes.
So what are
the top veggies you should be eating to boost your disease-fighting potential?
Read on to find out.
TOMATOES
Even though
technically a fruit, tomatoes are most
often served as a vegetable. Full of lycopene, these beautiful red orbs (and
all tomato-based products) are renowned for their cancer-fighting capabilities.
Not only are they chock full of vitamin goodness (from vitamins A to K), they
also keep our blood pressure in check and help to reduce the number of free
radicals in our bodies (anti-aging effect).
BROCOLLI
Few foods
measure up to the disease-fighting potential of broccoli. This cruciferous vegetable
is packed with antioxidants that help reduce the risk of stomach, lung and
rectal cancers. And because broccoli is rich in beta-carotene, vitamin C and
folate, it is also good at boosting your immunity to colds and flus.
BRUSSELS
SPROUTS
These little
green veggies are especially important for pregnant women because they're
packed with folic acid, a B-vitamin that prevents neural tube defects. Brussels
sprouts are also packed with vitamins C and K as well as fiber, potassium and
omega-3 fatty acids.
CARROTS
These
orange-wonders are loaded with eye, skin and hair-enriching nutrients. They're
also the richest vegetable source of some important antioxidants, like vitamin
A. Also because they're rich in vitamin C, carrots protect your cardiovascular
system from damage.
SQUASH
They are a
good source of anti-inflammatory nutrients like vitamin C and beta-carotene. Squash,
especially summer squash can help treat dozens of conditions including asthma,
osteoarthritis and rheumatoid arthritis. Squash is also rich in potassium,
magnesium and dietary fiber.
SWEET
POTATOE
This root
vegetable has dozens of anti-cancer nutrients like vitamin A, C and manganese.
They're also a good source of fiber and iron, so not only do they give you
energy, they can also help optimally regulate your digestive system.
EGG
PLANT (GARDEN EGGS)
High in heart
healthy nutrients, egg plants are rich in antioxidants like nasunin (a unique
compound that protects your brain cells from damage). Also, because egg plants
are loaded with fiber and potassium, researchers believe they may reduce your
risk of stroke and dementia.
BELL
PEPPERS
Green and red
chili peppers are the one source of vitamin C. Whether you prefer red, orange
or yellow, bell peppers are packed with dozens of heart-healthy nutrients like
lycopene and folic acid and recent research suggests digging into a pepper
every day may lower your risk of developing lung, colon, bladder and pancreatic
cancers.
SPINACH
This chlorophyll-packed
type of produce is an excellent source of almost every vitamin and nutrient you
need. Scientists believe a diet heavy in spinach may be able to prevent
everything from heart disease to colon cancer, and arthritis to osteoporosis.
ONOINS
These pungent
smelling veggies are particularly good for people suffering from (or at risk of
developing) osteoporosis. That's because onions are loaded with a peptide
called GPCS which scientists believe slows your body's loss of calcium. Onions
may also be useful in the fight against heart disease and diabetes because
they're loaded with vitamin C and folate.
NOTES FOR HEALTH COUNSELORS
1. Rather than recommend the eating of specific vegetables, the “eat-a-lot-of-them-at-each-meal” is a healthier and helpful counsel.
2. Vegetables easily lose their
nutrient load, so counsel clients on eating them raw (if possible).
3. Advise clients to not cook
vegetables for longer periods so as to prevent nutrient loss.
CONCLUSION
It a good
recommend to get a lot of these into your meals all through the day.
FOR CONSULTATION
WhatsApp Our Nutritionist-
+233277279565
This article was reviewed on Saturday, 4th June, 2016
By Nu. Sallah
Stanley Kwesi (Nutritionist at Nutritional Talk)
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