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The Importance of Fresh Vegetables in your Daily Diet
Fresh Vegetables should be an important part of your daily diet. The reasons to why doctors always recommend you eat fresh vegetables are because of the fact that they contain vitamins and minerals that will help in keeping you healthy, they provide protection against some types of diseases, and they are naturally good. Nigerians can really benefit from eating fruit and vegetables that are part of a regular, well-balanced diet. The beautiful part of vegetables is that there are many kinds of vegetables with many ways to prepare and cook them. There must be at least five serves of vegetables which you are eating daily. A serve of veggies is around one cup of raw salad vegetables.
Vegetables contain so many minerals and vitamins which are great for your health. They include Vitamin A, Vitamin C, Vitamin E, Zinc, Magnesium, and Folic Acid.
Vitamin A helps improve your vision, immune system, and reproductive system. It helps improve your lungs, heart, and kidney functions. Vitamin A is of two types. There is the first type which is found in poultry, meat, fish, and dairy products. The second type which is provitamin A is found in Vegetables and Fruits and other plant-based products. Vitamin A reduces the risk of cancer, age-related macular degeneration, and measles.
Vitamin C which is found in Bell Peppers, Broccoli, Kale, and Spinach have strong antioxidants which may decrease the risk of chronic diseases. They assist in battling blood pressure that is high. They help in fighting heart disease risk factors which help lower the risk of heart diseases. They reduce blood uric acid levels and they help in preventing gout attacks. They assist in preventing iron deficiencies through the means of improving iron absorption. Vitamin C boosts immunity by aiding your white blood cells to have better function. Finally, it protects your thinking and memory.
Vitamin E is so important when it comes to strengthening your immunity, eyes and healthy skin. Vitamin E is so important as antioxidants as they protect your cells from damage. Vitamin E is found in Eggs, Nuts, Fortified Cereals, Green Leafy Vegetables like Spinach and Vegetable Oils. Studies show that it helps in preventing cancer, diabetes, heart disease, cataracts, and Alzheimer's disease.
Zinc is so important as it aids your sense of smell and taste. It plays an extremely important role in cell division, growth, wound healing and the breakdown of carbohydrates. Zinc can be found in Plant Protein but it is not as good as the zinc found in animal proteins.
Magnesium is found in seeds, almonds, and shrimp. They are crucial to bone health, Calcium absorption, diabetes reduction, heart health, migraine headaches, relieving anxiety and premenstrual syndrome.
Folic Acids helps reduce blood levels of homocysteine which helps reduce coronary heart disease.
So by fresh vegetables providing you those vitamins and minerals they are providing you with all the advantages mentioned above. Fresh Vegetables are low in fat, sugar, and salt. They are a great source of your daily dietary fiber and need to be part of a well balanced, healthy, and active lifestyle. High intake of vegetables can help you to reduce obesity, maintain a healthy weight, lowering of cholesterol and the lowering of blood pressure.
Fresh Vegetables also contain plant chemicals which are biologically active substances that protect you from different diseases. Some of those diseases include Type 2 Diabetes, the risk of having a stroke, different types of cancer and hypertension.
Red Vegetables like tomatoes contain lycopene which is very important in fighting prostate cancer and heart diseases. Green Vegetables like spinach and kale are so important in protecting against age-related eye diseases.
Blue and Purple Vegetables like eggplant contains anthocyanin which helps protect your body from cancer.
White Vegetables such as cauliflower helps protect your body from cancer as they contain sulforaphane.
When preparing your fresh vegetables to ensure you try to eat them as raw as possible. You can blend different vegetables to turn them into smoothies. Using sharp knife is recommended in cutting to avoid bruising. Cut-off only inedible parts as the best nutrients sometimes can be found in the skin or just below the skin. Using a bake, stir-fry, grill or microwave to heat or grill your veggies. Do not overcook them as overcooking will reduce the nutrient value.
So what are you waiting for? Login to SME9ja now and start buying your favorite fresh vegetables.