Healthy Eating with fruits and vegetables
Recommendations from healthy food and nutrition experts from all over the world are that people should have at least five servings of vegetables and fruits every day. Actually, there is no way to lay much emphasis on this advice considering that not so many people, especially from research findings, observe this particular recommendation. In fact, it is clear that the amount of fruits and vegetables eaten every day are below what is expected.
Otherwise, the secret to a healthy living is eating fruits and vegetables considering they have a wholesome effect on one’s general health. In addition, incorporating such diets in your daily meals will enhance your general well being.
In fact, studies indicate that consumption of fruits and vegetable reduces risks of long term illnesses such as cancer and other illnesses such as cardiovascular complications, diabetes, high blood pressure, hypertension among others. These studies also indicate that a majority of cancer cases, at least 35% of them could have been avoided if the patients observed low calorie diets and ate more fruits and vegetables. This may also indicate that the consumption of vegetables as well as fruits will at least minimize the risks of getting any form of cancer by a good percentage.
Nutritional aspect of fruits and vegetables
Besides the nutritional aspect of vegetables there is also the scrumptious part of it whereby you can make one of the most delicious vegetable salads in your home and accompany it with a nutritious dessert hence be assured of a great meal. Actually, this can be attributed to the various colors, textures and tastes. The best aspect about these foods is that you can use them to make some of the best concoctions served in some of the renowned cuisines.
A number of fruits and vegetables comprise of different nutrients which play a different role in the body. These nutrients include vitamins, minerals, fiber, protein and other micro nutrients which can also be found in vitamin supplements. Foods such as pumpkins, carrots, leafy vegetables such as kale and spinach, and fruits such as mangoes, peaches, and pawpaws are normally rich in beta carotene. Beta Carotene is one of the key components that assist in reducing build up of free radicals and cancer hence leading to healthy skin and eyes.
Then another key ingredient or component in vegetables as well as fruits is the Vitamin C which assists in strengthening your auto-immune system and a commendable anti-oxidant. The ideal sources of vitamin C include strawberries, nectarines, citrus fruits, Brussels sprouts and the kiwi fruits. Vegetables include spinach and kale which are as well great sources of vitamin E.
A balanced diet with whole foods
A good balanced diet is even more vital to an expectant mother considering both the mother and the unborn child need to be healthy throughout the gestation period. Therefore, one of the important elements found in most “greens” or leafy vegetables is folic acid which is a significant nutritional component in the infant’s development. Actually, the acid has been shown to assist in the prevention of Spina Bifida which is a birth defect that affects the spinal cord. In other words, folic acid plays a significant role in the development of the Central Nervous System of the unborn. Recommended sources of folic acid include Brussels sprouts, spinach, broccoli and oranges. Otherwise, even cereals and whole meal breads are also a good source of folic acid.
Most vegetable diets and fruits contain fiber which is an essential component in preventing different types of diseases. It is true that fiber diets assist in prevention of heart diseases, digestion issues or gastrointestinal issues as well as various types of cancer. Furthermore, owing to this particular aspect most people on a weight loss “mission” can benefit greatly from strict vegetable and fruit diets owing to lower fat and cholesterol levels found in most of them. Bearing in mind that fruits barely have any side effects they are an ideal option for anyone who is not into diet pills.
Otherwise, most vegetables and fruits can be bought at an amazingly low price and if possible you can plant them or make them a part of your kitchen garden. The benefits are numerous and whether you would like to keep fit or lose weight you will never go wrong with vegetables and fruits. However, particular fruits can be on and off season meaning there will be times when your favorite fruit will be out of season hence you have to keep up with the ones in season.