Marchisio Boateng
If you want to eat well during this lockdown but would like to keep your weight that’s why they say that health is wealth.
You can do whatever you want, both physically and mentally as long as you are healthy. The primary factor affecting overall health is the food that we intake.
You are what you eat after all. High fiber foods, greens, proteins, and other lean foods keep hunger at bay for a longer time and help cut down on calories at the same time. Vegies are a great source of vital nutrients needed for a healthy mind and body.
The following are 6 vegetables that should be a part of your regular diet.
- Sweet potatoes
Sweet potatoes are a rich source of B-complex vitamins, vitamin C, dietary fiber, carbohydrates and carotene. The CSPI, United States has stated that sweet potatoes win over all other vegetables in terms of their protein, vitamin and carbohydrate content. They contain folate and has 8 times the daily RDA of vitamin A.
2. Spinach
A number of studies have shown that green leafy vegetables including spinach drastically reduce the chances of getting type 2 diabetes. Spinach increases your immune strength, enhances vision and helps to protect against cancer. It is also a great source of antioxidants. It’s best taken either raw or lightly boiled, whilst steaming with a pinch of salt works quite good as well. It is a storehouse of all the nutrients needed for good health – Vitamin B complex, A, C, E and K and minerals like copper, prosperous, manganese, calcium, iron, potassium, selenium and zinc.
3. Green beans
The research published in the Journal of Nutrition has shown that regular intake of green beans and other high fiber vegetables helps in weight loss without the need for unhealthy crash diets. It has been proven that women with low fiber food intake gained weight in comparison to those who had a significant amount of fiber such as green beans in their diet.
4. Broccoli
There must be hardly any child who has not been coaxed by their parents to finish off their plate of Broccoli. Broccoli is a very important source of antioxidants which keep all sorts of cancers at bay. Research has proved that people who regularly consume broccoli halve their chances of getting bladder cancer as compared to people who don’t. A medium stalk should suffice in providing you with your daily requirement of Vitamins K and C which are important for the maintenance of strong bones.
5. Carrots
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.
Carrots are found in many colors, including yellow, white, orange, red, and purple.
Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.
6. Onions
Onions are another great source of powerful antioxidants that help fight cancer. Studies show that they are highly effective against prostate and lung cancers. They are best eaten raw and taste better when mixed with other raw veggies like jalapenos, avocado, and tomatoes. Onions are a versatile vegetable that can be used for both main courses as well as lighter snacks. They go very well with all sorts of salads too. However, one must be careful not to overcook them as it destroys most of their beneficial nutrients.
Integrating these six vegetables in your regular diet will increase your chances of remaining healthy for a long time. These keep your inner organs healthy and skin full of radiance. They help keep cancer and other deadly diseases at bay and improve skeletal strength. In addition to this, they are also very affordable and available easily at any market or local store. You now have no excuse for not including them in your daily meals.
