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World There are 5 blue zones in. The average age of people here is more than 100 years. These people adopt 9 rules for long life. The most special among them is that the plant will eat based food. We will eat all such things, which nature has given us in the form of trees and plants. They include more and more vegetables in food. The effort in this is to include the more colors of colors.
Vegetables are rich in vitamins, minerals and fiber. The nutrients found from them strengthens the immune system and improve the digestive system. This reduces the risk of chronic diseases like heart disease, stroke and type-2 diabetes. The special thing is that they have less calories and fiber.
Today ‘Good habits‘You will learn about the habit of eating more vegetables in the column. Will also know that-
- Why should there be more vegetables in food?
- What are the benefits of eating more vegetables?
Why are vegetables so special?
Vegetables are like a superfood for our body. They contain vitamins, minerals, fiber and antioxidants, which make us strong from inside. But what is it that makes them so important? Let’s see some special reasons-
Treasure of vitamins and minerals
Fruits and vegetables are rich in vitamins A, C, E and minerals such as magnesium, zinc, phosphorus and folic acid. Eat avocado, sweet potato, banana, plum and tomato puree for potassium.
Taste and many variety of texture
The taste and texture of every fruit and vegetable is different. If you want, try pungent onions, olives and chillies or light tasted mushrooms and corn. If you want to eat sweet, eat grapes, pineapple and plum and lemon and grapes are good for sour taste.
Fiber full of fiber
Most fruits and vegetables are rich in fiber, which help to fill the stomach and keep digestion. There are high fiber vegetables- peas, broccoli and cauliflower. Fibers with fiber are raspberries, pears and apples.
Low Calorie, Low Fat
Usually fruits and vegetables are less calories and fat, so they can eat more amounts without worrying about weight gain. For example, eating half a cup of grapes can save more than 200 calories than a quarter cup. Yes, there are some exceptions like avocado, olive and coconut which have a little more fat.
Prevention of diseases
Fruits and vegetables contain some special natural ingredients phycochemicals that protect against many diseases. Eating them can reduce the risk of diabetes type 2, heart attack, stroke, high blood pressure and cancer. Especially cruciferus vegetables like broccoli, cabbage, mustard and hyacinth are considered helpful in preventing cancer.
Helpful in good health
They contain very low saturated fat, salt and sugar, so they become part of the balanced diet. They help prevent weight loss or increase. Also effective in reducing inflammation, reducing cholesterol and blood pressure.
Very low sodium and cholesterol
Sodium is very low in fresh fruits and vegetables. For example, many people believe that the salary contains high sodium, but a stalk has only 30 mg, which is only 1% daily value.
How to eat vegetables?
Now the question is how to include vegetables in your daily diet. Many people think that eating vegetables is boring, but it is not so. There are some easy ways-
Make vegetables salads: Prepare a colorful salad by mixing spinach, tomato, cucumber and carrots. Add a little lemon and salt, the fun will double.
Put it in the soup and eat: Make vegetable soup during cold days. Make it healthy and tasty by adding carrots, peas and broccoli.
Fry and eat: Fry potatoes, capsicum and brinjal with light oil. It is also good for breakfast.
Try smooth: Blend spinach or beet with fruits. It is easy to drink and rich in nutrition.
Eat mixed with lentils: Put some vegetables in your daily lentils, such as gourd or spinach. Both taste and health are better.
Benefits of eating vegetables
Eating vegetables gives our body a lot of benefits. It may have some special benefits-
Stomach health is better
Vegetables are rich in fiber, which keeps the digestive system healthy and does not allow constipation problems.
Diseases prevent diseases
The antioxidants present in vegetables protect the body from damage and strengthen the immune system.
Lives under weight control
Vegetables are low in calories and more in nutrition, which does not cause weight gain and the body remains fit.
Brain function increases
Vitamins and minerals found in green vegetables keep the brain active and improve memory.
Skin enhances
Vegetables rich in vitamins A and C help to keep the skin healthy, shiny and young.
At least 2-3 bowl of vegetables should be eaten every day. This not only keeps the body healthy, but your mood is also good.
Loss of not eating vegetables
If the vegetables do not eat, then the body does not get the necessary elements. Immunity is weak, stomach is poor and there is a risk of weight gain. If this goes on for a long time, diabetes and heart diseases can also occur. Your body may face many difficulties-
- Digestive problems: Lack of fiber causes stomach upset.
- Weakness: Fatigue is quickly caused by not getting vitamins.
- Danger of diseases: Diseases like heart and diabetes can increase.
- Weight increases: Eating junk food instead of vegetables can cause obesity.
How to include vegetables in food?
Eating vegetables is not a difficult task. Just put a little mind and it will become a part of your life. The same thing happened to me. Earlier I did not like spinach and okra at all. Try some easy ways and now there is some vegetable every day in my plate.
Eating vegetables is beneficial not only for health, but for the whole life. This small habit can give you a long and happy life. Start from today itself. Fill the color in your plate and see how both your body and mind blossom.
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