Consume vegetables for a life Sans Diseases

Human body requires plenty of nutrients on a daily basis to keep away from diseases and lead a healthy life. But despite knowing this, we see that priorities in many of our lives have changed today. People ignore the need for healthy food and indulge in food items that lead various hazardous radicals to enter our bodies. While preservatives, artificial colouring agents, chemicals and additives are being used to maintain the look, flavour and life of the food that we consume, we live on them and compromise on various facets in exchange.

These artificial compounds have an adverse effect on our bodies leading to malformations in newborns – in addition to diseases and even cancer at some stage.

The only way out of this conundrum is to consume vegetables daily!

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Eat nutrient-rich, low-calorie diet for longer and healthier life. Vegetables like cucumber, gourd, brinjal (egg plant), and capsicum have plenty of calcium, magnesium, potassium, iron, beta-carotene, and vitamins A, B, C and K. They are low in calories and fat. And there are others which are rich in phyto-chemical compounds. These compounds protect the human body from stress, diseases and types of cancers. They also help the human body improve its immunity level and resist the growth of the diseases and cancers.

Rich in Fibre and Minerals:

Vegetables are full of soluble and insoluble dietary fibre called non-starch polysaccharides (NSP). These NSPs are cellulose, mucilage, hemi-cellulose, gums and pectin. They absorb the excess water in colon but retain sufficient amount of moisture and ensure smooth passage out of the body. While fibre-rich vegetables helps against irritable bowel syndrome, chronic constipation, haemorrhoids, rectal fissures and colon cancer, vegetables comprising of minerals make the entire body system robust! Here is a lowdown on some of the important vegetables that we must consume on a regular basis.

1. Broccoli: Broccoli is a winter crop and requires fertile rich well drained soil to grow. Both stalk and the dark green purplish flower are edible. Broccoli is a low calorie vegetable with just 34 calories in 100 grams. It has very good health benefits being rich in dietary fibre, vitamins, minerals and anti-oxidants. Broccoli is rich in many types of phyto-nutrients that protect against colon, prostate, urinary bladder, breast and pancreatic cancers. Broccoli is a good source of vitamin C with about 89.2mg per 100 grams and this helps in fight against flu causing viruses. It is also rich in vitamin A with 623 IU in 100 grams and this is needed for a healthy eye sight. Broccoli is also a good source of minerals like calcium(47mg), manganese( 0.210mg) , iron (0.73mg) , magnesium ( 21mg), selenium (2.5 µg) and zinc (0.41mg) per 100 grams.

2. Turnips: Turnip is a root vegetable and a winter crop. Turnips carry just 28 calories in 100 grams. Being rich in vitamin C having 21 mg per 100 grams, it is a powerful water soluble antioxidant that is required in the human body for collagen synthesis. It also helps in shedding harmful radicals from the body and prevents inflammation and cancer formations and boosts the immunity system. Turnips is also a good source of minerals like calcium(30 mg), manganese( 0.134mg) , iron (0.30mg) , magnesium ( 11mg), potassium(233mg) and zinc (0.27mg) per 100 grams.

3. Green peas: Popularly called garden peas it flourishes under well drained sandy soil and cool weather conditions. Green peas carry 81 calories in 100 grams and are cholesterol free. They are rich in folic acid with 65 µg per 100 grams and are good for pregnant ladies. As it helps prevent defects in the neural tubes in new born babies. Green peas is a good source of minerals like calcium(25 mg), manganese( 0.410mg) , iron (1.47mg) , magnesium ( 33mg), potassium(244mg) and zinc (1.24mg) per 100 grams.

When have you scheduled to begin with vegetables?