Eating vegetables

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“About half of the total U.S. population eats less than 1.5 cups of vegetables a day. And a whopping 87 percent don’t reach the recommended minimum goal of 2 to 3 cups a day.Healthy and health

 

More Reasons to Eat Vegetables

If you are in the majority who’s skimping on veggies, you’re really missing out on major health benefits, including the following:

Healthy glowing skin

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Courtesy of their higher water and phytochemical content, vegetables help produce that healthy “glow.”

As noted in the featured article, a “study from St. Andrews University concluded that people who ate three additional daily portions of produce for six weeks were ranked as better looking than those with lower intakes.”

The cause for this improvement? The carotenoids pigments that give vegetables their red and orange colors also improve the color of your skin, rendering it more rosy and glowing.

Many vegetables are also known for their anti-aging benefits, helping firm your skin and combat wrinkles.

Weight management

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Low in net carbs (total carbs minus fiber) and high in fiber, eating plenty of vegetables can help you lose and manage your weight in more ways than one.

Simply cutting net carbs and increasing your fiber intake may actually help you achieve results rivaling more complicated diets.

Previous research has demonstrated that fiber has appetite-suppressant qualities that helps you feel more satiated, thereby preventing unhealthy snacking.

Fiber also helps improve metabolic markers such as blood pressure, cholesterol levels, and blood sugar; helps protect your heart and cardiovascular health, and appears to reduce mortality from all causes.

Improves gut health and keeps you “regular”

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Constipation is one of the most common bowel problems, impacting nearly 1 in 5 Americans at any given time.

It’s uncomfortable, and can cause bloating and painful cramps.

The fiber and water in vegetables can help prevent this scenario, and promotes optimal gut health in general by nourishing beneficial gut bacteria.

Athletic performance and recovery

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Nutrition is imperative for athletic performance. Specific veggies shown to boost endurance and speed up recovery include beetroot juice, tomato juice, and watercress.

As reported in the featured article, one study “found that drinking 16 ounces of organic beetroot juice daily for six days helped men cycle up to 16 percent longer than they did with a placebo beverage.

Meanwhile 100 percent tomato juice has been found to reduce exercise-induced stress on the body by as much as 84 percent.”

Improves energy, mood, and psychological well-being

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Vegetables help boost energy levels, especially if you cut out net carbs and processed foods at the same time.

Juicing tends to be particularly potent and quick-acting in this regard.

Recent research shows higher vegetable intake can also help you feel calmer and improves your mental well-being.

Eating fruits and vegetables was also related to greater self-reported curiosity and creativity — traits associated with happiness.

Reduces risk for chronic disease

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Vegetables help reduce your risk for many chronic diseases, including diabetes, heart disease, stroke and certain cancers.

In one recent study, eating just over one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14 percent.

Part of this benefit is due to the fiber content.

The fiber in vegetables is broken down into health-promoting short chain fatty acids (SCFAs) by your gut bacteria, and SCFAs have been shown to lessen your risk of inflammatory diseases.

Boosts healthy immune function Eating vegetables

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Researchers have discoveredthat a gene called T-bet — which is essential for producing critical immune cells in your gut — is activated by leafy green vegetables.

These immune cells, called Innate lymphoid cells (ILCs), reside in the lining of your digestive tract, and ILCs are thought to be essential for:

  • Maintaining balance between tolerance, immunity and inflammation in your body
  • Producing interleukin-22 (IL-22), a hormone that can protect your body from pathogenic bacteria
  • Preventing food allergies, inflammatory diseases, and obesityEating vegetables

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 Broccoli, and even more so broccoli sprouts, contain the highest amounts of isothiocyanates. Other vegetables containing isothiocyanates include the following:

Brussel sprouts Cauliflower Cabbage
Arugula Watercress Horseradish

 

 

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Researchers have found that one of the best ways to maximize sulforaphane your body can use is to heat the broccoli for 10 minutes at 140 degrees Fahrenheit (or steam it lightly for three to four minutes until it’s tough-tender). This was just enough heat to kill the epithiospecifier protein, which attaches to the sulfur and greatly depletes the amount of bioavailable sulforaphane.

The US web healthyandhealth.com is another. The latter gives helpful growing tips for each month of the year. One of the benefits of sprouts is that you can grow them year-round, even when it’s cold and dark. The article 6 Easy Steps to Sprout Heaven31 teaches you how to grow your own sprouts, from start to finish. Some of the most commonly sprouted beans, nuts, seeds and grains include:

Eating vegetables

Broccoli: known to have anti-cancer properties, courtesy of the enzyme “sulforaphane” Alfalfa: a significant dietry source of phytoestrogens. Also a good source of vitamins A, B, C, D, E, F, and K Wheat grass: high in Vitamins B, C, E and many minerals Mung bean: good source of protein, fiber, vitamin C and A
Clover: significant source of isoflavones Lentil sprouts: contain 26 percent protein, and can be eaten without cooking Sunflower: contains, minerals, healthy fats, essential fatty acids, fiber, and phytosterols. It’s also one of the highest in protein Pea shoots: good source of vitamins A, C and folic acid and one of the highest in protein

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My Most Recommended Vegetables List

 

Highly Recommended Vegetables
Asparagus Escarole
Avocado, very high in healthy monounsaturated fat Fennel
Beet greens Green and red cabbage
Bok choy Kale
Broccoli Endive
Brussels sprouts Lettuce: romaine, red leaf, green leaf
Cauliflower Mustard greens
Celery Onions
Chicory Parsley
Chinese cabbage Peppers: red, green, yellow and hot
Chives Tomatoes
Collard greens Turnips
Cucumbers Spinach
Dandelion greens Zucchini

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Do you have any idea about eating vegetables if  yes comment below.

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