We are here for a good time not a long time! Wouldn’t you agree? And what’s my biggest sin you ask? That’s without a doubt my sweet tooth. And if that’s the case with you, we need to balance that out with a healthier option, fruits, and vegetables. They should make up more than half of the portion of food on your plate. They are easy to digest and the nutrients are easily assimilated into the body. This helps to protect against chronic heart diseases, various forms of cancer and high blood pressure.
Here are some of the healthiest fruits and veggies to factor into your diet:
This large berry containing a single seed is my personal favorite. Not only is it low in carbs, unlike other fruits it is high in fats the good kind! The monosaturated kind, which helps lower cholesterol.
However, eat them in moderation. Those with serious latex allergies should consult a doctor before eating avocados.
A tropical plant rich in nutrients, vitamins, enzymes, antioxidants, and minerals. It helps fight allergies, improve digestion, reduce inflammation, treat arthritis and dissolve kidney stones.
It is both cholesterol and fat-free.
An anti-oxidant rich fruit is high in pantothenic acid, phosphorus, and vitamins and free from cholesterol. They help blood pressure, mental health, and diabetes management.
The high vitamin K content can affect blood clotting so those using anticoagulants should consult a doctor before increasing intake.
I’m sure you’ve heard the phrase “an apple a day keeps the doctor away”. Put this to the test and best believe you won’t be disappointed. They are rich in vitamins, antioxidants like quercetin and catechin, flavonoids and fiber.
Take care not to eat the seeds as they contain cyanide. This can be fatal as it is poisonous.
This is a yellow oval-shaped edible fruit used for culinary and non-culinary purposes. It is well known for its high vitamin C needed to produce collagen. It contains citric acid that breaks down lipids thus great for weight loss.
Now for the veggies:
This dark leafy green is one of the healthiest veggies. It has great nutritional value as it is full of vitamins and mineral salts. There are three main types; savoy, smooth leaf, and semi-savoy. Spinach has high amounts of beta-carotene which is the inactive stage of vitamin A. Not only does this help to retain moisture in the skin to keep it looking smooth, it also helps build a strong immune system. Spinach also contains the phytochemical, lutein that is essential for normal vision by lowering the age of risk related vision loss. It also protects skin against sunburn and from UV damage and reduces risk of artery-clogging and disease. In addition, it offers the antioxidants iron, potassium, and vitamins C and E, zinc and manganese.
A species of the onion genus, it is one of the greatest health tonics. The bulb most commonly consumed (raw or cooked) and sometimes for medicinal purposes, is divided into numerous fleshy sections called cloves. Main active compound allicin equivalent to mild penicillin is a great antibiotic.
Of the cruciferous family is a veggie rich in sulphur containing plant compound, glucosinolate and it’s by product sulphoraphane that protects against cancer. Good source of folic acid, choline, potassium, and other minerals and vitamins.
It contains more protein than most veggies.
This bright green veggie, low in calories is a great source of fiber, potassium, thiamine and vitamins A, C and E. It also has trace mineral, chromium that enhances insulin ability to carry glucose from the bloodstream to the cells. It helps to maintain the level of homocysteine, improve fertility and cardiovascular health.
The garden pea is a small spherical seed each containing 2-10smooth edible peas that can be green or yellow. Highly nutritious they contain very high soluble and insoluble fiber, vitamins, high protein content. An excellent source of antioxidants like folic and vitamins C (ascorbic acid), K and A. They are low in calories and contain no cholesterol.
Eating fruits and veggies doesn’t have to be a drab affair, and here’s exactly how to make them more palatable. Especially if you happen to have young ones.
I tend to think everything tastes better served on a stick. So fruit skewers tend to be great, colorful, rather easy to make and nutrition packed. Also, meat skewers, kebabs can be loaded with veggies between the meat pieces and grilled or baked. Popsicles, basically frozen snacks don’t have to be entirely water-based loaded with sugar! Instead, opt for homemade healthy fruit popsicles and freeze especially for those hot summer days for the kids. If that doesn’t sit well with you, smoothies are great too. They are thick cold beverages made from raw fruit (sometimes vegetables) blended with ice cream or yogurt. One could add dairy products, water, sweeteners, crushed ice etc. Vegetable sandwiches are also great, easy to make and really healthy offering innumerable variations. Salads are dishes consisting of small food pieces usually vegetables and other ready to eat food.