Monday, September 9, 2013
Health Benefits from eating a diet rich in vegetables and fruits
- reduce risk for heart disease, including heart attack and stroke.
- may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Nutrients
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. The following are some of the fruits and vegetables are recommended Squash and Cruciferous Vegetables
The following are some of the fruits and vegetables are recommended
Squash and Cruciferous Vegetables
Adding pureed squash to soups, sauces and casseroles is a tasty and simple way to increase your fiber intake. One cup of acorn squash has 6 grams of fiber, and the same amount of winter squash contains 7 grams. Cruciferous vegetables are high in fiber and have sulfurous compounds that give them a spicy or bitter flavor. A cup of broccoli, cabbage or Brussels sprouts offers 4 grams of fiber each. Roast them or add them to soups.
Other Vegetables
One cup of cooked spinach or kale contains 3 to 4 grams of fiber. Add either one to egg dishes, lasagna or soups for extra color and fiber. A cup of cooked carrots has 5 grams of fiber. Cut up a large bell pepper for a snack and an added 3 grams of fiber. A cup of corn with dinner offers 4 grams of fiber.
Their tiny seeds make berries an excellent source of fiber. One cup of blackberries has 8 grams of fiber, or about one-third of a woman's daily needs. A cup of blueberries or cranberries will provide 5 grams of fiber. A 1-cup serving of strawberries contains 4 grams of fiber. Choose berries as a snack, add them to salads or have them for dessert with a drizzle of honey and a sprinkle of chopped nuts.
Other Fruits
A medium apple each have 4 grams of fiber and make a convenient snack. A large of mango or kiwi each offer 3 grams of fiber. Eat three small plums or five prunes for an extra 3 grams of fiber. One-half of a medium avocado has 4 grams of fiber and can be used as a sandwich spread or mixed with salsa for a simple dip.
