How To Stay Healthy With “The Veggie Factor”
Posted: Thursday, October 11, 2007
by Judi Lake
Judi Lake Advertising
THERE ARE SO MANY REASONS TO EAT plenty of vegetables each and every day. A growing body of research proves that vegetables are critical to promoting good health. In fact, vegetables should be the foundation of a healthy diet. Most people do need to double the amount of vegetables they eat every day.
Vegetables Fight To Protect Your Health
• Heart disease
• High blood pressure
• Type II diabetes
• Certain cancers
Vegetables And Weight Management
Because they're low in calories and high in fiber, vegetables can help you control your weight. By eating more vegetables and fewer high-calorie foods, you'll find it much easier to control your weight.
Vegetables And Energy
Busy lives require foods that are nutritious, energizing, and easy to eat on the go, like fresh fruits and vegetables. Vegetables are a natural source of energy and give the body many nutrients you need to keep going.
Eat At Least Five Portions Of Vegetables A Day
Increasing the amount of vegetables you eat will lower your blood pressure.
Are Fresh Vegetables Better Than Frozen Or Canned Ones?
Canned carrots might not be your forte but that doesn't mean you should discredit them. Frozen and canned vegetables can be more nutritious than fresh ones, according to the American Institute for Cancer Research. They're often picked and processed at their peak of ripeness, using techniques that lock in a slew of nutrients. Just make sure not to destroy their nutritional value by overcooking them. However, if you're watching your sodium intake, either choose frozen or buy reduced-sodium canned veggies.
Vegetables Contain Powerful Phytochemicals
Fruits and vegetables have many important phytochemicals that help "fight" to protect your health. Phytochemicals are usually related to color.
Vegetables of different colors: green, yellow-orange, red, blue-purple, and white - contain their own combination of phytochemicals and nutrients that work together to promote good health.
Vegetable Color Breakdown
Green Vegetables
Green vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits.
Health Benefits
• A lower risk of some cancers
• Vision health
• Strong bones and teeth
Go Green Every Day With Vegetables Like These:
• Avocados • Endive
• Artichokes • Leafy Greens
• Arugula • Leeks
• Asparagus • Lettuce
• Broccoflower • Green Onion
• Broccoli • Okra
• Broccoli Rabe • Peas
• Brussels Sprouts • Green Pepper
• Chinese Cabbage • Snow Peas
• Green Beans Sugar • Snap Peas
• Green Cabbage • Spinach
• Celery • Watercress
• Chayote Squash • Zucchini
• Cucumbers
Yellow-Orange Vegetables
Orange vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential.
Health Benefits
• Heart health
• Vision health
• A healthy immune system
• A lower risk of some cancers
Go Yellow-Orange Every Day With Vegetables Like These:
• Yellow Beets • Yellow Winter Squash
• Butternut Squash • Yellow Tomatoes
• Carrots • Potatoes
• Yellow Peppers • Sweet Corn
• Yellow Potatoes • Yellow Summer Squash
• Pumpkin • Rutabagas
• Broccoflower
Red Vegetables
The specific phytochemicals in the red group being studied for their health-promoting properties include lycopene and anthocyanins.
Health Benefits:
• Heart health
• Memory function
• A lower risk of some cancers
• Urinary tract health
Go Red Every Day With Vegetables Like These:
• Beets • Tomatoes
• Red Peppers • Rhubarb
• Radishes • Red Potatoes
• Radicchio • Red Onions
Blue-Purple Vegetables
Blue-purple vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits.
Health Benefits
• A lower risk of some cancers
• Urinary tract health
• Memory function
• Healthy aging
Go Blue-Purple Every Day With Vegetables Like These:
• Purple Asparagus • Black Salsify
• Purple Cabbage • Potatoes ( purple fleshed )
• Purple Carrots • Purple Peppers
• Eggplant Purple • Belgian Endive
White Vegetables
White, tan, and brown vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family.
Health Benefits
• Heart health
• Cholesterol levels that are already healthy
• A lower risk of some cancers
Go White Every Day With Vegetables Like These:
• Cauliflower • White Corn
• Garlic • Turnips
• Ginger • Shallots
• Jerusalem Artichoke • Potatoes ( white fleshed )
• Jicama • Parsnips
• Kohlrabi • Onions
• Mushrooms
Mix Them, Enjoy Them, And Live More Healthy!
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