30 September 2015

Make half your plate fruits and vegetables

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Fruits and vegetables are nature's packed sources of indispensable nutrients. Apart from minerals and nutrients, they are rich sources of phytochemicals, dietary fibre and antioxidants. They can be consumed at any time as such. They are godsend food to knock out any type of severe diseases from our doorsteps.

Unknown facts about known foods

Avacado/ butter fruit, a calorie dense food
Avacado, called butter fruit is a calorie dense food that has been linked to cardiovascular benefits. It’s a wealthy source of monounsaturated fatty acid, oleic acid, the rare phytosterol, stigmasterol and the antioxidants including carotenoids, vitamin E and vitamin C. Researchers have also speculated about the potential benefits of avocado for reducing human arthritis risk. Hence, one should include avocado regularly in their meal plan.

Broccoli
Broccoli contains a specific type of sulforaphane which boosts cell enzymes against molecular damage from cancer-causing chemicals. Small quantities of fresh broccoli sprouts contain as much cancer protection as larger amounts of the mature vegetable according to a research at Johns Hopkins University. Broccoli sprouts can be grown at home by planting a small amount of spout.

Broccoli is also an excellent source of vitamin K and also of vitamin A. Nowadays many people, especially adolescents and women suffer from vitamin D deficiencies. Ensuring a sufficient intake of vitamins K and A with vitamin D supplementation may help in achieving optimal vitamin D supplementation.

Brussel sprouts
Brussel sprouts: The Dietary fibre content of Brussels sprouts aids in protecting our digestive system. Scientists have confirmed that the sulforaphane made from Brussels sprouts' defends the health of our stomach lining by preventing overgrowth of Helicobacter pylori a causative organism for stomach ulcers, gastritis and gastric cancer. Brussels sprouts are an important dietary source of many antioxidants including vitamin A, vitamin C, the antioxidant mineral manganese isorhamnetin, quercitin and kaempferol.

Dragon fruits, high in polyunsaturated fats
Dragon fruits are high in polyunsaturated fats (omega-3 and omega-6 fatty acids) that ameliorates triglycerides and slashes the risk of cardiovascular disorders. Lycopene, in dragon fruit, has been shown to be linked with a lower prostate cancer risk, bolsters immunity and faster healing of wounds.

Eggplants
Eggplants: Eggplant ranks among the top ten vegetables in their antioxidant activity. Its skin contain a anthocyanin phytonutrient, nasunin a potent antioxidant and free radical scavenger that protects our body from the invasion of free radicals. Eggplant is also an iron chelator and proves beneficial for adolescent, mensurating, pregnant and lactating women. Pulp of eggplants are effective for curing a number of diseases, including cancer, high blood pressure, and hepatosis due to content of anthocyanins and strychnine.

Figs help to control blood pressure
Figs are a good source of potassium, a mineral that helps to control blood pressure. Owing to its high fibre-content they have a positive effect on weight control. Figs are often celebrated for nourishing and toning the intestines and work as a natural laxative because of their high fibre content. Figs also contain prebiotics, which aids in supporting the growth of gut friendly bacteria.

What should your plate contain?

So after browsing a divulging article about the health benefits of fruits and vegetables, how many servings of fruits and vegetables you consumed today???
Make half your plate fruits and vegetables

The U.S. Department of Agriculture (USDA)‘s Choose My Plate suggests to fill half of your plate with colourful fruits and vegetables at every meal. So include in your every meal as much fruits and veggies as possible. They are the road to excellent health.

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