BENEFITS ABOUT VEGETABLES (Health Fitness)
VEGETABLES Health Fitness
 |
| Vegetables Health Fitness |
Vegetables are annual or perennial horticultural crops, and some classes (roots, stems, flowers, fruits, leaves, etc.) can be eaten whole or partially cooked or raw.
Vegetables are important in terms of fiber, vitamins and minerals, bioactive nutrients and nutrient-free phytochemicals (phenolic compounds, flavonoids, bioactive peptides, etc.). These nutrient and nutrient molecules reduce the risk of chronic diseases such as heart disease, diabetes, some cancers and esophagitis. Health Fitness
In recent years, consumers have begun to change their eating habits with increasing interest in the impact of foods on staying healthy and maintaining good health. When this type of diet is combined with functional impairment, the prevalence of diseases such as esophagus, diabetes and heart pathology and the frequency of frequency also increase. In a healthy diet (Mediterranean diet pattern), eat a plant-based diet such as fruits and vegetables, whole grains, legumes and nuts, adding flavor instead of salt with healthy oils such as olive oil and canola oil instead of butter - using herbs and spices. It is advisable to limit red meat several times a month and eat fish and poultry twice a week. Evidence from epidemiological studies and clinical trials suggests that the Mediterranean diet is associated with a number of positive health outcomes, such as reducing the risk of various chronic diseases, reducing overall mortality, and increasing the chances of healthy aging. One of the important features of this diet is the high consumption of vegetables, so phenolic compounds such as fiber, vitamins, minerals, flavonoids, phytoestrogens, sulfur compounds, monotropes and bioactive peptides have positive effects on health. In this chapter, basic information on the classification of vegetables, their health relationship and the effects of preparation and cooking on vegetable nutrients is presented. Health Fitness
ADVANTAGES OF VEGIES Health Fitness
 |
| Advantages Of Vegetables Health Fitness |
1. Reduces inflammation
Chronic inflammation is associated with inflammation and insulin resistance, cardiovascular metabolic syndrome, NAFLD (non-alcoholic fatty liver disease), psoriasis, inflammatory bowel disease, and rheumatism. Western diets (high in fat, sugar and processed foods and low in fiber) - are believed to play a role in increasing chronic inflammation. In the traditional Mediterranean diet, fruits, vegetables, legumes, grains, fatty fish and healthy fats are found to have plenty of anti-inflammatory effect on the body. Vegetables are an important part of this diet. Say this Health Fitness Choose: Greens, including bananas, spinach, collard greens and Swiss chard, contain powerful antioxidants, flavonoids, carotenoids and vitamin C - all of which can help protect against cellular damage. Selection of vegetables grown as organically as possible during the season.
2. Improve gut microbial health
Our gut microbiome plays a very big role in health. It controls overall health, immune system, metabolism, energy, body weight, mood, food choices, nervous system, heart health, diabetes risk, metabolic syndrome, osteoporosis, mental health, allergies and more. Healthy gut has a good balance of bacteria as well as diversity. Modern lifestyle and Western diet (low in fat, sugar and processed foods and fiber) - are believed to play a role in reducing good bacteria and overall diversity. Fiber-rich foods, especially some types of fiber and resistant starch called prebiotics, play a major role in keeping our gut bacteria in balance. Most vegetables are an excellent source of prebiotics. Eating a healthy plant diet will improve your gut bacteria in a few days! Choose from: Jerusalem artichokes, onions, chicory, garlic, leeks, broccoli, cauliflower, collards, bok choy, Brussels sprouts, mustard greens and a variety of vegetables including bananas, mushrooms, asparagus, eggplants, radishes. , Spirulina and other seaweed. See my previous post on prebiotics to get the full list. Choose sauerkraut along with probiotic rich fermented vegetables. Health Fitness
3. Helps in weight management
This is not a shock! Vegetables help in weight management through several approaches: - Reduce calories and carbs. Compare one cup of rice with 240 cal / 45 g of carbs and one cup of cauliflower rice with 25 cal / 5 g of carbs. - Add ghee to the fiber and water so that they feel fuller for longer. -Keep enough space in your stomach to keep your stomach full. -Fiber contains prebiotics and eats "good" bacteria into the gut. Some types of bacteria help maintain weight, while others cause weight gain. Choose: All kinds of vegetables, cooked and raw - especially non-starchy.
4. Reduces the risk of type 2 diabetes
New research shows that eating more plants reduces your risk of developing type 2 diabetes. This is thought to be due to its antioxidant action, which reduces insulin resistance and / or inflammation. In a review that included nine nutritional studies (over 300,000 people), the risk of type 2 diabetes dropped by ~ 30% - among those who ate a "healthy" plant-based diet, including vegetables, fruits, legumes, and nuts. And cereals are included. These foods contain fiber, vitamins, minerals, antioxidants and other beneficial compounds. Keep in mind that this review includes "healthy plant-based foods". So while vegetables are an important ingredient, they are not the only ingredient. Other studies have shown that magnesium-rich vegetables reduce the risk of type 2 diabetes. Choose a variety of vegetables, especially magnesium-rich greens. Health Fitness
5. Reduces the risk of heart disease and stroke
 |
| VEGETABLES Health Fitness |
Vegetables contain a variety of plant compounds that play an important role in heart health, including lowering cholesterol, improving blood vessel function, lowering blood pressure and reducing inflammation. In this review, 10 servings of fruits and vegetables per day reduced the risk of heart disease by 28% and the risk of premature death by 31%. Choose: A wide variety of vegetables to get all the health benefits for heart health. Of particular importance: Greens, cruciferous vegetables (such as broccoli, cabbage and cauliflower), and green and yellow vegetables (such as green beans, carrots and peppers). They are high in carotenoids, which act as antioxidants and rid your body of harmful compounds. These are high in fiber and contain tons of vitamins and minerals. Kale also contains some omega-3 fatty acids. Greens are high in vitamin K and nitrate, which can lower blood pressure and improve arterial function. - Tomatoes are rich in lycopene and have a lower risk of heart disease and stroke, as well as increased "good" HDL cholesterol. - High in soluble fiber including eggplant, carrot, asparagus, artichoke, brussels sprouts, broccoli helps in lowering LDL cholesterol. Health Fitness
6. Lowers blood pressure
Blood pressure, or hypertension, refers to the blood pressure on the walls of your arteries. Over time, high blood pressure can lead to vascular damage leading to heart disease, kidney disease and stroke. Blood pressure is sometimes called the silent killer because it causes no symptoms and has not been recognized for years. Eating vegetables (and fruits) can help lower blood pressure. Benefits from fiber, vitamins and minerals such as potassium and magnesium. Potassium is especially important because it balances the negative effects of salt, which can help lower blood pressure. Vegetables are an important part of the DASH diet (a diet to prevent high blood pressure). Following a DASH diet for two weeks can lower your systolic blood pressure (peak reading number) by 8-14 points.
7. Decreases insulin resistance
Several studies have found that eating a diet high in plant compounds is associated with higher insulin sensitivity. In particular, colored fruits and vegetables are rich in plant compounds that have antioxidant properties. Antioxidants bind and neutralize molecules with free radicals, which cause harmful inflammation throughout the body. In addition, several studies have found an association between high soluble fiber intake and increased insulin sensitivity. Reference Vegetables reduce insulin resistance in several ways: - Rich in fiber and antioxidants, both improve insulin resistance. Non-starchy vegetables have little effect on blood sugar and insulin levels. - Assistance in weight management - Improves the health of gut microbiome. Health Fitness Eating is a major component of the Mediterranean diet, which is associated with decreased insulin resistance. Choose from a variety of colorful vegetables, including tomatoes, spinach, red, green, red and orange peppers, greens, spinach and bananas and vegetables such as broccoli, cauliflower and brussels sprouts. For vegetables that are high in soluble fiber, see the section above.
8. Improves bone health
 |
| Health Fitness |
Vegetables play an important role in bone health. In addition to being a good source of calcium, they also provide other nutrients that are important for bone health, including magnesium, potassium, vitamin K and vitamin C. In addition, fruits and vegetables help in showing alkaline effects on the body. Acidic foods such as meat, fish, eggs and whole grains can increase calcium deficiency in the body. Plant foods have an alkaline effect. This relationship may explain the beneficial effects of fruits and vegetables on bone health. The detrimental effect of food acidity on the skeleton is minimal, but a small effect over time can have a large effect. Context: Remember, if you do not eat dairy (or products such as fortified nut milk), getting your calcium needs through plants can be difficult - but not impossible. In addition, some greens, such as spinach and beet greens, are high in calcium and also contain oxalates that reduce calcium absorption. Health Fitness Select: Vitamin K Enrichment: Contains dark green leafy vegetables such as bananas, collard greens, spinach, mustard greens, turnip greens and Brussels sprouts. Potassium-rich: Tomato products, spinach, High in Magnesium: Spinach, Beet Greens, Okra, Tomato Products, Artichoke, Bananas, Potatoes, Sweet Potatoes, Collard Greens and. Vitamin C is rich in: red chillies, green peppers, broccoli, strawberries, Brussels sprouts.
9. Supports eye health
Lutein and zeaxanthin are powerful antioxidants that protect your body from volatile molecules in the form of free radicals. Eating a diet rich in lutein and zeaxanthin can reduce age-related macular degeneration and the progression of cataracts. Choose: bananas, parsley, spinach, broccoli, peas, carrots. Red pepper and squash are also roots.
10. Improves brain health
The MIND diet represents Mediterranean-DAS intervention for neurodegenerative delay. It is a combination of DASH and Mediterranean diet. The study, published in the Journal of Alzheimer's and Dementia, involved more than 900 people between the ages of 58 and 98 who underwent repeated neurological tests. - A 35 to 53 percent reduction in Alzheimer's disease after the Mind Diet. Choose: Six or more servings a week provide great benefits to the brain - especially bananas, spinach, broccoli, collards and other greens that are rich in vitamins A and C and other nutrients. Health Fitness
 |
| Health Fitness |