Best vegetables to boost your immunity and support weight loss
One of the best ways to boost your immune system naturally is to eat healthy and that means eating more fruits and vegetables.
Being vegan has never been more popular than now. But you don't have to become fully vegan or vegetarian to appreciate the health benefits of fruits and vegetables.
There are many conflicting reports on how many servings of vegetables and fruits are good for you, and whether fruits will hamper your weight loss and will end up making you gain weight.
How many servings of fruits and vegetables should I eat?
The recommendation is to eat 5 servings of fruits and vegetables a day. But you could bump it up to ten servings a day for added health benefits.
Keep your servings of fruit to two or three in order to contain the sugar and try to substitute your desserts or snacks for fruit.
Are green juices and fruit juices good for you?
There's been a boom in green juices especially with the Sirtfood diet. Also fruit juices remain popular.
As much as possible, try to eat your vegetables and fruits in their most natural form since the fiber in it will keep you feeling full for longer. Fiber also helps to keep your digestive system in good working order. The daily recommended intake of fiber is 30 grams whereas most get only 15 to 18 grams with a modern diet.
Also, fruit juices are really discouraged especially the store- bought ones which are very processed and can contain more sugar than a can of soda. Fruit juice can also harm your teeth since the acid in the juice erodes the enamel of the teeth and can eventually lead to tooth decay.
What are some vegetables that I can incorporate in my diet?
Healthy vegetables
Zucchinis
Zucchinis only provide 17 calories per 100g and has zero saturated fat and cholesterol. A quick and delicious recipe for a zucchini side dish is to peel zucchini into long fettuccine-like strips and lightly saute with salt and pepper for 5 minutes.
Red peppers
Red peppers are a nutritional powerhouse, rich in Vitamin C and vitamin A. They can be enjoyed raw in a salad or lightly sauted with some olive oil. You can add roasted red peppers and blend with hummus to add an extra flavor to hummus.
Cauliflower
Cauliflower has burst onto the low-carb scene and has found its way into cauliflower rice, pizza crust and even gnocchi. It's very low in calories and doesn't need much cooking at all. Even a light saute of cauliflower florets with a drizzle of olive oil and salt will taste delicious. You can make it more gourmet by topping it with some toasted almonds to pair for a healthy protein-filled snack. It's anti-inflammatory nature helps the body fight against free radicals, one of the main causes of aging.
Carrots
Carrots are rich in beta carotene which gives it its' signature orange color. Beta-carotene converts to vitamin A in the body and aids in maintaining healthy vision. Carrots are also a good source of fibre, vitamin K1, potassium and anti-oxidants.
Keep a bag of baby carrots on hand to stave away the munchies. For added protein, pair it with a small bowl of hummus as a dip.
Cucumber
Cucumbers are an ideal companion to your diets. They are very high in water content but low in calories. It is rich in minerals, potassium, calcium and phosphorous.
Cucumber is rich in polyphenols called lignans which have a beneficial effect in reducing cardiovascular disease.
Eat cucumbers with the peel on because it contains a lot of the nutrition in the peel.
Avocado
Avocado is packed with unsaturated fats which are healthy for the heart and help to regulate the blood supply to the brain, improving your focus and concentration.
Avocado toast for breakfast is a popular option these days because it is a filling and nutrient-rich breakfast.
Tomato
Tomato is rich in vitamin C and is packed with lycopene which helps your skin protect against the aging effects of the sun.
Tomato aids in weight loss and helps to prevent against cancer. It helps to maintain healthy blood pressure and reduces high blood glucose levels.
Onion
Onion is rich in quercetin, which is an antioxidant with anti-inflammatory properties. Red onion contains sulphur compounds that contribute to the health of connective tissues in our body.
Healthy snack ideas
Here are some sneaky ways to incorporate more vegetables and fruits into your daily diet.
Cucumber pesto sandwiches (Thinly slice cucumbers, spread pesto onto bread and voila!)
Carrot sticks with hummus
Avocado toast
Tomato soup
Baked sweet potato fries
French onion soup
Scrambled eggs with chopped green and red peppers
Vegetable noodle soup
Vegetable stir fry with brown rice
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