Fruits and Vegetables
Everyone knows the age-old proverb ‘an apple a day keeps the doctor away’. Proverbs aren’t without any meaning and this one is no different, Ever since the advent of junk food and ready to cook meals. Our palates are unable to taste the sweet flavours of fruits or the crunchiness of vegetables anymore.Here are a few reasons why fruits and vegetables must find their way back to our plates:
High nutritional value:
Fruits and veggies are rich in nutrients and vitamins. Eating more fruits and vegetables would help maintain dietary vitamin requirements and keep you hale and healthy.The fibre in fruits and vegetables helps lower cholesterol levels which are a major problem in today’s high fat consuming world. Lower cholesterol levels, reduce the chance of heart disease and other fat related diseases. Fruits such as oranges and bananas reduce blood pressure and relax the body.
Low in fat:
Fruits and vegetables have very low fat content. Although they are low in fat, they adequately supply all the nutrients and minerals the body needs and the fibre in them fills you up. This feeling of fullness helps maintain body weight.
Help in the prevention of diseases:
Proper consumption of fruits and vegetables can boost one’s immune system and overall health. This results in the prevention of many diseases, including Type 2 diabetes, cancer, and strokes.
Maintain gastrointestinal health
Fruits and vegetables contain indigestible fibre, which absorbs water and expands as it passes through the digestive system. This can help us and relieve or prevent constipation.
Reduce the risk of vision loss:
As we spend more time staring at screens, our eyes get affected by the blue light emitted by them. Eating fruits and vegetables such as carrots, which provide Vitamin A, can also keep your eyes healthy, and may help prevent two common eye diseases—cataract and anisometropia (power) —which afflict millions of people around the world.
Essential fruits and vegetables.
There are vital fruits and vegetables that need to be taken as a staple diet in order to maintain good health. These are:
- Banana: Bananas are rich in Vitamin C and potassium, which help maintain blood pressure and protect your body against cell and tissue damage.
- Apple: Apples are extremely rich in important antioxidants and fibre. Which can help in reduction of the risk like cancer, hypertension, diabetes, and heart disease.
- Papaya: Papayas are rich in Vitamin A which is necessary for good vison and contain many other nutrients which help in prevention of arthritis and signs of ageing.
- Mango: Packed with nutrients, mangoes facilitate healthy bowel movements and clear the skin by opening the pores and purging the toxins from our body.
- Carrot: Moving onto veggies, carrots are a key source of vitamin A and beta-carotene. They reduce the risk of leukaemia, loss of vision and lung cancer.
- Cucumber: Low in calories and high in water, cucumbers keep us hydrated and prevent us from gaining excess fat.
- Broccoli : Although infamous among children broccoli is rich in Vitamin K is a very important veggie. That helps in the formation of many proteins, helps in the clotting of blood and tissue repair.
- Spinach: It is the best source of iron, which can be found in vegetables. The iron from spinach forms an essential component of hemoglobin. The protein, which plays a major role in the transport of oxygen in our body.
Article Author: Rajnandan Gadhi (X-A) Student of GTA Vidhya Mandir (Neelankarai)