Fruits and Vegetables to Keep you young,Calm,Happier and More Energetic

“Eat your fruits and vegetables”, everyone have heard this statement since childhood. It is a very good advice. It helps you keep young, Calmer, happier and more energetic in daily life .

Healthy diet rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.

Fruits and vegetables also provide vitamins and minerals, fiber and other substances that are important for good health

Most fruits and vegetables are naturally low in fat and calories and are filling

Here are a list of fruits and vegetables you should not avoid,

Leafy Greens:

Spinach and Lettuce are among the top five veggies for a healthy diet. Both are low calorie, high fiber food. So these are ideal for weight management. Spinach is an excellent source of Vitamins K, A, C and B6.It is also rich in folate, iron, manganese, magnesium, calcium and potassium. Both, spinach and lettuce are rich in lutein and zeaxanthin that defend the cells from damaging effects of free radicals.

Okra (Lady’s Finger):

Okra contains antioxidants that are excellent in maintaining healthy mucous membranes and lungs. Okra is high in Vitamin C content, which protects body from infections and cold causing virus. The rich fiber and mucilaginous content in okra pods help in smooth peristalsis of digested food particles and relieve constipation condition. The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones. The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.

 Yam:

A form of sweet potato, yams typically contain a much dryer flesh and boast a different nutritional content .Yam is good source of Vitamin B6 that helps protect the blood vessel walls from damage. Complex carbohydrates and fiber in yams helps to control blood sugar. Yams contain manganese, potassium, phosphorus and healthy carbohydrates and are an excellent source of fiber and are high in protein. They may improve heart health. Yams are high in soluble fiber which helps to reduce cholesterol levels naturally, thereby lowering the risk of heart disease. Wild yams are a source of natural chemicals called diosgenins that have activity similar to that of the hormone progesterone.

Carrot:

Want to look more attractive eat carrots. They are a rich source of beta carotene and other antioxidants. This helps slow down the aging of cells. Vitamin A and antioxidants protects the skin from sun damage. Vitamin prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, uneven skin tone. Dietary intake of carrots has cardiovascular benefits and anti-cancer benefits as well. It’s the best to prevent infection. They can be used on cuts shredded raw or boiled and mashed. Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

 Tomato:

Tomatoes are good for your skin. It contains a considerable amount of Calcium and Vitamin K which helps in strengthening bone tissues. The Vitamin A in tomatoes works perfectly to keep your hair shiny and strong. In addition, it also does wonders for your eyes and teeth. Eat it as a fruit or serve it like a vegetable, tomato is a rich source of lycopene that helps decrease total cholesterol levels, LDL cholesterol and triglyceride levels.

 Apple:

Apples are a rich source of phytochemicals (anti-oxidants) such as quercetin, catechin, phloridzin and chlorogenic acid. Consuming one or more apple a day reduces risk of some cancers, cardiovascular disease, asthma, type 2 diabetes and promotes weight loss.

An apple won't replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.Apples are known to contain good amount of vitamin A which helps to improve vision. More importantly it helps to improve night blindness.

Banana:

These yellow-skinned fruits are ideal for health because they have a sweet taste that most people enjoy. Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health. It is also a very good source of vitamin B6 and high in dietary fiber, vitamin C and manganese. Avoid bananas if you have kidney disease.

Berries:

Berries such as cranberries, blueberries and strawberries are a good source of polyphenols, especially anthocyanins, and dietary fiber, and they are an essential fruit group in a heart-healthy diet. Berries have proven cardiovascular benefits in healthy people as well as in people with existing metabolic risk factors.

Black berries are a good source of Vitamin K and Vitamin C. Vitamin C functions as an antioxidant and help for protection from immune deficiencies.Blueberries helps to reduce our chances of developing diseases related to inflammation of the cells. Strawberries are high in antioxidant phytonutrients known as phenols. Phenols are responsible for protecting the heart from disease, reducing risks of cancer, and acting as an overall anti-inflammatory fruit.

 

Oranges:

Since oranges are low glycemic index (42) and low glycemic load fruit, they do not cause a sudden spike in blood glucose levels. Moreover, oranges are full of dietary fiber and vitamin C (116 percent Daily Value) that helps fight infection and build a good immune system. Orange juice has also been found to reduce the risk of formation of kidney stones.

Eat fruits the way nature provided - fresh and whole. Whole fruit contains fiber that helps you feel full and contains much less calories as compared with its dried version. . For example, one-fourth cup of raisins is equivalent in calories to a cup of grapes.