Why you need more VEGETABLES in your DIET!



Fruits and Vegetables are neat, they make you feel good from your head to feet.
                                                                                                                   -Mallerie

Most people are used to the saying that "An onion can make people cry but there's never been a vegetable that can make people laugh". Although this may sound true on some level but I would love you know that not only are vegetables able to make you laugh, vegetables also are life-changers.

Nutritionists and dieticians have advised that vegetables should make up to fifty percent of your plate. Impressive right!


 Vegetables aka veggies are:

- naturally low in fat and calories;
- cholesterol free
- rich in potassium, magnesium, calcium and vitamins(A, B, C, K);
- fibre and omega-3 fatty acid containing food.

Vegetables can be eaten raw or cooked. They are organized into five(5) subgroups based on their nutrient content:

- dark-green veggies: spinach, lettuce, beet, turnip greens, broccoli, cabbage, asparagus;
- starchy veggies: corn, peas, parsnips, potatoes, pumpkin, squash, zucchini, yams;
- red and orange veggies: carrots, red peppers, sweet potatoes, tomatoes;
- beans and peas: black-eyed peas, lentils, kidney beans, lima beans, chickpeas, soy beans, green beans;
- other veggies: eggplant, okra, onion, ginger, garlic, cucumber, mushrooms, thyme, lemon grass, cauliflower, artichoke.

Health benefits of vegetables includes:

1. Vegetables can fight bloating and prevent constipation;
2. Vegetables help hydrate the skin and give it a youthful glow;
3. Vegetables contain fibre and this can aid in bowel movement;
4. Vegetables can help maintain healthy blood pressure;
5. Vegetables rich in potassium and water help flush excess sodium in the body thus restoring the body's fluid balance;
6. Vegetables containing omega-3 fatty acids and B vitamins can help fight anxiety and depression;

7. Vegetables rich in folic acid aid the production of red blood cells thus enhancing brain development;
8. Vegetables rich in calcium can aid in bone-building and development;
9. Vegetables like tomatoes rich in lycopene can serve as natural sunscreen and finally;
10. Vegetables can help you lose weight and fend-off chronic diseases.

Vegetables are indispensable to us enjoying good health and keeping diseases at bay. They are fun to eat and can serve as naturel snacks. As a matter of fact, they can be homegrown.

USDA advise that you take 1-4 cups of vegetables a day. So take out time to plan your diets around vegetables and start to consciously enjoy the great benefits from vegetables today!





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