Eat Your Greens
Which vegetables are really best?
Vegetables are an important part of your daily diet. They contain vitamins and minerals that can help to keep you healthy.
Vegetables can help to protect you from some diseases. Ideally, you should aim to eat five types of vegetables a day. All vegetables are good for you and have their benefits.
Try to buy vegetables that are in season and choose for freshness and quality. Mix it up for a variety of nutrients and colours to keep it interesting.
Eat raw vegetables where possible and do not overcook as this can lead to nutrient loss.
Vegetables are an important part of your daily diet. They contain vitamins and minerals that can help to keep you healthy. A high intake of vegetables can assist you to:
- maintain a healthy weight,
- lower your cholesterol, and lower your blood pressure.
In addition, vegetables can help to protect you from some diseases. Research shows that if you regularly eat lots of vegetables you have a lower risk of Type 2 Diabetes, stroke, heart disease, cancer and high blood pressure.
Some information on a variety of coloured vegetables and their benefits to your health are listed below:
Broccoli is full of cancer-fighting antioxidants. Also, broccoli is rich in beta-carotene, vitamin C and folate, so it is good at boosting your immunity to colds and flus.
This veggie’s curly green leaves are full of vitamin C, an antioxidant that may reduce the risk of heart disease by lowering levels of LDL, or ‘bad’ cholesterol.
Spinach is packed with carotenoids—antioxidants that promote healthy eyes and help prevent macular degeneration, the leading cause of blindness in older adults.
Carrots are loaded with eye, skin and hair-enriching nutrients. They’re also the richest vegetable source of some important antioxidants, like vitamin A. And because they’re rich in vitamin C, carrots can help to protect your cardiovascular system from damage.
Onions are particularly good for people suffering from (or at risk of developing) osteoporosis. They are loaded with a peptide called GPCS which scientists believe slows your body’s loss of calcium. Onions may also be useful in the fight against heart disease and diabetes because they’re full of vitamin C and folate.
One red capsicum is light on calories but heavy in vitamin C, providing 150 percent of your recommended daily value and warding off atherosclerosis, which can lead to heart disease.
- Aim for 5 serves of veggies per day
- Mix it up for a variety of nutrients and colours to keep it interesting
- Try to buy vegetables that are in season and choose for freshness and quality
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