Nutrients in VEGETABLES, FRUITS AND NUTS

Chapter 31

VEGETABLES, FRUITS AND NUTS

Those who want to remain young looking and healthy whole life should increase the amount of fruits, vegetables and nuts in their diet. A nutritious diet helps the body burn calories faster and maintains a healthy metabolism.  Vitamin A, C and E found in all green leafy vegetables and fruits have been shown to prevent cancer.

       Fruits and vegetable juices are very low in calories. Hence these are taken by people who want to reduce weight.

       As soon as you get up in the morning take a glass of lemon juice with salt, jeera and mentya (Fenugreek). Taking fresh fruits and vegetables in the form of salad for breakfast is very good for health. Add some sprouts and lemon juice. If you take this breakfast regularly, your skin will gain a natural shine and you won’t need any makeup.  Taking enough green leaves, figs, mustard and milk will make your bones strong. Small accidents will not be able to harm your bones.

        Some people avoid nuts thinking that they are high in calories and rich in fats. But actually nuts contain unsaturated fats which help reduce the bad cholesterol and increase the good cholesterol in the blood. Those who eat nuts regularly die of heart attack. Anti oxidants present in nuts help reduce the risk of cancer. Nuts have plenty of proteins, vitamin B & E, zinc, calcium and Magnesium. If you eat a mixture of different types of nuts, you will get all the vitamins and minerals your body needs.

       The fiber and fat in nuts is helpful in treatment of diabetes and in protection against heart problems. Nuts are also beneficial in cure of constipation, varicose veins and in reducing the risk of breast and prostrate cancer.

Herbs are leaves of aromatic plants which are rich in nutrients and minerals. They are used to cure cold, flue, cough, pain and throat infection.

One glass of fresh fruit juice prepared at home is very good to keep you energetic. Avoid bottled fruit juices since they have too much sugar and are high in calories.

While watching TV, avoid munching chips or any other fried stuff. Take an apple, guava or any other fresh fruit or nut instead. Making a habit of munching a piece of carrot is also a good habit for carrot is good for the eyes, skin and hair.

Be sure to eat the peel of the fruits since the peel has many nutrients. When you are travelling, drink more tender coconut water for it will keep your fresh, cool and energetic. You get so much energy at low cost. Tender coconut water has potassium, calcium, sodium, phosphorus and iron. It is a life tonic.

Vegetables or fruits should be washed before cutting to save losing vitamins.

Drinking fresh fruit juices during the time of exams is very good to give energy to the mind. Due to the tension and fear of exam, the digestion will go wrong. Fresh fruit juice will help digestion.

During summer, lemon juice with honey is very good to keep the body cool and healthy. Grapes have anti oxidants which help reduce cholesterol in the body.

       Leafy vegetables are low in calories and fat but high in proteins, dietary fibre, iron and calcium. They are very high in phytochemicals like vitamin C, cartenoids, lutein and folic acid.

Raw food is the only source of living enzymes. Consumption of raw fruits and vegetables strengthens the immune system which is body’s defence system against diseases and cancer. This is strongly related to enzymes present in raw food.

All fruits and vegetables have different beautiful colours and smells. They are good to look, good to taste, good to smell, pleasing to the mind and also good for our body. It is good to select fruits of different colours for our diet as different fruits and vegetables have different nutrients. Let us see what the colours of the fruit or vegetable tell us about the nutrients found in it.

1. Green colour: Green colour of vegetables is due to chlorophyll. Vegetables, fruits of green colour have plenty of minerals, proteins, fibre and anti oxidant. They give strength to the body and reduce the cholesterol range. They give protection from different types of cancers and chest pain. They increase the white corpuscles and increase memory power.

2. Blue colour and Purple colour: Blue or purple coloured grapes, cabbage, brinjal and other fruits or vegetables contain plenty of photochemical, anthocinysin and phynolics.

3. Dark Green colour: Dark coloured apples, lemon, broccoli, cucumber, cabbage, green leaves, green vegetables have plenty of anti oxidants good for the eyes.

4. White colour: Banana, onion, garlic, potato, mushroom, cauliflower and other white coloured fruits and vegetables have plenty of photochemical good for health.

5. Yellow and Orange colour: the yellow or orange colour is due to the presence of cartenoids. Orange group, lemon group, mango, papaya, jackfruit, pine apple and other yellow and orange fruits and vegetables have plenty of anti oxidants, vitamin C, Carotenoids, bioflavonoid and photochemical.

6. Red colour: Red colour is due to the presence of anthocyanins. Red apples, cherry, strawberry, water melon, tomato and other red fruits and vegetables have lycopin, antosinynes and other coloured chemicals which are good for skin and health.