ACTUAL BENEFITS OF FRUITS AND VEGETABLES
- They give you
high nutrition and low calories, with their rich nutritional composition,
high fibre and water content.
- They boost
immunity, improve stamina and protect from several health problems such as
poor skin and hair, obesity and chronic degenerative problems like hear
disease, diabetes, cataract or cancer.
1. Weight Management
- They are low in
calories and fat content.
- They are high in
fibre, micro-nutrients and anti-oxidants and have high satiety value.
- Work as fillers
and free foods, except potatoes, sweet potatoes, yam (jimikand), and colocasia (arbi), which
should be moderated.
2. Blood Pressure
Control and Heart Management
- Their low sodium
content and high potassium content prevent accumulation of cholesterol in
arteries.
- Green leafy
vegetables are a rich source of Omega-3 fats, the kind present in fish,
which prevents heart disease.
3. Blood Glucose
Management
- Fibre in fruits
and vegetables maintain glucose levels.
- Anti-oxidants
prevent cell damage in diabetic patients.
- However,
excessive consumption of sweet fruits and juices can impair glucose
control.
- Diabetics need
to restrict their intake of mangoes, bananas and potatoes.
4. Digestive
Management
- Their high fibre
content helps in good bowel movement.
- Helps in
maintaining gut health and prevents constipation.
5. Immunity
Management
- Their
anti-oxidants boost immunity and prevent nutritional deficiencies like
anemia.
- They help in
maintaining good hair and skin health.
Healthy Tips
- Wash fruits and
vegetables thoroughly in saline water.
- Include at least
5 servings of brightly coloured fruits and vegetables daily.
- Have them in
soups, salads, juices and desserts.
- Mix in chapattis
and pulses (dals).
- Choose cooking
methods with minimum cooking time.
- Avoid eating cut
fruits and salads outside to prevent infection.