DO YOU EAT ENOUGH VEGETABLES?

Vegetables have little opposition in many parts of our society. It’s boring, doesn’t taste or is just not for strong men. Vegetables in particular, but also fruit and other plant-based foods such as herbs and spices, provide us with an incredible amount of micronutrients, which are not contained in products of animal origin or only in small quantities.

Why is it so important to eat enough vegetables and plant-based foods?

You hear it over and over again: “Eat more vegetables.” However, what does not sound very attractive to many people brings immense health benefits. Conversely, too few vegetables in the diet can lead to deficiency symptoms, which can be felt, for example, in fatigue, forgetfulness and matte skin, hair and nails.

Other plant-based foods also provide a variety of vitamins, minerals and phytonutrients that are beneficial to your body. The low calorie density is another plus and the same applies to the high content of fiber, which is important for a well-functioning digestion and at the same time provide food for the good intestinal bacteria.

Healthiest plant-based foods

Admittedly, there is no healthiest food. It would be of no use if we fed on the one superfood every day. Much more depends on the combination of different foods in order to be able to supply our body with a wide range of nutrients – true to the motto “Eat the rainbow”. The order of the following foods therefore has little meaning.

Spinach

This green leafy vegetable has a really impressive nutrient profile. Vitamins A, C and K as well as folate are particularly high. Another advantage is the many antioxidants in spinach. They neutralize free radicals in the body, which usually lead to damage to cells, organelles and even DNA. If you take enough antioxidants, the destructive free radicals are rendered ineffective.

One study showed that green leafy vegetables such as spinach contain a lot of beta-carotene and lutein, two antioxidants associated with a reduced risk of cancer.

Broccoli

Another green superstar. Broccoli contains a compound called Sulforaphan, which can have a preventive effect against cancer. In an animal study, Sulforaphan was able to reduce both the number and size of breast cancer cells and stop tumor growth. In addition, broccoli contains a lot of vitamins C and K as well as a good proportion of folate, manganese and potassium.

Wheatgrass

Wheatgrass comes from the freshly sphered grasses of wheat grains. However, its composition has nothing to do with the grain. It is gluten-free and has a completely different, significantly better nutrient profile.

Vitamins C and E as well as glutathione are found in large quantities in wheat grass. They serve as powerful antioxidants. An animal study showed that wheatgrass effectively reduces oxidative stress. Vitamin A, iron, magnesium and calcium are also abundant. Of its 17 amino acids, 8 are essential. This means that they cannot be produced by the human body and must be fed through food – an excellent source of plant protein.

Nettle

Weed was yesterday. Nettles are not only a nutrient bomb, but can also protect us from harmful bacteria. They were already used by the ancient Egyptians as a cure for arthritis and back pain.

Its ingredients include vitamins A, C, K and some B vitamins. In addition, calcium, iron, magnesium, phosphorus, potassium and sodium as well as healthy fatty acids, all essential amino acids and valuable polyphenols. They are also packed with antioxidants.

A superfood that can be found for free at the nearest street corner. If you want to benefit from them yourself, you should pick them with gloves in areas where there is no high exhaust emissions.

Carrots

They are a vitamin A bomb and also contain a high proportion of beta-carotenes, which give them the orange color and are powerful antioxidants.

One study showed that with each serving of carrots per week, the risk of developing prostate cancer decreased by 5%. Researchers also found an astonishing result for another variant of cancer: Smokers who ate carrots at least once a week were three times less likely to develop lung cancer. Other ingredients found in large numbers in carrots are vitamin C, K and potassium.

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Try These New Interesting Ways To Cook Your Vegetables For A New Flavor

It is sometimes challenging to make the household eat vegetables, especially the little ones. People are used to the natural tangy flavor of meat and dairy, and when it comes to veggies, all they think about is the boring taste. Well, this is not exactly true. Vegetables have their own fresh, natural flavor, and all you need to do is to bring out this flavor and make it blend with the other ingredients of your dish.

The technique in cooking a delicious vegetable dish is to cook the veggies properly. You do not want to remove the fresh taste of the vegetables by cooking them too much. A perfectly-cooked vegetable can offer you a delicious treat to your taste buds, and most importantly, a long list of health benefits. If you are ready to re-introduce vegatables in your meal plan, then you have come to the right place!

Better Start Cooking Your Vegetables The Right Way For Your Household

The key in cooking the vegetables for their best quality is to cook them as lightly as possible. You have the set the timing correctly when you heat the veggies because you do not want them to be overcooked, giving them this mushy texture once you put them in your mouth. It will actually make the veggies more appetizing if you let their natural crisp remain after cooking. Of course, you also need to make sure that they are not undercooked to the point that you will need to chew the vegetables many times.

Aside from the timing of cooking the vegetables, the timing of buying them from the grocery store also matters. As much as possible, cook them as soon as you have arrived home from the store. This ensures that the veggies’ natural flavor is retained after preparing them for your dish. All the essential vitamins and minerals of the vegetables will also be present if served right away.

Think Of New Ways In Cooking Your Vegetables For A Unique Food Experience

This may also be the time for you to start exploring other methods to serve vegetables to your household. Apart from the usual boiling of vegetables or mixing them in a stew, why not try grilling them? This will give your veggies a different taste that will surely make the household crave for something that they usually ignore in the dining table.

Upon serving the vegetable dish, you can make your friends crave for this delicious food as well by taking a picture and sharing it to your followers. Don’t be surprised if your tiktok followers come to you to have some of these vegetables.

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