Nearly any reputable diet plan these days will include a lot of vegetables. It almost seems like they have become the new miracle food, but the fact is statistics support that. People who consume seven or more portions of vegetables and fruits day, a recent study has found to reduce their risk of dying from any cause by 42%. This is compared to those who eat one portion or less a day.
There is a long list of benefits that vegetables can give, but we must remember that different vegetables carry different health advantages. Some of these are quite surprising, but the point is about vegetables is not to just stick with two or three of your favorites. A wide range of vegetables, with color being the key to look for is what we should be after. So when planning our meals it is important to make constant changes so we can bring a variety of vegetables into our diet.
This article will point out certain vegetables that can provide us with some of the surprising benefits mentioned earlier. For instance, did you know that vegetables can actually help you handle stress? So read on, with the thought of shopping your entire produce section.
1. Vegetables as a comfort food. Cortisol is one of our stress hormones, and magnesium will help balance cortisol. When we eat green leafy vegetables such as kale and spinach they are loaded with magnesium. Low magnesium levels have been linked with migraines and anxiety disorders. Another great food for stress is avocados as they are loaded with folate, which is extremely healthy for the brain. Avocados should not be overlooked in the diet, as they also are some of the healthiest fats we can eat, plus potassium and glutathione.
2. Vegetables can give skin a more youthful glow. Vitamin C, which are abundant in cucumbers, broccoli, bell peppers and tomatoes are important for collagen formation. These will guard against a gene that prevents cell damage from the sunlight, environmental toxins and stress. If you want to reduce wrinkles eat these types of vegetables. Also important are vegetables loaded with beta-carotene, and these are carrots, red and orange peppers and winter squash. Look for vegetables with pigments to make you appear more healthy and beautiful.
3. Vegetables digestive issues. Vegetables are loaded with fiber, and this can help you flush wastes and other gastric irritants from the system. Bloating from gas can come from many things, but often it is produced by the bacteria in your gut; the same bacteria that help improve digestion. Certain foods like cauliflower, cabbage, prunes and Brussels sprouts can also lead to bloating.
Soluble fiber found in blueberries, nuts and other fruit slow down your digestion. Insoluble fiber found in leafy vegetables, celery, carrots and green beans helps to move everything through the digestive tract more quickly. Depending on your digestive issues you should choose the vegetables that have the fiber needed for your particular problem.
When buying vegetables typically the greener or more colorful they are the more nutritious they will be. Buying out of the produce department will be a much better option than the frozen food section or the canned vegetable section. Plus they taste a lot better.
Where you carry your weight has a lot to do with your overall health, as it is a marker for issues having to do with the kidneys and liver. Read more about how to put on good weight through diet and exercise on our website http://muscle4weightloss.com/. Rich Carroll is a writer and avid health advocate now living in Chicago.
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