Chandi Schwab:
We all know vegetables are good for us, but do we really understand why? Vegetables are power foods that are low in fat but contain good amounts of vitamins, minerals, antioxidants, and fiber. The list of their goodness goes on and on. I really could have broken it down even more and pointed out how eating vegetables even improves our physical appearance. I will save that for another day though. Please read the whole thing and enjoy the recipe at the end. You WON’T be disappointed.
Vitamin Power:
These are the Vitamins found in vegetables, and their benefits.
B Vitamins:
B vitamins support healthy metabolism and promote the growth and division of red blood cells. Leafy green vegetables, potatoes, lentils and beans are good sources of many B vitamins. True B vitamin deficiencies are uncommon, but according to research done at Oxford University, large quantities of B vitamins may combat memory problems in the elderly and slow the development of dementia.
Vitamin E:
Leafy green vegetables, pumpkin, asparagus and broccoli are vegetables abundant in vitamin E, although the best food sources of vitamin E are oils like safflower and olive oil. According to the Linus Pauling Institute, many people do not get enough vitamin E. Its main role is as an antioxidant. Like other antioxidants, vitamin E helps protect cells from the harmful effects of free radicals. It also helps maintain the health of the immune system.
Vitamin K:
According to "Essentials of Nutrition and Diet Therapy," the majority of vegetables contain some vitamin K, but green vegetables contain the most. Swisschard, broccoli and parsley are all high in this vital nutrient. Named for the German word "koagulation," or "coagulation" in English, vitamin K plays a major role in blood clotting. It is also important to bone health.
Vitamin C:
A powerful antioxidant, vitamin C is responsible for building and maintaining healthy tissue. According to "Essentials of Nutrition and Diet Therapy, "deficiency in vitamin C results in fragile capillaries that readily rupture, poor bone health, and bleeding gums. Vitamin C is readily available in strawberries and citrus fruit, but some vegetables are also good sources. In fact, a half cup of raw, chopped red pepper has more vitamin C than 6 oz. of orange juice. Potatoes and broccoli also contain vitamin C.
Must Have Minerals:
How often do we think about the minerals that go into our bodies?
Minerals build strong bones, teeth and muscles, make hormones, regulate the heart beat and perform many more tasks in the body. Major minerals include calcium, magnesium, phosphorus, potassium, sodium, chloride and sulphur, which the body needs in large amounts. Iron, manganese, copper, iodine, zinc, fluoride and selenium are trace minerals that are essential, too, yet only needed in small amounts. Vegetables are a source of these minerals. While some contain more than one kind of mineral, certain minerals can be found in larger amounts than others.
Antioxidants:
Like fruits, vegetables are also home for many antioxidants that help protect our body from oxidant stress, diseases, and help to develop the capacity to fight against these by boosting our immunity.
Oxidants get into our bodies from many sources, they can come from eating fatty foods, smoke in the air or that you have inhaled, drinking alcohol etc… All of these put bad elements into our bodies which invariably cause problems for us overtime as they latch on to good body cells. By creating a regime of regular anti-oxidant intake you are helping your body fight off disease, it is also known to be good in the fight against cancer cells and reduction of fat in the blood stream helping problems with the heart. Due to the way anti-oxidants help the body clear out the bad it is said to help in slowing down the ageing process keeping our body cells fresh and clean.
Fiber:
In addition, vegetables contain soluble as well as insoluble dietary fiber. Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.
Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight.
Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. So, I guess the point of this post is to encourage you to EAT MORE VEGGIES!
Enjoy this recipe:
Veggie Pitas
Ingredients
- 1 (15-ounce) can chickpeas or white beans, rinsed and drained
- 1 to 2 tablespoons water
- 1/4 cup grated Romano cheese
- 2 teaspoons freshly squeezed lemon juice
- 1 teaspoon kosher salt, plus more for seasoning
- Pinch red pepper flakes
- 1/4 cup extra virgin olive oil
- Freshly ground black pepper
- 1/2 ripe Hass avocado, pitted and sliced
- 1 small cucumber, sliced or 1/2 bell pepper, seeded and sliced
- 10 to 12 whole-wheat pita minis (3 inches), lightly toasted
Directions
Combine the chickpeas, water, cheese, lemon juice, salt and red pepper flakes in a blender and puree until completely smooth, about 5 minutes. While the motor is running, pour in the olive oil and process until fully incorporated and velvety. Season with pepper, to taste.
Spoon a tablespoon bean spread into toasted pitas. (Put remaining bean spread in an air-tight container.) Add avocado and cucumber slices, or other vegetables of choice and season, to taste, with salt and pepper. Enjoy!
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