3 Reasons to Include Fruits and Vegetables in Your Diet
If you are a hard-core non-vegetarian, chances are that you rarely include vegetables in your daily diet. But if you want to maintain a healthy weight or want your weight loss effort to be a success, including vegetables and fruits in your diet is essential.
Fruit and veggies are packed with the minerals and vitamins your body needs to function optimally and are also rich in anti-oxidants. These anti-oxidants protect you from heart diseases and cancer. According to the new Australian Dietary Guidelines, you should include two fruits and five vegetables or legumes in a day.
So, let’s see why exactly they are so beneficial for you.
Source of good fibre:
They are an excellent source of fibre, which is critical to healthy digestion. They also help in lowering your cholesterol. Eating fruits and vegetables will keep you full, thus cutting down on your food cravings. This in turn will help you lose weight.
Packed with vitamins and minerals:
You should include vegetables and fruits in your diet because they provide you with potassium, which helps in maintaining a healthy blood pressure; folate, which is important for expectant mothers to help prevent spina bifida; Vitamin A, which is good for the eyes and Vitamin C, which helps in absorption of iron.
Low in fats and calories:
As fruits and vegetables are low in fats and calories, they help in maintaining a healthy weight.
For example, if you put in 400 calories of oil, it will not fill your stomach and will leave you starving. If you load yourself with 400 calories of chicken, it will fill about 25 % of your stomach, leaving room for more food. However, if you fill with 400 calories of fruits and vegetables, you will be absolutely jam packed and there will be no room for more food.
You can eat your vegetables raw, cooked, made from frozen or canned. However, it is best to eat them fresh as they retain their nutritional integrity. It is really important to keep your diet varied and include as many colours as possible. The more colours you have on your plate, the better. Mix it up, as each colour will give you a different nutrient.
However, you need to get the portion size right as well. Eating a portion of fruit or vegetable is far better than drinking it from a can. These juices are loaded with sugar and will result in weight gain, so make an effort to stick to eating your seven-a-day as opposed to drinking them.