Antioxidants - which are found in many fruits and vegetables - were found to protect the thymus, researchers said

Including enough fruits and vegetables in the diet is a positive aspect that every individual can adopt to stay healthy and experience numerous benefits that are likely to prevent heart diseases, diabetes, stroke, high blood pressure and some type of cancers owing to their nutritional value and antioxidant properties they offer. Moreover, they are loaded with fiber, hence easily digestible and keep our digestive system on track.

 So let us learn some tips and interesting ways to include these veggies and fruits and enjoy the benefits of flavonoid, phytonutrients and phytochemicals to achieve a healthier version of ours-

Keep them handy and prepared: Buy fresh seasonal fruits and vegetables and even the canned and frozen ones are good alternatives. Avoid juice and the canned fruits containing sugary syrup since they are low in nutrients and high in sugar content. Just wash and chop them and keep them in sealed containers in the fridge to keep them fresh and ready to eat so that you can grab them and prepare a salad or have them raw whenever you are hungry rather than grabbing some calories rich unhealthy snacks item. For example, you can have celery and peanut butter or maybe baby carrots and hummus instead of some chocolate chips or cookies.

Include salad: Salad does not have to be boring like just having lettuce or tomatoes. Make it tasty and interesting by spicing up with some healthy and nutritional items like the lettuce being garnished with sautéed green onions and adding spices and herbs.  You can even make it more fascinating by topping the fruits with nuts.

Prepare soup: Prepare healthy soup or stews with fresh veggies to increase your vegetable intake with simple vegetables like carrots, spinach, green beans, quinoa, tomatoes, and mushrooms for an easy and healthy meal.

Prepare dressings: Spinach, cucumber, olives, onion, garlic, parsley, red peppers, are a great dressing for salads and can be topped well with olive oil, flax oil, lemon juice or apple cedar vinegar to spice up. Apart from these simple onions, peppers, zucchini, mushrooms can be well sautéed in olive oil and spiced up with herbs to be added to meals like pasta, omelette, pizzas and even salads.

Dips are great options: Colourful and tangy cucumber dip made with sour cream, lemon juice, and garlic is a perfect example of a vegetable dip to be served with a colourful platter of healthy vegetable salad like tomato, broccoli and carrots.

Indulge in smoothies: A smoothie made with vegetables or fruit is a great option for breakfast. Add simple fruits like cherry, strawberry or banana and any other fruit with almond or low fat milk for a nutritional boost.  Even vegetables like kale, spinach, celery, carrots, cucumbers, cilantro, parsley, can be blended welll along with avocado for a thicker and creamier texture to prepare a smoothie and is a perfect power packed nutritional breakfast.

Overall these few tricks and ideas to include more of fruits and vegetables to meet the challenge of your daily nutritional requirement is really interesting and a delightful treat for both eyes and tongue.

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