GET YOUR DAILY DOSE OF VEG-ENERGY

Feeling heavy, lethargic or unwell? It could be that you are lacking vegetables in your diet. Vegetables are not only a source of fiber, essential to keep your bowels moving, they also contain vitamins and minerals, which keep you energized.

Ms.Padma, Nutritionist at Star Hospitals, says, “All food groups are recommended for a balanced diet, but vegetables are a must. Packed with vitamins, minerals, iron and calcium, and low in calories, vegetables are not only filling, but they also make us feel energetic.”

One of the reasons why people experience a lack of energy is bad bowel movements. Constipation, in particular, can effectively be overcome with an adequate intake of vegetables. It would seem that everyone today is talking about high fiber foods. This is because diets that are low in fiber or high in fat, increase the risk for constipation, diverticular disease, and hemorrhoids. There are two types of fiber, insoluble and soluble, which are both beneficial and pass through the body without being digested. Insoluble fiber plays a vital role in keeping the colon and intestines functioning well. It regulates bowel movements, and may potentially reduce the risk of colon cancer as well.  Along with adequate quantities of water, insoluble fiber like whole wheat flour, vegetables, and nuts, help reduce constipation.

“You need to have at least three servings (each approximately 100 gms) of vegetables per day”, says Ms. Padma.  “Make sure that these servings contain root vegetables, leafy vegetables, and colorful vegetables like red and yellow bell peppers, tomatoes, etc., as they contain antioxidants and lycopene, which fight cancer.”

Another powerful benefit of vegetables is that they stave off Cardiovascular Disease. An increasing number of observational findings have recorded a considerably lower incidence of Coronary Heart Disease in people who maintain a diet that is high in fiber. Reducing red meat and fatty foods in your diet and increasing your intake of vegetables, also helps you maintain a healthier weight, lowers blood pressure and improves blood sugar control.

Growing your own vegetables is recommended, as you can ensure they are grown organically and in a healthy environment. You can grow them in pots and large boxes, or if you have a place, then start a kitchen garden!

“Making the right food choices can impact your health and energy levels,” says Ms. Padma. “Fill half your plate with seasonal fresh fruit and vegetables, and you will be doing your part in protecting yourself from life-threatening illnesses while enhancing well-being and energy levels. Raw vegetables in the form of salads are particularly healthy.  A salad of raw vegetables, fresh fruit, dried fruit, and nuts, makes a highly nutritious, energizing meal!”