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healthy
A healthy life tips
In our busy schedule we just stop taking care of ourself. We worked so hard to achieve our dreams, worked hard to get fame and money. But forgot to pay attention in most important topic that is our health.
Health one only thinks about it when they become sick or have major disease.
But before that no one cares about it.
Eat whatever surrounds you .One only gets notice about what food they intake cause stomach pain or indigestion.
But why not to pay attention over intake food before the disease?
A healthy diet is eating a balanced diet with all the nutrient's , vitamin, minerals ,antioxidant ,fibers , prebiotic.
But is that okay to eat over of above enrich food.
No that is why we have concept of balance diet.
A BALANCE DIET is key to healthy food. Eating food is balanced matter.
To fulfill daily requirements nutrients need in our body.
CONCEPT OF COLOUR VEGETABLES AND FRUITS - Why to just eat only green vegetables and fruits when colour fruits and vegetable are too enrich with nutrients
Fruits and vegetables get their coloration from phytochemicals, natural bioactive compounds which, in addition to giving many fruits and veggies their eye-catching hues
In fact, the most vibraits and vegetables are the richest in vitamins, minerals, fiber and antioxidants.
According to the food pyramid, you should be eating up to nine servings of vegetables and fruits each day.
Clinical dietitian Jennifer Ventrelle, MS, RD, LDN, recommends filling at least three-quarters of your plates at lunch and dinner with vegetables.
MAINLY RED,ORANGE, YELLOW BLUE AND PURPLE FRUITS AND VEGETABLES ARE INCLUDED IN COLOURED ENRICH FOOD WITH NUTRIENTS.
1. Red fruits and vegetables, such as tomatoes, strawberries and red beans, are packed with vitamin C, vitamin A, potassium and antioxidants.
SOURCES : Red peppers,Tomatoes,Strawberrie,sRaspberries,Watermelon,Apple,sranberries,Kidney beans,Cherries,Grapes,Red onions,Pomegranate,Beets
2.Yellow/orange fruits and vegetables, including carrots, peaches, squash and pineapple, are also loaded with vitamin C, vitamin A and potassium. They can also boost the immune system and enhance visionProvide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
SOURCES : Carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn.
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Sources- blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.
CONCEPT OF GREEN VEGETABLES AND FRUITS
Though coloured fruits and vegetables loaded with nutients and also helps to fight against diseases. But our food plate is incomplete without green vegetables .
Even if colour vegetables and fruits are loaded with so much of vitamin and minerals but there calories intake are high.
But this is not in case of green vegetables .
GREEN VEGETABLES HAS VERY LESS OR NO FAT CONTENT.
Green leafy have been an important portion of the daily diet. Being power-packed with a variety of vitamins and minerals makes them a mandatory addition to every healthy diet plan. The fat and sugar content of green leafy vegetables is minimal, which also makes them fit for a weight loss diet.
They also protect your body by strengthening the immune system, slowing down signs of ageing, and preventing heart diseases, high blood pressure, and cancers.
Nutritional Content of Green Leafy Veggies
Packed with Vitamins– All leafy greens have an abundant store of nature’s vitamins. However, kale, spinach, moringa, and cabbage are known for their superior vitamin content. You get a good amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, vitamin B1, B2, B3, B5 and, B6 from these vegetables.
High mineral content– Minerals like iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium can be added naturally to your diet by eating green leafy veggies. They help to maintain the daily requirement and overcome the deficiency of dietary minerals by providing an adequate amount of minerals in every bite.
CONCEPT OF WHITE FRUITS AND VEGETABLES
After knowing importance of coloured fruits and vegetables it is also importance to how white colourless food are loaded with health benefits.
These include anthoxanthins which help lower cholesterol and blood pressure and sulfur which detoxifies our liver and help with protein structure and skin health. White foods may also contain allicin which has anti-tumor properties and quercetin which has anti-inflammatory properties.
For eg
* Cauliflower is an excellent source of vitamins C, A and B, calcium and folate.
* White mushrooms offer us lots of protein, fiber, potassium, selenium, riboflavin, and niacin.
*Garlic are rich sourse of Manganese,Vitamin B6,Vitamin C,Selenium and Fiber.
^Garlic can help protect against illness, including the common cold.
Garlic are well known for reducing blood pressure and improved cholesterol level
White onion have property of anticancer, effective against fungus,anti inflammatory properties,anti parasitic, Potential to fight against lung disease.
VITAMINS
In our daily life we keep hearing about eating succient amount of vitamin .
But what are vitamins and how they helps in out health.
Vitamins are biochemical compound which are essential to carry different metabolic functions .
Metabolic functions in body include all the biochemical process occurring in our body .
Vitamins are classified in two category based on there solubility in water
1. water soluble vitamin
2. water insoluble vitamin
1. Water soluble vitamin are soluble in water .That is reason they are soluble in water and pass through the urine.
We need to take these vitamins daily or in short interval.
Vitamin B and C
2Water insoluble vitamins are generally fat soluble vitamins.
Because these vitamins are fat soluble it is not required to take these vitamin daily.
ALL vitamin excluding b and c
© Priya kumari
In our busy schedule we just stop taking care of ourself. We worked so hard to achieve our dreams, worked hard to get fame and money. But forgot to pay attention in most important topic that is our health.
Health one only thinks about it when they become sick or have major disease.
But before that no one cares about it.
Eat whatever surrounds you .One only gets notice about what food they intake cause stomach pain or indigestion.
But why not to pay attention over intake food before the disease?
A healthy diet is eating a balanced diet with all the nutrient's , vitamin, minerals ,antioxidant ,fibers , prebiotic.
But is that okay to eat over of above enrich food.
No that is why we have concept of balance diet.
A BALANCE DIET is key to healthy food. Eating food is balanced matter.
To fulfill daily requirements nutrients need in our body.
CONCEPT OF COLOUR VEGETABLES AND FRUITS - Why to just eat only green vegetables and fruits when colour fruits and vegetable are too enrich with nutrients
Fruits and vegetables get their coloration from phytochemicals, natural bioactive compounds which, in addition to giving many fruits and veggies their eye-catching hues
In fact, the most vibraits and vegetables are the richest in vitamins, minerals, fiber and antioxidants.
According to the food pyramid, you should be eating up to nine servings of vegetables and fruits each day.
Clinical dietitian Jennifer Ventrelle, MS, RD, LDN, recommends filling at least three-quarters of your plates at lunch and dinner with vegetables.
MAINLY RED,ORANGE, YELLOW BLUE AND PURPLE FRUITS AND VEGETABLES ARE INCLUDED IN COLOURED ENRICH FOOD WITH NUTRIENTS.
1. Red fruits and vegetables, such as tomatoes, strawberries and red beans, are packed with vitamin C, vitamin A, potassium and antioxidants.
SOURCES : Red peppers,Tomatoes,Strawberrie,sRaspberries,Watermelon,Apple,sranberries,Kidney beans,Cherries,Grapes,Red onions,Pomegranate,Beets
2.Yellow/orange fruits and vegetables, including carrots, peaches, squash and pineapple, are also loaded with vitamin C, vitamin A and potassium. They can also boost the immune system and enhance visionProvide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
SOURCES : Carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn.
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Sources- blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.
CONCEPT OF GREEN VEGETABLES AND FRUITS
Though coloured fruits and vegetables loaded with nutients and also helps to fight against diseases. But our food plate is incomplete without green vegetables .
Even if colour vegetables and fruits are loaded with so much of vitamin and minerals but there calories intake are high.
But this is not in case of green vegetables .
GREEN VEGETABLES HAS VERY LESS OR NO FAT CONTENT.
Green leafy have been an important portion of the daily diet. Being power-packed with a variety of vitamins and minerals makes them a mandatory addition to every healthy diet plan. The fat and sugar content of green leafy vegetables is minimal, which also makes them fit for a weight loss diet.
They also protect your body by strengthening the immune system, slowing down signs of ageing, and preventing heart diseases, high blood pressure, and cancers.
Nutritional Content of Green Leafy Veggies
Packed with Vitamins– All leafy greens have an abundant store of nature’s vitamins. However, kale, spinach, moringa, and cabbage are known for their superior vitamin content. You get a good amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, vitamin B1, B2, B3, B5 and, B6 from these vegetables.
High mineral content– Minerals like iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium can be added naturally to your diet by eating green leafy veggies. They help to maintain the daily requirement and overcome the deficiency of dietary minerals by providing an adequate amount of minerals in every bite.
CONCEPT OF WHITE FRUITS AND VEGETABLES
After knowing importance of coloured fruits and vegetables it is also importance to how white colourless food are loaded with health benefits.
These include anthoxanthins which help lower cholesterol and blood pressure and sulfur which detoxifies our liver and help with protein structure and skin health. White foods may also contain allicin which has anti-tumor properties and quercetin which has anti-inflammatory properties.
For eg
* Cauliflower is an excellent source of vitamins C, A and B, calcium and folate.
* White mushrooms offer us lots of protein, fiber, potassium, selenium, riboflavin, and niacin.
*Garlic are rich sourse of Manganese,Vitamin B6,Vitamin C,Selenium and Fiber.
^Garlic can help protect against illness, including the common cold.
Garlic are well known for reducing blood pressure and improved cholesterol level
White onion have property of anticancer, effective against fungus,anti inflammatory properties,anti parasitic, Potential to fight against lung disease.
VITAMINS
In our daily life we keep hearing about eating succient amount of vitamin .
But what are vitamins and how they helps in out health.
Vitamins are biochemical compound which are essential to carry different metabolic functions .
Metabolic functions in body include all the biochemical process occurring in our body .
Vitamins are classified in two category based on there solubility in water
1. water soluble vitamin
2. water insoluble vitamin
1. Water soluble vitamin are soluble in water .That is reason they are soluble in water and pass through the urine.
We need to take these vitamins daily or in short interval.
Vitamin B and C
2Water insoluble vitamins are generally fat soluble vitamins.
Because these vitamins are fat soluble it is not required to take these vitamin daily.
ALL vitamin excluding b and c
© Priya kumari
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