The Positive Power of Fruits & Vegetables

Vegetarian nutrition is the set of health-related challenges and advantages of vegetarian diets.
Evidence suggests that vegetarians are generally healthier and live longer than non-vegetarians. They have lower rates of coronary heart disease, obesity, hypertension, type 2 diabetes and some forms of cancer. Vegetarian diets tend to be rich in carbohydrates, omega-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E, potassium and magnesium. They are generally low in saturated fat, cholesterol, and animal protein.


The benefits of fruit and vegetables ----------
There are many reasons for everyone to enjoy eating a wide variety of vegetables and fruit. Vegetables and fruit provide important vitamins such as vitamin C and folic acid. They also have other plant substances that are thought important to help prevent some diseases.

Vegetables and fruits are part of a well-balanced and healthy eating plan. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Vegetables and fruits also provide essential vitamins and minerals, fiber, and other substances that are important for good health.


There are many varieties of fruit and vegetables available and, if you buy them in season, they need not be expensive. Fruit and vegetables may be dried, canned, frozen or fresh. They can be prepared, cooked and served in a variety of ways. Eat five kinds of vegetable and two kinds of fruit every day for good health.

Why they're good for you ---------
Vitamins, minerals and chemical compounds found in fruit and vegetables are essential for human health. For example:

Vitamin A maintains eye health and strengthens the immune system.
Potassium promotes nerve and muscle functioning.
Vitamin B help convert food to energy.
Folate reduces the risk of some birth defects and helps prevent heart disease.
Vitamin C increases absorption of calcium and iron from other foods.
Vitamin E is a powerful antioxidant that protects cells from cancer-causing agents.
Dietary fibre helps move food through the digestive tract and lower blood cholesterol levels. Phytochemicals - e.g. compounds that that give tomatoes and carrots their bright colours - have antioxidant and anti-inflammatory effects.

General use of Vegetables for better ----------
Health Care Vegetables play an important role in our diet as they provide essential micronutrients and minerals to our body. Apart from their nutritive value, vegetables probably do more than any other group of foods to add appetizing colour, texture and flavour to our daily diet.

Boost Your Vegetables and Fruits Intake ----------
Research has shown that people who eat more vegetables are less likely to gain weight.

Each vegetable or fruit has its own unique package of health protective nutrients and plant compounds. Eat a variety of vegetables and fruits to get them all.

Eat more vegetables and fruits that are brightly coloured, like spinach, carrots, cantaloupe, berries and many others. These tend to be higher in vitamins, minerals and other healthy plant compounds.

All vegetables and fruit, except olives and avocados, are low in fat. Even then, the oils found in olives and avocados are heart healthy fats.

Many vegetables and fruit cost less than a bag of chips, a chocolate bar or most soft drinks!

Vegetarian Food may Protect against Cancer

Research studies presented at the American Association for Cancer Research (AACR) meeting in Baltimore has shown that eating vegetarian food protects the host body from cancer occurrence. Two studies has shown the benefits of eating broccoli sprouts which is found to be effective against infection of the mouth which may lead to stomach and oral cancers. An other study has shown that the chemicals in the sprouts have found to be effective in reducing the incidence of stomach cancers and skin cancer.


Large number of recent research has focused on the use of cabbage which is found to have anti-breast cancer properties the scientists have found a chemical in cabbage which has anticancer property.

Medicinal properties:

Cabbage leaves are used to treat acute inflammation. A paste of raw cabbage may be placed in a cabbage leaf and wrapped around the affected area to reduce discomfort. Some claim it is effective in relieving painfully engorged breasts in breastfeeding women.Cabbage contains significant amounts glutamine, an amino acid, which has anti-inflammatory properties.

The Cabbage Soup Diet is packed with nutritious vegetables and fruit, and is extremely low in fat.


Cabbage Soup Recipe.


Ingredients:


6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
3 Carrots
1 Container (10 oz. or so) Mushrooms
1 bunch of celery
half a head of cabbage
1 package Lipton soup mix
1 or 2 cubes of bouillon (optional)
1 48oz can V8 juice (optional)
Season to taste with salt, pepper, parsley, curry, garlic powder, etc.

Method:


Slice green onions, put in a pot and start to saute with cooking spray.
Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot.
Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.
Clean carrots, cut into bite size pieces, and add to pot.
Slice mushrooms into thick slices, add to pot.
If you would like a spicy soup, add a small amount of curry or cayenne pepper now.
You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need.

Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time - two hours works well. Season to taste with salt and pepper.

Ideas about Vegetarian

A vegetarian diet is known to confer a wide range of health benefits. Research has shown vegetarians to suffer less heart disease, hypertension, obesity, diabetes, various cancers, diverticular disease, bowel disorders, gall stones, kidney stones, and osteoporosis. Vegetarian diets have also been used in the treatment of various illnesses, including rheumatoid arthritis and nephrotic syndrome. Scientists studied matched pairs of vegetarians and non-vegetarians with regard to their general health. It was found that the vegetarians made 22% of the visits to hospital out-patients of non-vegetarians, and spent a similarly reduced proportion of time in hospital.

A Healthy Vegetarian Diet

A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables.

The World Health Organisation (1990) has similarly recommended a reduced intake of fat and increased consumption of complex carbohydrates. Increased consumption of fruit, vegetables, cereals and pulses is also recommended.

The nutritional guidelines from the World Health Organisation, the NACNE Report and other expert bodies form the basis of advice given on healthy eating by health professionals today.

Recent research has demonstrated the importance of protective antioxidant nutrients in the diet found in fresh fruit and vegetables. These antioxidant nutrients include the beta-carotene form of vitamin A, vitamin C and E. Many researchers now believe that these nutrients play a major role in reducing the risk of chronic diseases such as heart disease and cancer. A high consumption of fresh fruit and vegetables is a benefit of vegetarian diets. All these factors contribute to the proven health of vegetarians although it is difficult to account for the exact contribution of each nutrient. All vegetarian diets are not necessarily healthy, for example if too high a proportion of high fat dairy products are consumed.