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.

Guide to Vegetarian And Natural Food

Concerned about eating the healthiest vegetarian diet.


Vegetarianism is a very healthy option, but it is very important to ensure that your food intake is well-balanced. A varied vegetarian diet supplies all the essential nutrients you need to be fit and healthy. A typical vegetarian diet closely matches dietary recommendations for healthy eating, being low in saturated fat and high in fiber, complex carbohydrates, and fresh fruit and vegetables. As a general rule, as long as you eat a variety of foods including grains, fruit, vegetables, beans, pulses, nuts or seeds, a small amount of fat, with or without the dairy products, your diet should be healthy and you will be getting all the nutrients you need.


Sources of Protein, Vitamins and Minerals for Vegetarians:

Protein :

Women need about 45g of protein a day -- more if pregnant, lactating or very active. Men need about 55g -- again more if very active.

Vegetarians obtain protein from:

Nuts -- Hazels, brazils, almonds, cashews, walnuts, pine kernels.
Seeds -- Sesame, pumpkin, sunflower, linseeds.
Pulses -- Peas, beans, lentils, peanuts.
Grains and Cereals -- Wheat (in bread, flour, pasta), barley, rye, oats, millet, corn, rice.
Soya products -- Tofu, veggie burgers, soy milk.
Dairy products -- Milk, cheese, yogurt.

Vitamins :

Vitamins are nutrients that the body cannot synthesize, either at all or in sufficient quantities. Only small quantities are needed in the diet.

Vitamin A -----------
Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like peaches. It is added to most margarine.

Vitamin Bs -------------
All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ), nuts, pulses, seeds and green vegetables. Vitamin B12 is the only one which might cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are in fact required and vegetarians usually get this from dairy produce and eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to some yeast extracts, soy milks, veggie burgers, bread and some breakfast cereals.

Vitamin C --------------
Fresh fruit salad vegetables, all leafy green vegetables and potatoes.

Vitamin D --------------
This vitamin is not found in plant foods, but humans can make their own when their skin is exposed to sunlight. It is also added to most margarine and is present in milk, cheese and butter. These sources are usually adequate for healthy adults. The very young, the very old and anyone confined indoors can compensate with a vitamin D supplement especially if they do not consume dairy products.

Vitamin E --------------
Vegetable oil, wholegrain cereals and eggs.

Vitamin K -------------
Fresh vegetables and cereals.


Minerals:

Minerals perform a variety of functions in the body. Some of the most important minerals are listed below:

Calcium
Important for healthy bones and teeth, with teenagers tending to need slightly more intake than adults. Found in dairy produce, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits, cheese, vitamin D helps calcium be absorbed.

Iron
It is particularly important for teenage girls to ensure an adequate intake of iron. Iron is needed for the production of red blood cells. Found in leafy green vegetables, whole-meal bread, molasses, eggs, dried fruits, lentils and pulses. A good intake of vitamin C will enhance absorption of vegetable sources of iron.

Zinc
Plays a major role in many enzyme reactions and the immune system. Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals.

Vegetarian lifestyle the most important ways that you can control your diabetes

Being vegetarian is one of the greatest things in the world. From good health to sufficient energy in your daily life. Eating healthy is one of the easiest ways to ensure both your mood and physical wellbeing remain at their positive peek.

You are only limited by your imagination when planning a healthy vegetarian diet. Variety is the spice of life. It's important to incorporate a wide variety of whole grains, legumes, vegetables, fruits, seeds and nuts in different meals. Your vegetarian diet needs to be nutrient-dense, interesting, and fun! When you serve your favorite entrees, aim for variety by serving different side dishes, snacks and desserts.

Plan a meal around a vegetable. A baked potato can be a hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of salsa. Or make a simple meal of sautéed vegetables and pasta.

Don't stress about getting enough protein. As long as calories are sufficient and the diet is varied, vegetarians easily meet protein needs. Grains, beans, vegetables, and nuts all provide protein. Vegetarians do not need to eat special combinations of foods to meet protein needs. However, it is important to be aware of fat. Even vegetarians can get too much fat if the diet contains large amounts of nuts, oils, processed foods, or sweets.

Diabetes affects people of all ages and both genders, from all walks of life and backgrounds. Though the disease usually does not show up until later in life it can affect children as well. If you are diabetic then you already know that you must choose every food you eat very carefully.

On a meal-to-meal basis your choices can affect your overall health.
If your diabetes is left un-treated it can cause symptoms such as wounds taking longer to heal than they should. Longer implications are blindness and ultimately kidney failure. Your diet is one of the most important ways that you can control your diabetes, and a vegetarian lifestyle, with an emphasis on a low fat, high fiber and nutrient rich menu can be very complementary to your continued good health.

With more than 30 million people worldwide affected by diabetes, the vegetarian lifestyle could be a wonderful way to control their diabetes. One of the effects of this disease is that it inhibits the body from processing foods correctly. In a person without diabetes the body digests the food they take in and converts it glucose which is used by the body for energy.

Fast, delicious & easy vegetarian recipe

Perusing vegetarian recipes is great, even it it’s simply just to add some yummy treats to the kitchen with something new. No cook likes to get fed up by preparing the same meals over and over. It is always fun to try new ingredients or methods of making the foods you love and it can be just as fun to try out various dishes with vegetarian recipes you have never tried before.


India is known for its excellent cuisine, it's unique regions of cooking, and a pleasant dining experience. India is distinguished in the world's cuisine for it vegetarian dishes.

Garam masala is an essential ingredient in the cooking of India. Generally, garam masala is added to the dish very shortly before serving to enhance flavor. Garam Masala is also an excellent rub for chicken and beef.

To make Garam Masala, use the following ingredients:

2 cardamom pods,
seeded 1 teaspoon whole cloves,
30 whole peppercorns,
2 teaspoons whole cumin seed,
1 2-inch piece cinnamon stick ,
1 teaspoon coriander seeds,
1/2 teaspoon ground nutmeg.


Tandoori Baby Corn


Ingredients:

250 g. baby corn,
100g. curd ( yoghurt ),
1tsp.(5g,) ginger-garlic paste ,
1tsp. Red chilli paste ,
1/2tsp.(2g.) garam masala powder,
a pinch of cumin powder,
a pinch of cardamom powder ,
chilli powder to taste ,
a pinch of black salt,
salt to taste ,
20ml. Mustard oil .


Method:


Tie the curd in a muslin (fine) cloth and hang it till all the water drains out.
Put the strained curd in a bowl.
Add red chilli paste, ginger-garlic paste, garam masala powder, mustard oil, black salt, salt, cumin powder, cardamom powder and chilli powder, mix well.
Marinate the baby corn well in this masala paste. Grill the marinate baby corn in a hot tandoor till done.

Benefits of leading a vegetarian lifestyle

The probable reason for being a vegetarian


For any of the many reasons people choose to eat vegetarian food - religion, politics, finances, or health - one thing in common is that everyone prefers food that tastes delicious and provides good nutrition.


IMPROVEMENT OF HEALTH : In particular a vegetarian diet has been shown to reduce the risk of heart disease, colon cancer, diabetes and strokes. The consumption of many vegetarian foods such as grains, pulses, fruit and vegetables have health promoting properties such as helping to reduce the risk of cancer.


EASY TO DIGEST : Meat stays in the stomach for longer and is more time consuming to digest. Switching to a vegetarian diet will see a noticeable improvement in ease of digestion. By eating only vegetarian foods a person will feel less lethargic after eating a meal.


GOOD FOR ENVIRONMENT : Producing vegetarian foods is less intensive on the environment than looking after livestock. Animals require a higher % of land space and attention to give a corresponding output of food. With global warming threatening the availability of farming land, this point may become increasingly important. A vegetarian diet places less strain on environmental resources.


INCREMENT OF CONCENTRATION : Many spiritual traditions promote vegetarianism because it is a beneficial complement to spiritual practices like meditation.Meat embodies the consciousness of animals; this consciousness is more restless and aggressive. Vegetarian foods do not have this restlessness, they have a mild and peaceful vibration. This is a significant benefit of a vegetarian diet for those who practise meditation.


SAVE ANIMALS : Many become vegetarians because they don't like the idea of animals being unnecessarily killed.Being vegetarian avoids the promotion of animal cruelty.


FINANCIAL BENEFIT : If all of these things were not reason enough to become a vegetarian, there is the financial savings of it. Being a vegetarian is even good for your pocketbook. Health costs will go down because you will be in better physical and mental health. Try to buy fruits and vegetables in season, when they are fresh and plentiful and will cost less too.

Health and Fitness

Vegetarian, become Healthier Quickly!


There are many different reasons why people turn to vegetarianism. It may be a personal choice, it may be for health reasons, or it may be for weight loss. And of course, everyone has their own ideas and opinions on the matter.


The world has opened eyes to the harmful side-effects of non-veg food like red meat and is now opening arms to Vegetarian Food. A very common myth found among common man is that vegetarian food doesnt provide you with necessary nutrients but a Vegetarian Diet, in no ways, is deprived of necessary nutrients, only if you have a balanced Vegetarian Diet. Make sure you eat a lot of fruits and dont follow particular monotonous meals.


A vegetarian diet would be good for your high blood pressure. Blood pressure in on average lover in vegetarians than meat-eaters. Switching to a vegetarian diet lower blood pressure in many people whose blood pressure is high enough to require treatment, although rarely enough to avoid any need for blood pressure lowering medications. There is good evidence that potassium (which comes mainly from vegetables and fruits) reduce blood pressure and this may be the main way in which a vegetarian diet works, although there has not yet been a strong medical evidence to back this up.


Go vegetarian and ensure you have optimum fruits, almonds, soy products and oats for all your meals. It is not only economical, humane, environment friendly but also healthier. A healthy option for all as long as it is properly planned and contains all nutrients. “Be vegetarian, be healthy”.