Fruits and
vegetables are rich in vitamins, minerals, and other natural substances
which our body needs. We need each
nutrient of the different fruits and vegetables to have the nutrition
benefits.
Oftentimes, we do not eat sufficiently, we
eat only what is available and easy to prepare.
How can you be sure that you are getting the proper nutrients which your
body requires? Good knowledge of fruits
and vegetables will help us to have a healthy diet. We can prevent or fight some diseases if we
know what to get from the kitchen, here is a short list of fruits and
vegetables and its benefits:
Apples.
Because of its fiber content, apples blocks diarrhea and protects the heart. It also keeps the lungs healthy.
Apricots. Combats
cancer, controls blood pressure, save your eyesight, helps in Alzheimer’s
disease.
Avocados.
Battles diabetes, lowers cholesterol, controls blood pressure
Banana. Protects your
heart, relief for cough, good for the bones
Blueberries.
Combats cancer, protects heart, stabilizes sugar, boosts memory
Broccoli. Saves eyesight, combats cancer, protects
heart
Cabbage.
Combats cancer, prevents constipation, promotes weight loss, protects
heart
Potatoes. Sweet and white potatoes are rich in
potassium which helps regulate the blood pressure. Other sources of potassium are white beans, lima beans, cooked greens while
carrots and prunes are better to take as
juices.
Shopping Tips
Cooking
without the needed ingredients can be frustrating, so make sure all items are
complete by writing the down the things to buy before going to the supermarket.
Choose
wisely when buying them in the supermarket.
It should be fresh produce so you can
still consume for three to four days. Just buy what you need to avoid
overbuying and spoilage. You may also buy canned, dried, and frozen
items for later use in the week.
Do
not choose injured vegetables, they easily decay.
Buy
fruits and vegetables that are in season where supply are plenty, they are in
best shape, and prices are low.
Build your menu from them to take advantage of the season.
Place them in crisper of
refrigerator to stay fresh except for tomatoes, potatoes, and bananas.
Preparing for your Family
Creating
a menu for the family everyday can be tasking for moms, sometimes its already
boring to have the same recipes. Generally,
kids are not interested on vegetables and it is hard to convince them to eat
for health reasons. It is a challenge to
have variations in creative ways to make it more attractive for the whole family.
Eperimenting
can be fun and involving the family in preparing will be an exciting activity
for everybody. While preparing, kids can be taught of the health values of
fruits and vegetables so that they will be able to appreciate it more. Schedule every week new recipes for them,
here are some ideas for your next cooking treat:
Make a homemade healthy vegetable pizza. Select vegetables
appealing to the taste of the family especially of the kids.
Try “candied” vegetables that are more attractive to kids,
herb butter for vegetable toppings.
Fruits are best juices with different combination mixes.
Schedule a special trip to nearby farm so kids will be able
to experience how fruits and vegetables are cultivated. Buy fresh produce which is a lot more cheaper
if bought from them.
