Times of Oman
Nov 28, 2015 LAST UPDATED AT 03:31 PM GMT
Just vegetables
February 21, 2013 | 12:00 AM

It is not exactly big news that vegetables are good for you. You must have heard it since before you can remember. But if you can simply wrap your mind around this simple idea and do just a few things to put it into practice.  For starters, most veggies are low calorie foods that you can enjoy in large quantities; think of them as a high volume snack and meal foundation that can fill you up and keep you chewing happily
all day long.

But far from being just "diet foods" that can replace something else you might rather be eating, vegetables are among the most effective and important foods for health- building and disease prevention. They can reduce the risk of heart attack and stroke, protect against a variety of cancers, lowers blood pressure, help prevent diverticulitis, and stave off memory loss, cataracts and macular degeneration. Unlike drugs and dietary supplements-to say nothing of items from higher up on the food chain- many vegetables are, well, dirt cheap and universally available – especially at the peak of their season.

They look great on a plate, not to mention a kitchen counter and yes, they can be stunningly tasty and satisfying. If you are somewhat "vegetally challenged", many healthy eating strategies can help them to get over that.

If you are someone who is already crazy about vegetables then just go for it but many people we know who truly love and actually crave vegetables still don't get enough of them so let's know more about these nutrient  bursting vegetables.

Here's what you get
Fibre- Ironically what you can't digest in fruits and vegetables is one of their most beneficial components: fibre. It helps delay the absorption of sugars and fats into the body, reducing spikes in insulin and thus decreasing the risk of heart attacks and diabetes. It also relieves constipation and helps prevent the painful inflammation of the colon known as diverticulitis.

The fibre found in oats and other grains as seeds traps cholesterol and causes it to be eliminated in stool thus lowering serum cholesterol and with it the risk of heart disease and
circulatory problems.

Vitamins- Science identifies vitamins by studying diseases of deficiency. When a substance is found to prevent these diseases, it is elevated to "vitamin status" so just think of whole fruits and vegetables as "vitamins" themselves because their ability to fight these diseases has already been established.

- Deficiencies of a special class of phytochemicals in fruits and vegetables called antioxidants seem to be implicated in early stages of heart disease, cancer, eye disease and age related declines in memory-and possibly even in aging itself. Antioxidants capture and snuff out highly reactive substances called free radicals.

Essential elements- Vegetable and fruits are great sources of elements such as magnesium and potassium that the body needs to accomplish critical tasks, including controlling blood pressure and keeping a steady heart rhythm.

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