FRUITS AND VEGETABLES

Fruits:
         It is well known that fruits are one of the healthiest foods. As our festivals add color to our life, likewise fruits add color to our plate. However, for many people fruits can be very boring as compared to other foods when offered. In addition, for others, buying fruits is like burning big holes in their pockets. The following steps can help us solve the problem.

• Buying fruits in small quantities and consume them quickly.
• Canned fruits are usually packed in syrup that loads up extra calories and sugar. Choose canned fruits that are packed in water or juice instead. Read the labels carefully.
• Purchase only 100 per cent fruit juice (without added sugar) when you are at a place where fruits are not available. Juice lacks fiber but it still has the other nutrients.
• Buy seasonal fruits.

How to add fruits to the daily diet?

• Always remember to wash fresh fruits before use.
• Raw fruits are easy to carry and can consumed anywhere. One could also use them as toppings for desserts and they usually require minimum effort and preparation.
• Add chopped fruits to salads. It makes the salad nutritious and delicious.
• Make interesting fruit salads with toppings like lemon juice, orange juice, cinnamon, ginger, mint, basil, parsley, coriander, roasted nuts and seeds etc.,
• Make a fruit pudding. Add fruits to different dips and sandwiches.
•  Fruits can be used as natural sweeteners.

         So, friends here after include fruits as a part of your daily diet, we eat approximately three large meals a day, so it is best to space out the fruit serving in between and therefore, no extra effort or thinking will be required to make fruits as a part of your daily diet!

Vegetables:
           Vegetables are plants or parts of plants that are used as food. They supply many nutrients besides providing variety to the diet. They make the food attractive by their color, texture and flavor. They are classified according to the parts of the plant consumed or color of the vegetable or according to the nutritive value. They are called protective foods as they are rich in vitamins and minerals. Nutritionally they are classified into three groups:

• Green leafy vegetables
• Roots and tubers
• Other vegetables

Green leafy vegetables:

• They are low in carbohydrates and energy but good source of beta carotene, calcium, riboflavin, folic acid, ascorbic acid, iron and vitamin K.
• Good source of fiber.
• These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer. 
• The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects. Folate is also necessary for DNA duplication and repair which protects against the development of cancer. 
• Other research studies suggests that diets low in folate may increase the risk of cancers of the breast, cervix and lung.
• The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.
• Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease.
• Adding more green vegetables to a balanced diet increases the intake of dietary fiber which, in turn, regulates the digestive system and aids in bowel health and weight management. These properties are particularly advantageous for those with type-2 diabetes.

          Eating dark green leafy vegetables is vital to a healthy, balanced diet. There are many ways to enjoy a meal with leafy greens: salads, wrap it up in rolls, steamed, stir fry, in an omelette etc.
Roots and tubers:

• They give more calories because they contain starch.
• They are fairly good source of vitamin-c
• Poor source of protein, calcium, iron and b vitamins
• Root vegetables and tubers are relatively concentrated sources of sugars and starches 
• The lowest GI vegetables are yams, carrots and sweet potatoes with GI values of 38, 47 and 55 respectively. High GI root vegetables include potatoes (GI of 60-90), parsnip (97), beets (65).
• Studies show these are extremely powerful polyphenols with many health benefits. In type 2 diabetes anthocyanins have been suggested to be able to help reverse metabolic issues by reducing inflammation and increasing antioxidant activity.
• Part of their fiber also holds valuable polysaccharides, which are found in plant foods and shown to exhibit multiple biological activities, including anti carcinogenic, anticoagulant, immune-stimulating and antioxidant effects. 
• They are some of the best sources of carotenoid antioxidants and vitamin A and C in the world. Beta-carotene, a precursor to active vitamin A, is found in high quantities in sweet potatoes, carrots, beets and other root vegetables and is crucial for lowering inflammation, protecting skin and eye health, and fighting free radical damage.
• If you want healthy, glowing skin, consider eating more root vegetables; many are packed with beta-carotene and vitamin C that helps build and defend skin cells. A high content of beta-carotene is used to convert vitamin A in your body that triggers DNA to produce new skin cells.
• Considered to be alkalizing and anti-inflammatory foods, nearly all root veggies supply carotenoid antioxidants like lutein and zeaxanthin
• And beets contain betalains, which are highly anti-inflammatory.
• Many of them are potassium-rich foods, which is beneficial for healthy blood pressure, nerve signalling and fluid balance.
• Vitamin A found in many root vegetables has been correlated with better brain function, cognitive health and cancer protection.

           While they offer a load of benefits, portion control is still important when it comes to root vegetables, especially if you’re struggling to reach and maintain a healthy weight, stabilize blood sugar, reduce overall sugar in your diet. I recommend one to two small servings of various root vegetables a day. Each serving should be about ½ cup cooked. 
other vegetables:

• They contain high amount of moisture, hence they are perishable
•  Generally poor in some nutrients
•  But fairly good source of vitamin-C
•  Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fibre, folate (folic acid), vitamin A, and vitamin C.
•  Dietary fibre from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulitis.