Vegetables of so many varieties are available and they are probably the best food you can eat. Vegetables prevent cancer; provide you antioxidants (which in turn allow you to remain younger); help you to prevent constipation/ piles; fills your stomach with low calories (thus helps you to reduce obesity); provide the body with so many minerals, vitamins – thus helping to formation of blood, enzymes, hormones, neurotransmitters. Interheart study showed a regular intake of vegetables can prevent lower the chances of heart attack substantially.
The four modern day diseases which directly or indirectly cause more than 50% of the deaths of mankind – the coronary heart disease, high blood pressure, obesity, and diabetes – can be prevented with good intake of vegetables. Cancer – the second most common disease leading to death- can also be prevented by increased intake of vegetables and fruits. SAAOL patients lost 30 to 35 kg of weight in a few months by just consuming vegetables and soups. He never felt any weakness as all the vitamins and minerals were present in the food – only that the calories from fats and carbohydrates were cut.
How to consume vegetables?
The answer is – eat raw in the form of salads; cook them and makes subjee/curry; make soups by boiling and mashing them and consume with some salt and pepper; many vegetables can be taken as juices (carrot juice, tomato juice); they can be stued (inside chapaties, rotis or in the form of momos); boiled vegetables can be added in rice, noodles or can be eaten raw; chutneys (grinded and mixed with water, salt pepper) can be made from vegetables; you can put vegetables in liquid cereals (dalia, sambhar); pastas and gratins can be made with vegetables. Thousands of choices are possible.
There are some diculties in consuming vegetables also. They may carry germs – so you should wash them properly in running water (and not in stationary water – as many do); boiling vegetables or cooking them also eliminates germs; using potassium permanganate solution to kill the germs can also be considered before consumption.
Why should one include Vegetables in their diet?
Vegetables are a good source of antioxidant that play an important role in boosting the defense system of the body and also helps in preventing heart diseases. These antioxidants, helps in suppressing and blocking the harmful substances from entering into the body. Vegetables contain the bioavonoid, carotene as well as important vitamins like vitamin C, vitamin E and vitamins belonging to vitamin B group. Also, vegetables are the rich sources for a number of minerals such as potassium, calcium and magnesium. Green leafy vegetables are rich in magnesium – which is a mineral that helps to relax the heart muscle and even improves heart function. Adding one serving of green leafy vegetables to a healthy diet. Some of the best options include spinach, fenugreek, turnip greens etc. these vegetables can be very beneficial in helping to prevent heart disease, but can also help with heart health for those that have been diagnosed with a heart disease. According to researches, long term high consumption of vegetables can protect from Coronary Heart Disease.