Some people have an aversion to green vegetables because they were forced to eat soggy greens when they were children. This is unfortunate, but as adults you can cook your own to perfection and enjoy the flavor. It seems that they are an acquired taste. However, green vegetables in particular are very good for our health as they contain the vitamins and minerals our bodies need. The superveg are broccoli and other members of the Brassica family.
Broccoli has been called the “liver of vegetables” because it is rich in iron and contains minerals which have antioxidant properties which help regulate blood pressure and help to lower cholesterol levels.
2. Brussel Sprouts
Brussel Sprouts are also well up in the rankings of health giving foods and although you may not like them boiled, there are many interesting recipes for them including Polonaise which goes some way to disguising their strong flavour.
These really are good for the eyes, and your mother wasn’t far wrong when she told you they would help you see in the dark. These days you can drink carrot juice which comes from black carrots or red ones as well as the usual orange variety. Carrots are great in stews with other root vegetables and can also be grated into salads. If you want a healthy snack, eat a raw carrot.
Turnips are not just good in stews and winter casseroles. They can be eaten in salads with grated carrot and fresh dates. If you have a burning sensation in the soles of your feet in winter, then you should boil turnips and soak your feet in the water. If this doesn’t relieve the sensation then you can make a paste with them and apply this to your feet as a salve.
Swede are underrated, but go well with turnips and carrots in a winter vegetable stew and as they can be stored, they are useful to keep in the kitchen in case you get snowed in. They can be boiled and then mashed with potatoes and served with a tasty brown gravy or a warming side dish. The Scots call these neeps and serve them on Burn’s Night along with haggis and whisky.
Now you are going to see which foods are the least healthy. If you are on a diet, or just want to keep fit and be healthy, then you should avoid them. I know it’s hard but yet we can do something about this.
The following are the top 10 snack items recommended by the American Dietetic Association that will not only satisfy your taste-buds while eating generous amounts but will also provide you with some healthy nutrients. Recently researchers have begun to unravel the possible health benefits of the snacks cum small meals type of eating. Ice cream, cookies and potato chips surely do not make it to the list. However once you start getting used to these snacks, you will stop missing the high-fat, high-calorie ones.
One to two ounces of bagel supplies about 11 percent of the Daily Value (DV) of iron along with good doses of B vitamins such as riboflavin, niacin and thiamin. You can use cottage cheese or part-skim ricotta as toppings. Bagels are more filling than a croissant. Even without any form of topping they provide you with a reasonable 200 calories.
A great source of potassium, bananas are also very rich in vitamin B6. A four-ounce fruit provides about 35 percent of the Daily Value of B6. Bananas also provide us with fibers and carbohydrates which are the body’s main source of energy. They are not only easily digestible but also their nutritional value and convenience make them a great post-exercise snack.
3. Bran Muffin
This healthy snack will enable you to have increased fiber intake. A 1 1/2 -ounce muffin contains three grams of the nutrient. It can also supply you with 1.8 milligrams of iron, which is equivalent to 10 percent of the Daily Value.
By consuming ½ cup of chopped, raw broccoli you can get 41 milligrams, or 68 percent of the Daily Value of vitamin C. This vegetable is also rich in Vitamin A and provides folate too. As it contains equal quantum of calcium as is present in milk, it is an important source of nutrition for those suffering from calcium deficiencies or osteoporosis. You can eat it with low-fat dip.
By consuming a medium-size carrot, you can satisfy your vitamin A needs for an entire day. Just a single carrot contains 17,158 units of A, which provides you with 3 1/2 time of DV.