Eat your greens has been sound advice for generations. Green vegetables are particularly rich in antioxidants. They contain varying amounts of many phytochemicals including some really important ones like vitamin C, flavanoids and carotenoids. The brassica group (broccoli, cabbage, Brussels sprouts, etc) also contain sulphur compounds and indoles, which add extra punch.
VEGGIES AND VITAMINS:
Vitamins are found in various food groups. It is easy to achieve adequate intake by following a balanced diet according to the "Healthy Food Guide Pyramid" recommendations. Good sources of vitamin B complex include grain products, meats and vegetables. We all know that Vitamin B12 is responsible for red blood cell metabolism.
Beta-carotene, lutein, and zeaxanthin are carotenoids, a large class of natural plant pigments responsible for the bright colours of fruit and vegetables. They exhibit strong antioxidant properties and may reduce the risk of age-related macular degeneration and some types of cancer. About 40% of the carotenoids we eat are converted to vitamin-A ; the rest function as antioxidants. Beta-carotene is especially effective in this regard.
MINERALS IN VEGGIES:
Greens are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamin-k, c, e and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects.
The beta-carotene pigment in yellow-orange vegetables was already known for its beneficial properties against eye diseases. But recent discoveries says that the lutein and zeaxanthin compounds in leafy green vegetables, broccoli and other yellow vegetables such as squash and sweet corn are also extremely potent against eye vision damaging.
Lutein is found all throughout our body, but it is very concentrated in the macula of the eyes. That is why it significantly inhibits the risk of developing macular degeneration of the eyes and is much recommended for individuals that have eye problems and also for the ones that make extensive use of their visual ability. For example, people that are over-exposed to sun rays or computer screens on a regular basis.
Brain health is a good reason for that you should consider eating more green vegetables. New studies are showing that important lifestyle choices, like eating healthy green veggies prevent us from developing sicknesses like Alzheimer's and a variety of other illnesses.
Leafy greens are chlorophyll-rich. Now it has been proven that it helps to build red blood cells. Nutrition experts say that consuming plenty of green veggies, particularly green leafy vegetables will help to decrease the risk of heart disease, stroke and certain cancers. They are also said to be effective at lowering blood pressure, improving digestive health and guarding against cataracts and macular degeneration.
From here it has been concluded that raw vegetables are extremely rich in minerals, vitamins, trace elements, enzymes and natural sugars. All o these are things that your body needs to function properly via stabilizing and normalizing our natural bodily functions.
ANISHA .A. NOORUL - About the Author:
SRILAKSHMI, B.2001.Dietetics. New Age International Pvt. Ltd. New Delhi.
Huley. L.S. (1980). Developmental nutrition. Prentice Hall Inc. New Jersey.
