Vegetables and Vegetarians

When you were growing up, you proberbly thought your parents and teachers was being a pain for insisting that you eat your fruits and vegetables. You may not have realized it then, but they were doing you a great favor. It turned out that fruits and vegetables are an essential part of our diet, providing a wide range of vitamins and minerals that serve numerous important functions in the body.

For years U.S. Department of Health has recommended including at least five portions of fruits and vegetables in our daily diet.

Many people, however, are still not getting the message they remain delinquent in their fruit and vegetable intake. Regretfully only one in seven does achieve this quota. In fact, a full 33% of American adults eats only two servings of fruits and vegetables a day and are more likely to opt for an unhealthy snack instead. On a daily basis, about half the population eats no fruit at all.

A Ton of Reasons: There are a tons of reasons to eat a variety of colors from the produce dept. Fruits and vegetables are basically fat free, low in salt and an excellent source of fiber.

Some fruits and vegetables, such as bananas and spinach, contain potassium, which supports proper nerve and muscle functioning. Other fruits and vegetables, such as carrots and cantaloupe, supply Vitamin A, which maintains eye health and immunity. Green vegetables such as broccoli and asparagus provides Vitamin B, which is necessary for converting food into energy.

All fruits and vegetables are loaded with phytonutrients, the health-promoting components of plants. Studies have shown that phytonutrients can help protect seven key organs, including the heart, liver, eyes and skin.

Antioxidant Properties: Researches that measured the total antioxidant power of various foods, placed fruits and vegetables at the top of the list.

Antioxidants are known to protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also help to make our muscles stronger, boost our immunity, and support bone and skin health.

Colorful fruits and vegetables derive their antioxidant properties from the chemical that causes their various colors. As you can see there are numerous health benefits to gain from consuming fruits and vegetables from the different color groups.

The seven food color groups and their properties.

1.Red.

Tomato, tomato juices, watermelon, pink grapefruit, red plum: Produces Lycopene which has shown to inhibit cancer cell growth in laboratory test.

2.Red/Purple

Grapes, strawberries, cranberries, raspberries, blueberries, prunes, red apples. Proanthocyanidins protect against urine infections.ellagic acid inhibits cancer cell growth.

3.Green

Broccoli, Brussel Sprouts, Cabbage, Bok Choy. Produces Isothio-cyanates which increases liver proteins for defending against carcinogens.

4.Green/Yellow

Spinach, corn, collard greens, kale, avocado, mustard greens. Lutein protects vision, the heart, and inhibits cancer cell growth.

5. Orange

Carrots, cantaloupe, pumpkin, mangos, apricots. Beta carotene protects vision and immune function.

6.Orange/Yellow

Oranges, lemons, papaya, peaches, nectarines, pineapple. Flavonoids inhibit tumor growth and repair DNA. Limonoids in the skin of oranges and lemon inhibit tumor growth.

7.Green/White

Garlic, onion, celery, chives, pears, leeks. Allyl sulfides inhibit tumor cell growth.

A study by the National Heart, Lung, and Blood Institute’s, suggest that: Eating more fruits and vegetables can also help lower cholesterol. In the study, the 4466 subjects consumed on average a shade over 3 servings of fruits and vegetables a day. Men and women with the highest daily consumption (more than 4 servings a day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption

Exactly how fruits and vegetables lower cholesterol is still something of a mystery. It just may be that eating more fruits and vegetables result in eating less meat and dairy products, and thus less cholesterol-boosting saturated fat. Soluble fiber in fruits and vegetables may also block the absorption of cholesterol from food.

The next time you feel the urge for a snack why not try a half a cup of fresh or frozen blueberries. Blueberries are one of the best antioxidant-rich foods, they have been so effective in retarding aging in laboratory animals that they can block brain changes leading to decline and even reverse failing memory.

If you are having difficulty eating the recommended daily servings of antioxidant-rich fruits and vegetables, you may want to add dietary supplements to your diet. Dietary supplements can provide you with the powerful phytonutrients and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body’s vital organs by providing them with key nutrients.

By making the effort to follow your mom’s advice by eating plenty of fruits and vegetables each day, you may be doing your body one of the biggest favors ever.

Jerry Gunning is a Personal Wellness Coach who teaches clients that good nutrition is vital to wellness and support the overall quality of life. Site: http://www.weightlosstoachievewellness.com Contact:admin@weightlosstoachievewellness.com

Article Source: articlestreet

Going vegetarian is easy. Grocery stores are always stocked with colorful vegetables and plenty of other vegan foods. Almost all grocery stores now carry delicious faux meat products, too – from veggie burgers and veggie hot dogs to vegetarian chicken nuggets, ribs, steak strips, and more. With all these great products available, it’s easier than ever to whip up delicious meat-free meals at home. Going out to eat couldn’t be easier too! With more and more people becoming vegetarian these days, most restaurants now offer great-tasting, healthy vegetarian selections.

Vegetarian foods can be classified into several different types:

1. Traditional foods that have always been vegetarian (Cereals/grains, fruits, vegetables, nuts, etc.)
2. Soy products including Tofu and Tempeh are common protein sources.
3. Textured vegetable protein (TVP), made from defatted soy flour, is often included in chili and burger recipes in place of ground meat.
4. Meat analogues, which mimic the taste, texture, and appearance of meat and are often used in recipes that traditionally contained meat. Vegans may also use analogues for eggs and dairy products.
5. Food usually regarded as suitable for all types of the vegetarian cuisine usually include:
6. Cereals/grains: maize, corn, wheat, rice, barley, sorghum, millet, oats, rye, triticale, buckwheat, fonio, quinoa; derived products such as flour (dough, bread, pasta, baked goods) (assuming they have been made without dairy products, such as butter-crust bread).
7. Vegetables (fresh or pickled) and mushrooms (though some strict Indian vegetarians do not eat mushrooms); derived products such as vegetable fats and oils
8. Fruit (fresh or dried)
9. Legumes: beans (including soybeans and soy products such as tempeh, tofu, soy milk, and TVP), chickpeas, peas, lentils, peanuts)
10. Tree nuts and seeds
11. Spices and herbs

Food suitable for several types of the vegetarian cuisine:

Six Tips To Make The Transition
1. Make vegetarian versions of your favorite meals.
2. Explore thousands of delicious vegetarian recipes.
3. Try some tasty faux meats and dairy alternatives.
4. Sample vegetarian microwaveable meals and convenience foods.
5. Search online for the best vegetarian-friendly restaurants in your area.
6. Explore the amazing variety of meat-free ethnic

Cruelty To Animals

Animals on factory farms are treated like meat, milk, and egg machines. Chickens have their sensitive beaks seared off with a hot blade, and male cattle and pigs are castrated without any painkillers. All farmed chickens, turkeys, and pigs spend their brief lives in dark and crowded warehouses, many of them so cramped that they can’t even turn around or spread a single wing. They are mired in their own waste, and the stench of ammonia fills the air. Animals raised for food are bred and drugged to grow as large as possible as quickly as possible many are so heavy that they become crippled under their own weight and die within inches of their water supply.

Animals on factory farms do not see the sun or get a breath of fresh air until they are prodded and crammed onto trucks for a nightmarish ride to the slaughterhouse, often through weather extremes and always without food or water. Many die during transport, and others are too sick or weak to walk off the truck after they reach the slaughterhouse. The animals who survive this hellish ordeal are hung upside-down and their throats are slit, often while they’re completely conscious. Many are still alive while they are skinned, hacked into pieces, or scalded in the defeathering tanks.

Vegetarian Stars

Alicia Silverstone notes how much better vegetarian diets are for your health: "Since I’ve gone vegetarian, my body has never felt better and my taste buds have been opened up to a whole new world. It’s one of the most rewarding choices I’ve ever made and I invite you to join me in living a healthy, cruelty-free lifestyle." Indeed, studies show that a vegetarian diet promotes a healthy heart and that helps stars maintain a youthful vigor and boundless stamina while on stage, in the studio, and on the field.

Sir Paul McCartney sums it all up: "If anyone wants to save the planet, all they have to do is just stop eating meat. That’s the single most important thing you could do. It’s staggering when you think about it. Vegetarianism takes care of so many things in one shot: ecology, famine, cruelty."

Victor Epand is an expert consultant for Krishna art, religious gifts from India, and Hare Krishna books. You can find the best marketplace for Krishna art, religious gifts from India, and Hare Krishna books at these sites for Krishna art, vegetarian gifts , and vegetarian cuisine books .

Article Source: articlestreet

Lots of people inevitably associate the low carb diet phenomenon with meat, meat and and more meat. After all it’s all about high protein, high fat as well as low carb – precisely the things that are associated with eating animal flesh.

Well the good news is there is no reason at all why vegetarians and even vegans cannot successfully lose weight on a low carb diet, or even why the typical commercially successful programs such as Atkins or the Zone diet cannot be adapted and applied for vegetarian use.

If you are a typical lacto-ovo vegetarian you can easily follow any program simply by substituting meat with egg or dairy options – indeed it has been stated that a fresh, free range organic hens egg is the perfect low carb protein, typically containing less than half a gram of carbs.

Dairy foods such as cheese can certainly form part of a low carb vegetarian diet, but you do have to watch the calorie load – how ever many carbs you omit, if you consume more calories than you burn off in a day, you will gain weight rather than lose it, so do be careful.

For vegans, and all vegetarians, tofu is a fantastic low carb food that is packed with protein, and can be used in any low carb program including the induction phase of Atkins. It is also an excellent substitute for meat in any mainstream low carb recipes. If you are not used to cooking and eating tofu, or have had previous bad experience with it, do try not to be put off by the bland appearance and taste – tofu is fantastic at absorbing any flavours you put with it, try marinading and grilling for delicious outcomes. Tempeh and seitan are also great low carb protein sources that are 100% vegan and easy to substitute for meat in various meals

Nuts and other pulses are also excellent low carb protein sources, that are completely vegan. And you can of course enjoy a wide selection of delicious fresh vegetables and even some fruits – avoid the starchy ones such as bananas etc.

The main thing to remember when you are planning a low carb vegetarian diet is that EVERYTHING contains some net carbs – there simply arent the range of 100% protein options for you that the flesh eaters ‘enjoy’… whilst many foods are low carb, those quarter grams here and there add up quickly, especially if you are following an induction program or carb-cleanse – for example Atkins recommends no more than 20g per day in the initial phase. So the secret is to count, carefully and accurately, you keep track of it all successfully.

Daisy Richards is editor of Vegetarian Weight Loss Success, which includes comprehensive advice on succesful low carb vegetarian dieting

Article Source: articlestreet

Do you know that vegetarians or people who only eat foods from plants like fruits and vegetables live longer than meat eaters or those who like to eat pork, poultry, beef, and other kinds of animal meat? Some studies have shown that eating vegetables and fruits instead of meat could extend the years of your life especially if you will choose superfoods or organic kinds of food.

Meat like poultry, beef, and pork are not very healthy even though they are good sources of protein. Most of the animals like cows, pigs, and chickens are being fed with food that has chemicals in it. The plants that they eat could contain pesticides which could be dangerous for their health and for the people who will eat their meat.

You can even hear some news about different diseases that affect the health of these animals like the mad cow disease, foot and mouth disease, and even bird flu. These diseases could make the animals weak and can even lead to death.

There are some cattle raisers that still sell the meat of animals affected by these diseases even though there are laws or resolutions prohibiting the selling, distribution, and consumption of these kinds of meat. Eating these meats could cause risks to your own health and could lead to the development of other diseases.

On the other hand, vegetarians who eat organic fruits and vegetables can be sure that the foods that they eat will make them healthier and will not cause any harm to their health. Organic foods are grown in a naturally healthy soil so there will be no need to use fertilizers that are made of chemicals.

The soil is rich in vitamins and minerals that the plants could absorb so you will be sure that you are getting the right kind of nutrients that your body needs. Organic foods don’t need to be genetically modified in order to look fresh and more delicious. Some companies inject hormones that will improve the size and appearance of the fruits and vegetables so they could sell them for a higher cost.

Whether you are a meat eater or vegetarian, eating superfoods is highly recommended because these are considered to be the best kinds of food in the world today. They are the safest and most nutritious food that you could ever eat. They are rich in natural vitamins and minerals and they could provide you with complete nourishment.

They also contain the best antioxidants which could make you healthier and could make you look younger. They contain essential oils and most amino acids. These foods can be found in the ocean, on the mountain or even in the desert. They will help your body maximize nutrient absorption that will help your body grow and be more healthy. Your defense system will be stronger so you will be protected from sickness and fatal diseases.

Come learn about the greatest selection of Superfoods on The Planet. Please visit our site at Superfood living and learn aboutRaw Chocolate Cocao Noni, Goji Berries, Maca, Phytoplankton, Sacred Chocolate, and more….

Article Source: articlestreet

BBQ salads are the easy accompaniment to an outdoor cookout and do work really well but sometimes I like my barbecue menu ideas to be a little different. In fact, not just different, something that can become a bit of a talking point too.

My inspiration comes from cooking corn cobs. When doing them on the barbecue grill it’s important to soak the husks for a good 30 minutes in water so that when heat is applied the leaves steam and cook the kernels. Having tried the corn over charcoal idea a couple of times, sparks of inspiration started to fly in all directions as I thought about how we might steam other vegetables on the outdoor barbecue grill. No sooner had I tried the base concept and the menu ideas came thick and fast.

Essentially were going to steam the vegetables in foil packs and the real beauty of cooking this way is that you can put the foil packs on the grill while the charcoal is still settling down and because of the foil protection there’s no chance to burn the food. By the time the vegetables are cooked, the charcoal is ready for the meat, do the remainder of the cookout and while the meat is resting for five minutes simply slap the foil parcels back on to warm through.

Let’s take carrots as an example. Take a rectangular piece of foil, chop the carrots finely and place them in one half of the foil rectangle. Season with salt and pepper and fold the foil over and “scrunch” the sides together just leaving a hole at one point where we can add water. Pour in half a cup full of water and make the final scrunch to seal the package. Slap it on the grill and 15 minutes later you’ve got beautifully delicious steamed carrots. A knob of butter and “Bob’s your uncle!”

The same logic can be applied to many vegetables so why not experiment? The only thing to remember is to slice the vegetables thinly so that there’s a good surface area for the steam to work on.

For an easy variation on the theme, rather than water, why not try a little dry white wine? It adds and certain “je ne sais quoi” to the recipes and sure makes for some interesting questions when your guests see you filling foil parcels from a wine bottle. They really know that they’re in for a treat!

Alternatively how about potatoes? Again, slice them thinly, place them on one half of the foil and season, now add a tablespoon of crème fraiche and start the scrunching. Finish off by pouring a good lug of white wine before sealing the parcel and then it’s onto the barbecue grill. You’ll need to be a little more careful with this barbeque menu idea because too much heat can burn the cream so be a little gentler with the cooking and go for about 30 minutes cooking time.

One last tip – it’s also great to make individual packages so that everyone can rip into their own parcel and enjoy. It also makes it easy because all we have to do as the chef is throw a foil parcel onto each plate – how’s that for presentation? Healthy and tasty outdoor barbecue recipes

BBQ Smoker Recipes – Free barbecue grill recipes & meat smoker cooking ideas on gas, charcoal or electric. Free Barbecue Recipes – Outdoor grilling tips, easy fire pit menus, healthy rotisserie suggestions, best homemade bbq sauce recipes. Outdoor Smoker Recipes – Easy recipes for the smoker grill with lots of tips tips.

Article Source: articlestreet

Everyone knows that fruit and vegetables are important, as essential building blocks of any diet. Not only are they loaded with vitamins and minerals which are essential for healthy living, but they also help fill you up, as part of a balanced diet. By increasing your intake of fruit and vegetables, you will benefit your health no end, and will boost your immune system, as well as building resistance to common illnesses and infections. Furthermore, fruit and vegetables can leave you looking better and feeling great, as part of a healthy diet, which can be an all round improvement for your well-being.

Experts suggest that we should all consumer five portions of fruit and vegetables every day. This may sound initially like a large proportion of your daily overall intake, although it is essential that you strive to meet this target most days, for the benefit of your physical and mental health. Additionally, by filling out meals and increasing satisfaction at meal times. On top of that, the natural goodness contained within these ultimate healthy foods will provide the necessary energy to fuel you through the day, and give you the drive and determination to progress through a course of exercise to improve overall fitness.

Fruit can act as a substitute for sugary snacks, which otherwise deplete energy and lead to numerous other health problems. The natural sugar contained within fruits is essential for the effective maintenance of the immune system and the body’s natural defense mechanisms. As well as increasing fruits within the diet as a healthy snacking alternative, it is also a good idea to make more use of vegetables in every meal.

Vegetables should account for a substantial proportion of each meal, to ultimately improve your diet, and by ensuring a substantial increase in the role they play within your diet, you should end up seeing the benefits in your skin, hair, and general health.

By increasing your intake of fruit and vegetables as part of a healthy balanced diet, you can really benefit from the healthy nutrients and minerals these foods contain. In addition to this, fruit and vegetable intake can leave you feeling physically better and more alert, increasing attention span and reducing tiredness.

Why not try introducing more vegetables and fruit into your diet today, by doing a straight swap of fruit for sugary snacks, and introducing vegetables to boost any meal, as part of a nutritious and healthy balanced meal.

Jonathon Hardcastle writes articles on many topics including Cooking, Health, and Nutrition

Article Source: articlestreet

The Acai berry fruit may be found in some of the large palm trees that grow in the Amazon rain forest. The Acai berry is a distinct purple berry that grows on high palm like trees.

The Acai berry trees can reach as high as 70 to 80 feet! The Acai berries grow in large bunches. Just one average palm tree can yield from three to eight bunches.

What health qualities does the Acai berry have?

The Acai berry is fast becoming known as a super food due to its versatility. Acai is loaded with many nutrient properties and is naturally rich in: – Antioxidants – Protein – Vitamins A, B1 and E – omega fats (the good kind) – amino acids – electrolytes

The people of Brazil use Acai berries to flavor meat and fish entrees, topping dishes with a pulpy, curd-like substance made from the fruit.

The people of the Amazon rainforest use Acai in many different ways from drinks and shakes to breakfasts and bars.

Acai is known to be used for treatment of digestive problems, skin irritation, and even insomnia. The Acai berry is naturally low in sugar.

Not only does Acai provide a delicious taste to complement food, it is known around the Amazon for other health benefits.

Not only are consumers finding the benefits of Acai to their interest, but researchers and the media are amazed by the power of this small berry.

In recent years have people in North America have discovered how Acai makes them feel energetic and healthy.

You may find at your favorite smoothie place that Acai as one of the add-in ingredients available to your smoothie.

What about Vegetables to Assist In Weight Loss?

It is well known that vegetables and foods possess very low calories. They do not add to body fat, whatever amount you eat. They do not increase body weight. On the other hand, if you eat these in plenty, then you will improve

your health as these are loaded with nutrients like vitamins, carbohydrates and antioxidants.

Can eating vegetables and fruits help reduce weight?

Are there any special vegetables and fruits for weight loss?

If it is true that certain vegetables and fruits are good for weight loss, then what is the secret behind this?

These are the questions which are debated these days.

If we accept that there are such fruits and vegetables, and then the question arises, what are these foods with special properties?

People have tried various foods and found the following to possess this property.

The foods that help reduce weight generally include fibrous vegetables and fruits such as given below:

Asparagus, beetroot, broccoli, cabbage, carrot, cauliflower, celery, cucumber, lettuce, tomato, radish, spinach, etc.

Apricot, berries, cantaloupe, grapefruit, guava, lemon, melon, mandarin, orange, peach, plums, watermelon, etc.

You should note that your body should get all the necessary nutrients and minimum number of calories for healthy functioning. You can include these foods in your diet and take maximum advantage of these foods.

To your weight loss success, health and happiness, John Schmidt – Weight loss Nutritionist

John Schmidt is regarded as a leading weight loss and nutritionist expert. John takes the subject deeper into the inner person. The emotions, fears and past histories need to be addressed for successful and permanent weight loss. The world is experiencing an epidemic with overweight and obese individuals on the rise. John recognizes the problem from modern day processed foods. http://www.johnschmidt.name http://www.skyrocketweightloss.com

Article Source: articlestreet

What do Brad Pitt, Martina Navratilova, David Duchovny, Bob Dylan, Pamela Anderson, and Brigitte Bardot have in common? All are known to be vegetarians. Apart from India, it is estimated that about 1% of the global population abstains from poultry, meat and fish and that about 0.1% are vegans, avoiding all animal products. These figures translate into about 60 million vegetarians worldwide, not including India.

A large 2008 study of vegetarians [Vegetarianism in America, published by Vegetarian Times] shows that 3.2 percent of U.S. adults (7.3 million people) follow a vegetarian-based diet. About 0.5 percent (1 million) of those are vegans, who consume no animal products whatsoever. In addition, 10 percent of U.S. adults (22.8 million people) say they follow a semi-vegetarian diet, which includes occasional consumption of fish.

The 2008 study indicates that of the non-vegetarians surveyed 5.2 percent, or 11.9 million people, are "definitely interested" in following a vegetarian-based diet in the future. This clearly shows that most people believe a vegetarian diet equates to a healthy diet.

The vegetarian study collected data on age, gender and other demographic factors revealing that: – 57.1 percent have followed a vegetarian diet for more than 10 years; 18 percent for 5 to 10 years; 10.8 percent for 2 to 5 years, 14.1 percent for less than 2 years. – 42.0 percent are age 18 to 34 years old; 40.7 percent are 35 to 54; and 17.4 percent are aged over 55. – 59 percent are female and 41 percent are male.

The 2008 study also indicated that over half (53 percent) of vegetarians in the USA eat a vegetarian diet to improve their overall health. Environmental concerns were cited by 47 percent, 39 percent cited ‘natural approaches to wellness”, 25 percent cited weight loss, 24 percent cited weight maintenance, 31 percent cited food-safety concerns, and 54 percent animal welfare.

In Western Europe the number of vegetarians varies between 2% and 4% of the population according to to a 2006 Mintel survey (Mintel.com), with the United Kingdom as the exception. The UK is shown as having the highest per capita vegetarians in Western Europe at 6% of the population. The large number of vegetarians in the UK is accounted for to some extent by health scares relating to mad cow disease.

By contrast, the number of vegetarians in Eastern Europe is much lower, varying between 0.3%% and 1.9% of the population according Mintel. Looking at the rest of the world, data is scarce but estimates vary between 0.2% and 4% vegetarians as a percentage of population, but there are two big exceptions to this: Israel and India.

Israel, at 8.5%, has the world’s second largest percent of vegetarians, according to the Israeli Ministry of Health, which equates to a remarkable 595,000 people in such a small country. India holds more vegetarians than the rest of the world combined. A 2006 survey by the Hindu newspaper found that 40 percent of the population, or 399 million people, are vegetarians.

Today, more than 400 million Indians are vegetarian, mostly driven by class and religious concerns, with the Brahmin class expected to not eat meat, the Hindu religion suggesting vegetarianism and the Jain religion absolutely requiring it.

The Jain religion in India regards all forms of life as sacred. With over 7 million members, they prohibit consumption of any kind of flesh, eggs, and honey. Root vegetables (which might harm soil insects when harvested) are also avoided. Fruit and vegetables that have been on the ground, or those that are more than 3 days old (including pickles and preserves) are avoided. Water is boiled before drinking, and other liquids are strained before consumption, usually by use of a cloth.

There are different types of vegetarians, depending on dietary restrictions. For example, some vegetarians exclude all cooked food, others may exclude milk or eggs, and so on.

It is interesting to note that when vegetarians are compared with their non-vegetarian peers in the same demographic (same socio-economic-cultural background), scientific research shows that vegetarians are less healthy. This explodes the myth that a vegetarian diet is the healthiest way to eat. In fact, peer-reviewed research shows that vegetarians have a higher incidence of diseases such as obesity, heart disease, stroke, eating disorders, cancer, dementia, infertility and other ailments.

Russell Eaton is the author of The Vegetarian Paradox which explains why vegetarians are less healthy than their non-vegetarian peers. The Vegetarian Paradox makes compelling reading for anybody interested in good health. Claim your free copy now by going to ==>> http://www.the-vegetarian.com/types-of-vegetarians.php

Article Source: articlestreet

Ask any doctor whether or not they think vegetables can help prevent cancer. Chances are that they’ll say yes. However, ask them if consuming raw vegetables is better than cooked ones, and you’ll get varying responses.

There are numerous studies that support each camp. And it can be quite difficult to decide which of them you should believe since both sides have enough proof to support their case. This article presents you the argument of each side and a suggestion on where you should stand on the issue.

Raw Vegetables Retain Their Anti-Cancer Properties

Proponents of this camp say that eating raw vegetables is more effective in fighting cancer because it retains the anti-cancer components that make them effective in the first place. Cooking only disintegrates or deactivates these anti-cancer components, according to them.

That’s what happens in the case of broccoli. A 2000 article showed that broccoli is less effective as an anti-cancer vegetable when cooked. According to the article, the enzyme in broccoli called myrosinase releases antioxidants that fight cancer when you chew raw broccoli. Microwaving this vegetable deactivates the myrosinase which makes broccoli less effective. Cooking broccoli reduces its potency by a third, according to the same article.

Cooking Vegetables Make Them More Effective In Fighting Cancer

Then there’s the camp that says that cooking vegetables make them more effective in fighting cancer. Some studies that support this claim show that cooking breaks down the cell walls that contain antioxidants and other nutrients found inside the vegetable. It then makes these healthy and cancer-fighting components easier to absorb by the body.

An example is a study that compared the difference between raw and cooked carrots in terms of the amount of carotenoids absorbed by the body. Carotenoids is a class of phytochemicals which include alpha and beta carotene, and that which gives plants and fruits their colors (e.g. the red in tomatoes, orange in carrots, etc.). The study found that the body absorbs as much as 15% of carotenoids when carrots are cooked compared to only 5% in raw carrots.

Which Camp Should You Belong To?

Confused already? Looking at the examples from each camp seems to suggest that some vegetables are better consumed raw than cooked, and vice versa. Now do you really have to know which vegetables are better eaten raw and those that are better when cooked? Well, not really because that would be very time-consuming and impractical.

So what should you do then? What we suggest is that you create a balance between eating raw and cooked vegetables. For example, eat raw broccoli for lunch and snack on steamed carrot sticks. Balancing raw and cooked vegetables ensures that you are getting the best of both worlds.

Aside from that, you should always include vegetables in your daily diet. Eating vegetables is better than not having them in your diet at all. Reduced anti-cancer properties or not, the effectiveness of vegetables in fighting cancer cannot be discounted.

Eat plenty and different variety of vegetables. Find out how to ensure their freshness and wholesomeness, and how to use them to enhance the quality of food at your table at the vege.

Article Source: articlestreet

When your doctor tells you that you have a high blood pressure or hypertension, it signals that your health is at risk. Hypertension exposes you to heart diseases and stroke. These two belong to the top three conditions that kill many Americans annually.

How Do You Know That You Have High Blood Pressure?

A simple blood pressure test done by a doctor or nurse will determine if you have high blood pressure or not. Or if you have a device to check it at home, you can do that too. A reading below 120/80 is considered the normal blood pressure.

Once your blood pressure hovers over the 120/80-139/89 level, then you have what is called prehypertension. You don’t have high blood pressure yet, but unless you take steps to lower it, then your chances of having it will increase in the future.

Finally, if you reach the 140/90 level and above, then you already have high blood pressure. You should now take serious steps to normalize it. Otherwise, you run the risk of suffering from heart diseases and stroke, as we mentioned earlier.

How Can You Lower Your Blood Pressure?

Changing your diet is one of the first steps you should take to lower your blood pressure. This is especially the case if you are accustomed to eating foods that are high in fat and cholesterol since these two things contribute a lot to having hypertension.

There’s a diet plan called DASH which stands for "Dietary Approaches to Stop Hypertension". This diet plan involves eating foods that are low in saturated and total fat, and cholesterol. Also, people under this plan are required to eat whole grains, fish, poultry, fruits and vegetables, among other healthy foods.

Eating Fruits and Vegetables to Combat Hypertension

Eating fruits and vegetables is one of the most effective ways of dealing with high blood pressure. Why? Because these foods are effective in flushing cholesterol out of your system. Aside from that, they do not contain cholesterol. Thus, you don’t add more cholesterol to your body when you eat fruits and vegetables.

Vegetables that are Effective Vs. Hypertension

If you’re looking for vegetables that should be a part of your diet, then refer to the list below.
1. Spinach – this green leafy vegetable is a rich source of fiber which helps flush out cholesterol from your blood stream. High cholesterol levels contribute to hypertension because it clogs your arteries, making your heart work harder to pump more blood through these narrow arteries.
2. Sweet potatoes – are also a good source of fiber so always have them on your menu to counter hypertension.
3. Tomatoes – are rich in potassium. Although the relation between potassium and lower blood pressure is only suggested and not completely established, potassium-rich foods such as tomatoes are still widely considered to prevent hypertension and stroke.

How You can Fight Hypertension Effectively

Of course, it isn’t enough that you just eat healthy in the hopes that it will lower your blood pressure. You should also combine it with regular exercise and healthy living to maximize your chances of putting up a better fight against hypertension.

Eat plenty and different variety of vegetables. Find out how to ensure their freshness and wholesomeness, and how to use them to enhance the quality of food at your table at http://www.thevege.com.

Article Source: articlestreet