Vegetables 

The world is moving towards green and fresh vegetables and fruits at a fast pace today. They realize the nutritional value of natural fresh fruits and vegetables that keeps at bay many chronic diseases.

Vegetables are a very important part of a staple diet for everyone all over the world and have many benefits. Fresh fruits and vegetables today are a part of many exotic and not so exotic recipes prepared the world over. These recipes may be sweet, salty or sour.

Vegetables are fibrous food with essential vitamins and minerals to fight colon cancer, strokes and cardio vascular diseases. They help to keep the blood sugar in balance and also build up good immune system along with fruits. They are a good substitute for high calorie food and individuals trying to loose weight. When compared to individual who eat less vegetables and fruits, those who eat generous amount tend to have reduced risk of chronic diseases.

Busy lives benefit from nutritious and easy to eat on the go vegetables. They are convenient as some can be eaten raw and increases satiety. They are a natural source of energy to help them keep going.

Some vegetables have antioxidants like vitamin C important to repair the body after long bouts of stress and illness and also help the body in the future.

Today the individuals are very conscious of their eating habits and have included fruits and vegetables in their daily diet in a big way. Fresh or canned vegetables and fruits are equally good with naturally low calories and low fat intake. While purchasing caned, frozen or dried food one should be careful of added salt in vegetables and added sugar in fruits.

There are some easy tricks to increase your daily intake of vegetables and fruits. One can add fresh fruits such as banana, apples, peaches, berry, papaya, grapes and oranges to the breakfast cereal. Carrot, cucumber or tomato can be eaten raw as a snack. Salad packs available on all grocery shelves may be included with each meal. A sweet fruit can be had for dessert.

Most vegetables are easy to cut and cook while some may be a little tire some. Vegetables like eggplant, okra, cabbage, cauliflower, green tomato, spinach, peas and beans can simply be cut and tossed for a while in cooking oil till soft and tender. These vegetables can be mixed and matched with each other for variety and taste. Dudhi, Zuchini, Turia and Tindora are some other easy to cook vegetables. Adding of a few herbs not only adds to the taste but makes the dishes more nutritious and healthy. Many even prefer to have boiled vegetables topped with some lemon for taste. Each green vegetable has its own quality and contributes beneficially to our health. Spinach for example is abundant with iron and eating tomato helps to protect sight and other eye problems.

Vegetables give benefits based on the color as well. Green vegetables like cabbage, broccoli are very good for circulatory system, red food prevents free radical damage while orange prevents cancer and yellow and certain green reduce the risk ok cataract.

Eating vegetables is an easy way to change a poor diet to healthy and rich diet. It is helps us to lead a healthy lifestyle.

Thali