It is undeniable that vegetables and fruits are an important part of a healthy, balanced diet, as they are rich in vitamins, minerals, and disease-fighting antioxidants. Unfortunately, most people just don't eat enough of these foods on an everyday basis.
A daily intake of at least five or more servings of vegetables and fruits is essential for good health and proper functioning of the body. As such, it is extremely important to find ways to incorporate them into your diet. Juicing is an excellent way to do this.
Simply make a habit of drinking fresh juice each day. Although it’s best to juice and drink immediately, it can sometimes be difficult if you’re constantly on the go.
If you’re working (or playing) away from home, make enough juice to fill your thermos and take it with you. A mid-morning or mid-afternoon juice pick-me-up is a healthy way to curb your appetite and keep your energy level high. You can also incorporate juicing into your internal cleansing or fasting regimen.
When it comes to juicing, your options are endless. Some of favorite blends include broccoli, spinach, kale, romaine lettuce, carrot, and tomato. For added flavor, add apple, pear, plum, mango, orange, strawberry, and grape.
Now, most vegetables trump fruits, as they are usually higher in essential vitamins and minerals but lower in overall calories and sugar.
To avoid excess calories, and fruit sugar, I’d advise using a fruit-to-vegetable ratio of at least 1:2 or even 1:3 when juicing. In other words, for every 2 servings of fruit you juice add 4-6 servings of vegetables. Using this ratio will surely keep you in good health.
For optimal health and weight management, regular consumption of nutrient-dense foods is an absolute must. Nutrient-dense foods are those that are rich in essential vitamins, minerals, and disease-fighting phytonutrients, but low in calories, sodium, cholesterol, sugar, and saturated fat. The following vegetables are top shelf when it comes to nutrient density. In addition to being nutrient-dense, they are low in cost, extremely versatile, and easy to include in everyday meals.
Disclaimer
The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.
Dr Unnati Chavda
A daily intake of at least five or more servings of vegetables and fruits is essential for good health and proper functioning of the body. As such, it is extremely important to find ways to incorporate them into your diet. Juicing is an excellent way to do this.
Simply make a habit of drinking fresh juice each day. Although it’s best to juice and drink immediately, it can sometimes be difficult if you’re constantly on the go.
If you’re working (or playing) away from home, make enough juice to fill your thermos and take it with you. A mid-morning or mid-afternoon juice pick-me-up is a healthy way to curb your appetite and keep your energy level high. You can also incorporate juicing into your internal cleansing or fasting regimen.
When it comes to juicing, your options are endless. Some of favorite blends include broccoli, spinach, kale, romaine lettuce, carrot, and tomato. For added flavor, add apple, pear, plum, mango, orange, strawberry, and grape.
Now, most vegetables trump fruits, as they are usually higher in essential vitamins and minerals but lower in overall calories and sugar.
To avoid excess calories, and fruit sugar, I’d advise using a fruit-to-vegetable ratio of at least 1:2 or even 1:3 when juicing. In other words, for every 2 servings of fruit you juice add 4-6 servings of vegetables. Using this ratio will surely keep you in good health.
For optimal health and weight management, regular consumption of nutrient-dense foods is an absolute must. Nutrient-dense foods are those that are rich in essential vitamins, minerals, and disease-fighting phytonutrients, but low in calories, sodium, cholesterol, sugar, and saturated fat. The following vegetables are top shelf when it comes to nutrient density. In addition to being nutrient-dense, they are low in cost, extremely versatile, and easy to include in everyday meals.
Carrots
Carrots offer a multitude of health benefits, many of which can be reaped by consuming them in the form of fresh juice. At just 90 calories per cup, carrot juice is high in beta-carotene providing over 500 percent of the daily-recommended intake of vitamin A and a generous portion of vitamins B6 and C. Carrots are also high in dietary fiber and packed with essential minerals including manganese, niacin, phosphorus, potassium, and thiamin. Due to their antioxidant properties, carrots are one of the most popular vegetables used in the treatment and prevention of cancer to counter the presence of free radicals in the body. Carrots taste great in whole or juiced form. In the form of juice, carrots pair well with most vegetables and fruits including spinach, beets, tomato, pineapple, and mango.Broccoli
Broccoli is indeed one of the most nutrient-dense foods around. It is a rich source of carotenoids (vitamin, A), B6, C, potassium, and dietary fiber as well as a very good source of calcium, iron, magnesium, phosphorus, and other essential minerals. Broccoli is also high in phytonutrient compounds that have remarkable anticancer effects. In fact, just 1 cup of broccoli provides a healthy dose of compounds called indoles, which have been shown to protect against breast and prostate cancer. Like most vegetables, broccoli is extremely low in calories (about 30 calories for 1/2 cup chopped), sodium, saturated fat, and cholesterol. For health benefits, broccoli can be consumed in raw form or lightly steamed. You can add it to salads, omelets, or as a side dish to any entree.
Mushrooms
Mushrooms are a top choice food for a weight loss program, as they are filling and packed full of nutrients. Since mushrooms contain about 80-90 percent water, they are extremely low in calories (only 15 calories in 1 cup chopped). Mushrooms are also high in dietary fiber and low in sodium and saturated fat. In addition, they are an excellent source of magnesium, niacin, thiamin, and potassium. One medium Portobello mushroom (about 4 calories) has more potassium than a medium-sized banana (about 110 calories). Mushrooms are also a great source of selenium, the antioxidant that works with vitamin E to protect the body's cells from the damaging effects of free radicals. Selenium has been shown to protect against cancer, heart disease, and arthritis. Mushrooms can most certainly stand alone but they also taste great in just about any food preparation including salads, omelets, soups, stews, salads, and stir-fried dishes. Their "meat-like" consistency makes them a popular substitute in vegetarian entrees. It is best to refrain from breading and deep-frying mushrooms as this can dramatically reduce their nutrient density.Red Peppers
Peppers that are red in color are extremely nutrient-dense. Besides being a very rich source of vitamin C and dietary fiber, red peppers are also high in iron, niacin, potassium, selenium, and thiamin. Red peppers supply abundant amounts of beta-carotene and contain a natural chemical called capsaicin, which has been shown to prevent blood clot formation in the arteries and reduce the risk of heart attacks and strokes. Peppers are low in calories (about 18 calories in 1 medium pepper), sodium, saturated fat, and cholesterol-free, as they make great additions to salads, omelets, soups, stews and chili, salads, and stir-fried preparations.Although vegetables are at the top of the list for nutrient-dense foods, as these are easy to include in any meal. To obtain adequate amounts of essential vitamins, minerals, and phytonutrients, be sure to consume five or more servings of a variety of vegetables every day.
Disclaimer
The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.
Dr Unnati Chavda
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