August 15, 2017
“Don’t get up from the table until you finish your vegetables!” Even though it is proven that eating more vegetables can reduce the risk of some chronic diseases, as well as provide vital nutrients for health and maintenance of your body, eating vegetables can be a difficult thing to do!
5 Veggie Facts Most People Don’t Know:
- The highest amount of vitamins and nutrients are contained within the vegetable’s skin and the layer directly underneath it.
- Brussel sprouts have many health benefits as they can help the digestive system, memory, eye health, strengthen the immune system and protect the body.
- Celery is a fantastic vegetable for athletes as it quickly replaces lost nutrients and sodium. Just three celery stalks will provide one of your five a day recommended portions.
- Most vegetables are naturally low in fat and calories. None have cholesterol.
- Florida is the number one producer of fresh market tomatoes. Actually a fruit, it took a ruling by the Supreme Court in 1893 to make the tomato a vegetable (tax purposes).
Common Veggies with Higher Nutrient-Density:
- Chinese Cabbage
- Red Pepper
- Brussel Sprouts
Making Veggies Easy – Tips!
- Put Veggies in a visible place so you are more likely to see and eat them.
- Prepare Veggies ahead of time to be cooked or eaten. (snack baggies ready to go)
- Find the Best way you like veggies (trimmed, chopped, roasting, juiced, raw, etc.
- Use Dips to flavor up raw veggies (check for low-sugar/fat options)
- Drink your veggies
- Salads can be more than basic. Cram a bunch of veggies in them
- Use Raw Veggies to replace crackers, pita, tortillas, etc.
- Use leafy greens as wraps for tacos, sandwiches, etc.
- Replace “pasta” with veggies like Spaghetti Squash or Sweet Potato Noodles, etc.
Health Risks Associated with Low Veggie Diet
- Deficiencies: Vitamin & Mineral Deficiency – B-Vitamins help derive energy, Vitamin-C assist with wound healing, Vitamin-A keep your skin & eyes healthy, Vitamin-K supports blood clotting. Vitamins/Minerals in veggies include Calcium, Magnesium, Iron, & potassium, which contribute to cardiovascular, skeletal, and nerve health. (Deficiency in these can impact these functions )
- Digestive Issues: Indigestible carbs (Fiber) is high in veggies and without regular intake, can lead to issues with the productivity of digestion of food.
- Disease Risks: (Fiber) helps slow down the absorption of glucose and cholesterol, which allows the body to regulate blood levels and may lessen the risks of diabetes or elevated cholesterol levels. (Phytochemicals) in veggies can also reduce inflammation and even slow or prevent tumor growth.
- Cardiovascular Health: Many people consume too much sodium without getting enough Potassium. Veggies rich in Potassium can help restore balance and reduce the risks of high blood pressure or stroke.
Athlete Performance (Best Veggies)
- Sweet Potato – an excellent source of vitamin C, manganese (for energy production), fiber (for healthy digestion), vitamin B6 (for nerve function and muscle contraction) and potassium.
- Beets – improves running performance due to its ability to increase dilation of the blood vessels, allowing for greater blood flow and improving oxygen and nutrient delivery to working muscles.
- Spinach – full of nutrients, high in calcium, vitamin C, magnesium, zinc, and iron—all important for athletic performance. Spinach is also a source of vitamin K, which helps athletes maintain healthy bones. (*insert Popeye the Sailor Man)
- Kale – packed with fiber and copper, one nutrient that is hard to get in a normal diet, and an excellent source of manganese, iron, vitamins C, A, and K, and myriad phytonutrients. Contains folate, which has been shown to boost vascular function and blood flow, as well as the antioxidant lutein, which is found in the retina and helps eyes adjust to the bright light and filter out harmful blue rays.
At Superfit Foods, we prepare each meal with a carb, a protein, and a vegetable source. Everything is measured and weighed to get you just the right blend of macronutrients your body needs to kick start the results you are looking for. They are then packaged fresh and made ready for you to pick up at your earliest convenience.
If you are ready to get your veggie intake exactly at the level it needs to be – give Superfit Foods a try!