INTAKE OG VEGETABLE BENEFITS

Why is there such a dislike for vegetables?

What’s the thing that makes certain people love vegetables while others dislike them? Genetics could play a part. People who don’t like cruciferous vegetables (e.g. broccoli or cauliflower, brussels sprouts, cabbage) have a sensitization to tasting a chemical known as PROP (a bitter taste component). It’s possible that you didn’t grow up eating vegetables therefore you didn’t develop a liking for them. A few of us do not like the texture of the vegetables. Whatever the reason, many people don’t eat enough vegetables for good health.

Nutritional benefits of vegetables

Vegetables are rich in nutrients like vitamins, minerals (including potassium, calcium and magnesium, iron,) along with fiber, disease fighting antioxidants and phytochemicals. They can aid in the maintenance of a healthy digestive system vegan greens vitamins and may help reduce cholesterol and decrease chance of getting diseases like heart disease and cancer. Also, vegetables can aid in weight loss, as they fill you up without adding calories.

What is the serving size for vegetables?

One serving is equivalent to half a cup of cooked, raw or puréed vegetables (including tomato sauce and vegetable soup) One cup of leafy greens that are raw or 4 to 6 eight ounces of juice.

Tips to increase the amount of vegetables you eat

1. Be open-minded! You can learn to appreciate vegetables.

2. You can sneak them into your favorite meals. Shredded carrots are great to add to meatloaf, or you can include zucchini slices in lasagna. Add vegetables to your pizza. To your soup, add chopped carrots and onions. You can make your soup more appealing by pureeing the vegetables to conceal those small pieces.

3. Try a new method of cooking. If you normally steam your vegetables then try grilling or roasting them. These cooking methods alter the texture of vegetables and impart more flavor. For instance, I’m not a huge fan of the fatty texture of asparagus that is steamed, but love grilled asparagus that is lightly brushed with olive oil. Similar to eggplant.

4. If you’re not fond of cooked vegetables, try eating raw vegetables. It will alter the texture. Sometimes the dislike of vegetables can be more of a matter of texture.

5. It is possible to add different vegetables to your salads: red pepper, chopped grape tomatoes and carrots chopped steamed broccoli, etc. To boost the nutritional value, you can opt for spinach or darker green lettuce as the base.

6. Make interesting sauces for vegetables to help disguise them. Here are some ideas:

Teriyaki sauce, a little olive oil, a sprinkle of parmesan cheese tomato sauce butter spray, low fat salad dressing, stir-fry it with ginger, garlic and soy sauce and a little rice wine vinegar or add an extra handful of cheese that is low in fat. If you prefer spicy and hot foods add a bit of hot sauce with your vegetables. It is possible that you prefer sweeter dishes So, try an ingredient or sauce that is more sweet. Be mindful of the calories contained in these sauces when you’re trying to lose weight.

7. If you’re a fan of sweet food, you can try mashed sweet potatoes or winter squash with some brown sugar and cinnamon.

8. If the whole texture thing is bothering you, drink your veggies. Juice them (try adding an apple or beets to your greens to increase the sweetness). You can also purchase commercial vegetable juices (i.e.V8 juice). You might prefer the lower sodium versions, as the regular juices are high in sodium.

9. Make sure you are consuming many servings of fruit each day. Although fruits do not provide the same nutrients as vegetables, they do contain some (vitamin C and fiber, antioxidants as well as phytochemicals among others).

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