Vegetable diet properties
Importance of vegetables in the human diet
Why are vegetables so important in our diet?
Vegetables are an essential group in the diet of people who want to lose weight. In addition to this property, so often praised, they provide many phytochemicals with antioxidant properties to prevent cancer, Among them, it is worth appointing carotene, lycopene and flavonoids. Vegetables protect the health of our eyes, take care of our bones, our skin, the smooth functioning of our kidneys... etc.
Its low calorific value, due to the virtual absence of fat and high amount of water, can let us eat big quantities without ingesting many calories. Moreover, in general, they are low in sodium and high in potassium which gives them diuretic properties (able to eliminate body fluid). Eating large quantities of these foods, in addition to provide very interesting nutrients, guarantee us to keep us in good shape and to keep us slimmer than if we eat other type of food.
So, in a natural or slimming diet, we should not neglect so valuable vegetables as the most preferred dishes. Salads and cooked vegetable preparations should be among the most frequent and interesting dishes for dieting and having a good health.
How must we eat vegetables?
The best way to eat these foods is raw because cooking removes their water-soluble vitamins. Steam cooking is the most recommended method for cooking vegetables
How to make a good vegetable salad?
We will use the following ingredients:
- Lettuce: It is one of the lightest foods in the market. - 13 calories by each 100 g -, allowing it to be the basis of the salads because of its little caloric intake. It is very rich in carotenoids, with antioxidant properties that, among others properties, inhibit the growth of cancerous tumors. It has many minerals, especially potassium, which, combined with its low content in fat and sodium, makes it very interesting when someone wants to lose weight.
- Carrots: In addition to its well-known wealth in betacarotene, carrots also help you lose weight. Their fat content is very low - 0.19 g per 100 g compared with just 0.22 g of lettuce, which provides only 43 calories per 100 g of vegetable consumption. (The relative higher calorific value of carrots compared with that of the lettuce is given by its largest amount in carbohydrates (8.2 g versus 2.3 g per 100 g, respectively). Carrots also contain plenty of soluble fiber and much potassium. All this means that, besides protecting the skin, they make us look younger and thinner.
Tomatoes: Along with the lettuce and carrots, tomatoes must be very present in our salads. Like them, they have very few calories - 21 calories per 100 g - and many antioxidants, among which lycopene stands out as a very effective anti-cancerous component. Nor should we forget that they are very rich in potassium and low in fat - 0.33% - and sodium. Tomato red color plates can cheer up those who wish to lose weight.
Onions: Another of the essential ingredients of a good salad. They are one of the best diuretics, in addition to being one of the best natural food bactericides. For their pungency when eaten raw, they can not be used in high quantities, specially for stomachs with a natural tendency to acidity, but a few pieces of this bulb in our salad will just provide few calories - 38 per 100 g-, and will stimulate our kidneys to remove excessive fluids and prevent kidney infections.