Nutrients in Earthly Foods and Weight Management Tips

The best way to lose and/or maintain weight is by eating vegetables because they contain ample amount of fiber and water and are low in calories. They are also rich in minerals, antioxidants, and phytochemicals, which are very helpful for maintaining and improving your health.

Broccoli: Broccoli has no fat and is made up of 60 percent carbohydrates, and 40 percent proteins, with lots of water, minerals, and vitamins. Carbohydrates in broccoli are quite complex, requiring time to digest. These carbs are slow-releasing, so you will have long hours of energy available after each meal. Prominent minerals and vitamins in this vegetable include vitamin E, thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorous, and selenium.

Brussels Sprouts and Cabbages: Brussels sprouts are similar to cabbage and have more fiber and only 21 calories. They are popular in low-fat diets because they are low calorie and rich in vitamins and nutrients like vitamins C, A, K, thiamin, B6, folate, potassium, and manganese. While cabbage has higher contents of vitamins E and C, it can instigate gas formation. However, this can be reduced by combining it with garlic and ginger.

Spinach: This is another vegetable that can be used in your weight loss diet regime. Spinach is popular in vegetarian diets because it contains high amounts of vitamins and nutrients such as vitamins A, C, E, K, thiamin, riboflavin, B6, folate, calcium, iron, magnesium, phosphorous, potassium, copper, and manganese. It is high in fiber and doesn’t cause water retention.

Collard Greens and Leeks: Collard greens are packed with proteins and amino acids, and have a low glycemic index. Some of the minerals and nutrients found in collard greens include thiamin, niacin, potassium, vitamins like A, C, E, K, riboflavin, B6, folate, calcium, and manganese.

Beans and Carrots: Beans are full of protein and dietary fibers. They are tasty even when eaten raw, and are low in fat with a high fiber content. Carrots, like beans, are also tasteful when eaten raw and are high in vitamins A, K, and C and minerals.

Cabbage: The first of the weight loss vegetables to consider is cabbage. Cabbage is going to provide powerful protection against cancer, so is great for those looking for optimal health promotion effects.

Cauliflower is a great vegetable for promoting a strong immune system and boosting your cardiovascular health. It’s also high in fiber and does contain a few more sugars than some other vegetables, but still should be added to the mix

Onions are the next vegetable to consider. Onions are actually a great way to fend off the common cold, so will help you feel well all throughout the year. Adding a nice flavor to many of your dishes, don’t leave them out

Peppers are the next of the weight loss vegetables that you must be eating. These are a powerful source of both vitamin A and vitamin C, so will help to keep your immune system strong, which is important while using a reduced calorie diet.

Mushrooms are also very low in calories and will supply a high amount of protein for the calories that they do contain, so are great for those who struggle to meet their needs.

Celery: If you want a low calorie vegetable, celery would be it. Consisting of mostly water, you won’t even need to add this vegetable to your totally daily calorie intake

Cucumbers are another of the must-have vegetables for your diet plan. This vegetable is also very high in water content and will fill you up quickly.

Tomatoes are one of the most powerful sources of lycopene in the diet and will help to fend off prostate cancer, so are especially important for males to be consuming.

Most fruit contains excessive amount of natural sugars that quickly converts into fat when eaten in excess. There are some fruits that actually work to help burn fat. Adding more of these fruits to your diet can help with fat loss.

Avocados are higher in fat than most other fruits or vegetables, but most of this fat is heart-healthy monounsaturates, which comes in a package with plenty of vitamin E.

Coconut: Coconut is rich with medium chain triglycerides (MCFAs) which increase the liver’s rate of metabolism by up to 30 percent, according to some experts. They also help keep you full so you’re less likely to snack on junk food. Coconut oil frequently aids the functioning of the thyroid gland. Coconut oil, coconut milk (not the low fat variety), coconut flour, and shredded (unsweetened) coconut all contain MCFAs.

Lemons: Excellent liver detoxifiers, lemons also alkalize our body. They may seem acidic based on taste but in the process of being metabolized by the body, they actually alkalize our bodily fluids and tissues. Maintaining the health of the liver is also imperative to the body’s ability to digest and burn fat, since the liver is one of the organs responsible for these functions.

Grapefruit: Many studies confirm that grapefruit is an excellent weight loss food. In one study at Johns Hopkins University, women who eat grapefruit daily shed almost 20 pounds on average in only 13 weeks, without changing anything else in their diet or lifestyle. Not only will these fruits help with weight loss, they have plenty of other health benefits too. Avocado helps prevent heart disease. Coconuts help prevent cancer. Grapefruit gives the liver a boost. Lycopene is a powerful antioxidant that studies show cuts the risk of heart disease by 29 percent.

Green Tea: There are three main varieties of tea — green, black, and oolong. The difference is in how the teas are processed. Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals — damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

How Much Fruit and Vegetables Should I Eat?

One portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 2 plums, satsumas, kiwi fruit or other similar sized fruit
  • 1/2 a grapefruit or avocado
  • 1 large slice of melon or fresh pineapple
  • 3 heaped tablespoons of vegetables, beans or pulses
  • 3 heaped tablespoons of fruit salad or stewed fruit
  • 1 heaped tablespoon of raisins or sultanas
  • 3 dried apricots
  • 1 cupful of grapes, cherries or berries
  • 1 dessert bowl of salad
  • 1 small glass (150ml) of pure fruit juice

Hope all this information helps you understand a little bit more about conscious eating. It did for me. Hugs.

 

 

Source: Green tea | University of Maryland Medical Center University of Maryland Medical Center  Follow us: @UMMC on Twitter | MedCenter on Facebookn

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