How to add these all-time good Nine vegetables for heathy diet in pandemic period

 

Healthy diet? You talk about it every day and work on it to cook delicious and healthy meal. In this pandemic period, you also make a plan on what is needed in your kitchen to add vitamins, minerals, carbs and protein to your diet.  How do you plan your daily portion of diet for good health? Let's discuss.

1. Greens

Among the greens, you would first notice spinach.  The fresh big leaves look not only beautiful but these are absolutely rich in many vitamins and can go as a combination with several other vegetables like - carrots, cucumber, tomato, onion, cabbage etc.,

Let's see the nutrients available in spinach.

- High amounts of vitamin A

- Iron and calcium content

- Vitamin K

- Vitamin C

- Magnesium

- Folate

- Antioxidants 

Spinach has high energy and health for gives excellent muscle and nerve function. It lowers blood pressure and benefits to maintain a healthy heart.

There are many ways to cook spinach. Stir-fry, add raw spinach to smoothies, salads, sandwiches and it is a great addition to pasta dishes and soups. 

2. Broccoli

Broccoli is a healthy vegetable and it belongs to the family of cabbage, kale and cauliflower. A cup of boiled broccoli contains:

- 55 calories

- Vitamin K

- Vitamin C

Broccoli can be prepared in many ways such as by - roast, steam, fry and it can be taken in the form of soups and salads. 

3. Peas

Sweet and starchy vegetable peas provide 134 calories and they are high in fiber, protein and certain specific B vitamins, vitamin A, C, and K. 

Having plant-based protein, adding peas to your vegetarian and meat diet boosts your intake of protein. 

Peas and other legumes has fiber that support good bacteria in the gut for regulating bowel movements and a healthy digestive tract. 

It is a regular practice to freeze peas and use it pasta dishes, vegetable preparation and other dishes. A cup of soup is also healthy.

4. Sweet Potatoes

Sweet potatoes provides 103 calories and 0.17 grams of fat when it is baked with its skin. Each potato contains:

- Vitamin A

- 25 percent of vitamin C and B-6 

- 12 percent of potassium

- Beta-carotene in potato improves eye health and fights cancer

- The low glycemic index scale and high in fiber in sweet potatoes helps with diabetes.

The best way to have sweet potato is to bake it with skin and serve it with a source of protein, fish or tofu.

5. Beetroot

A cup of beets has 58 calories and has plenty of potassium and folate. Both cooking and juice offers excellent health benefits and improves heart health. The natural sweetness tastes good in salads, sandwiches and juices.

6. Carrots

Every cup of chopped carrots has 52 calories and it is very rich in vitamin A in the form of beta-carotene.

Vitamin A is ideal for healthy eyesight and works as excellent vegetable for juice, soups or raw in salads.

7. Tomatoes

a cup of chopped raw tomatoes has 32 calories and plenty of potassium and vitamin C. The antioxidants and lycopene offer the benefits of disease prevention. 

Cooking tomatoes is the best method to add it to your meal.

8. Garlic

Each garlic clove contains 4 calories and it is low in vitamins and minerals. It is an excellent medicine and a natural antibiotic.  Garlic can be used in everyday cooking and can be eaten raw in sauces and dips.

9. Onions

A cup of onion provides 64 calories and provides vitamin C, B-6, manganese. Onions can be added to soups, stews, stir-fries and curries. It has excellent antioxidants and is also added to sandwiches, salads and dips such as guacamole.

Conclusion

Adding one or more of these vegetables to your meal creates a balanced diet and brings you good health. Use fresh vegetables and cook well.