High Fiber Vegetables Keeps Things Moving

Fiber Vegetables

Healthy eating and a healthy diet must include high fiber vegetables to prevent heart disease, promote colon health and prevent kidney stones from forming. For those who detest the taste of kale or cabbage, there are many other kinds of greens to include with daily meals.

Although all vegetables add to the benefits of eating healthy, many consumers mistakenly believe that each type is equal in content. Some foods, such as sun-dried tomatoes, have as many as eight grams of fiber, while cucumbers and bell peppers may have as little as one. Recommended daily allowances require 25 to 35 grams a day, so keep this in mind.

The two distinct kinds of fiber vegetables offer are each needed for a body to digest food. Insoluble fiber assists in bowel movements by moving waste through the intestines. Soluble fiber aids in the absorption of sugar by regulating the removal process. The latter lowers total cholesterol and the former prevents constipation which if chronic, can lead to colon cancer.

Of the many high fiber fruits and vegetables available, avocados and apples top the list. Bananas, beans, eggplants and berries are also rich in fiber and can be made in a variety of recipes. The thought of eating broccoli or brussel sprouts may not make one salivate, so opt for tasty lima beans and artichokes instead.

If you are indulging in a fast food meal for lunch, consider adding fresh carrots while oranges make for a simple snack. Healthy foods such as these vegetables are easy to prepare, pack, and eat.

In addition to preventing colon cancer, eating high fiber vegetables may reduce the risk and complications of other diseases such as diabetes and stomach ulcers. The addition of fiber has also been noted in successful weight loss cases as participants felt less hungry after consuming high fiber meals.

For those who simply never eat greens, there is no rush to switch to a raw food diet. Eating healthier can be achieved by just sampling through the array of high fiber vegetables available and find the ones you like. Don’t forget the fruits and other fiber rich foods such as nuts and bran.

As your diet changes, so will your taste buds, which may lead to surprising cravings for healthy food.

Cancer Fighters

Cruciferous vegetables are named after their cross shaped flower petals. They are great for you, and provide many health benefits. With so many varieties in this family of veggies, it is easy to work them into your diet.

These vegetables contain high levels of antioxidants, which have been linked to disease prevention, including from certain cancers. Antioxidants help keep us healthy on the cellular level, which translates to overall body health. Aside from the antioxidants, they also contain a phyto-chemical called isothiocyanates, which prompt the body to break down cancer causing agents. They also contain numerous vitamins and minerals. Throw away your vitamin supplements, because they are not needed when you eat balanced and healthy meals!

Keep in mind that these are also known to cause goiters when eaten raw. This is because of a chemical in the plants that disrupts messages being sent to the thyroid. This makes it difficult for the thyroid to produce needed hormones. People who have hyperthyroid function should always steam this family of vegetables and limit their intake.

What are the most nutritious cruciferous veggies? Kale ranks pretty high on the nutrition scale, with many of your needed vitamins and minerals. It also has a high fiber to calorie ratio, meaning that you do not need to eat a whole lot of it to feel full. Broccoli comes in at a close second, providing vitamins, minerals, and anti-inflammatory benefits. Swiss chard is also very nutritious, containing more than half the vitamin C you need for the day in a single serving. It can also help regulate blood sugar levels. All cruciferous veggies are great for you! So eat them as often as you can.

Here is a list of cruciferous vegetables:

-Arugula
-Bok Choy
-Broccoli
-Brussels sprouts
-Cabbage
-Cauliflower
-Chard
-Chinese cabbage
-Collard greens
-Daikon
-Kale
-Kohlrabi
-Mustard greens
-Radishes
-Rutabagas
-Turnips
-watercress

How do we work these veggies into our diet? You are probably familiar with some of the vegetables on this list. For example, most people know how to cook and prepare broccoli. Try to maintain a healthy and simple meal plan. Incorporate fresh vegetables as side dishes to your meals. Instead of choosing processed or prepackaged foods, cook your own. When you select, prepare, and cook your own meals you are in control of what is going into your body. You will know if there are preservatives, high fructose corn syrups, and other unwanted ingredients. Cooking can be a fun and bonding experience you can share with family, friends, and loved ones. Take the extra time and effort to cook a wonderful meal complete with vegetables, whole grains, and lean proteins. Good food does not have to be complicated. Steaming broccoli takes just minutes, and it goes well with a variety of other food.

Cruciferous vegetables are great for you! They provide cancer-fighting nutrients, vitamins, minerals, and so many other health benefits. By eating well and balanced we can live long, active, and healthy lives. Enjoy some of these vegetables for dinner tonight!

 

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