Let’s talk about the huge nutritional benefits of vegetables and fruits and how to incorporate them into your diet.
Diet does not mean starving and eating tasteless foods. On the contrary, when you are following a healthy diet to lose those extra pounds, you should always have a variety of delicious dishes on your table, which can also make you happy as you prepare them.
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Vegetables
ZUCCHINI
Their taste is widely recognized. They are added in salads, fried, baked and are the perfect addition to any vegetable or meat dish. Their water content is high and calories are low. Zucchini is a source of useful trace elements – magnesium, iron, potassium, calcium and
phosphorus, so they are valuable for the prevention of anemia, muscle spasms and atherosclerosis. Zucchini also contains vitamins A and C, which have strong antioxidant effects and protect against a number of diseases, including cancer. They are extremely important in a diet because they contain fiber, which makes you feel full, has the ability to boost your metabolism, and help detoxify your body.
BELL PEPPER
Pepper is extremely varied in taste and color (yellow, red, green). It contains iron, phosphorus, calcium and potassium. Pepper is also a source of valuable proteins and easily digestible carbohydrates. Vitamins A, E and C that are also present in peppers are extremely effective in slowing down the aging process.
Peppers are also a source of B vitamins and tryptophan, which strengthen the nervous system and help with depression. They also reduce the risk of heart disease. Hot peppers contain the valuable substance capsaicin, which has anti-inflammatory properties, stimulates gastric secretion and, most importantly, helps burn calories. However, be careful with hot peppers because they stimulate your appetite and you can eat more than you would like! Enjoy the pepper cooked in a variety of ways. You can eat stuffed, pickled, breaded, added to a salad or fresh peppers.
EGGPLANT
Not everyone likes this vegetable, but there are also fans of its taste. Many culinary temptations are made from it – ratatouille, pickled eggplants with tomatoes or stuffed. Season well with salt and strain before cooking to eliminate its bitter taste.
It contains a valuable antioxidant complex – vitamins A and C, as well as a small amount of selenium. Minerals in its composition are also varied – calcium, magnesium, potassium, phosphorus, zinc, sodium and copper. Eggplant has a beneficial effect on the respiratory system, cardiovascular system and bones. Care should be taken when using it for the kidneys and liver. It is suitable for dieting because of its low calorie and fiber content, which helps in losing weight.
TOMATO
The truth is that tomatoes are technically classified as fruits, but in fact, due to the lower amount of sugar in them, they are classified as vegetables. There are many types of tomatoes such as pink tomatoes or cherry tomatoes.
They do not contain many minerals, but, on the other hand, contain B vitamins and vitamin C. Antioxidants in their composition – beta-carotene and lycopene – are extremely effective in protecting against cardiovascular diseases and cancer. The good news is that cooking tomatoes does not diminish their beneficial properties – on the contrary, when heated, lycopene is absorbed even more easily. Enjoy them as an addition to meat and lean dishes, sauces, salads and soups. Don’t worry if you’re dieting because tomatoes are low in carbs and high in fiber.
CARROT
Carrots give any dish a wonderful, specific, slightly sweet taste. Carrots are also extremely tasty in salads or as pickles. They contains valuable minerals such as potassium, which regulates blood pressure, calcium and phosphorus to help strengthen
bones, magnesium, which has antidepressant effects, iodine, which improves thyroid function, iron, which helps with anemic conditions. The most valuable in the composition is a large amount of antioxidants – vitamin C and beta-carotene (vitamin A), which protects against a number of diseases. Vitamin A works well on the skin, protects against harmful radiation, improves eyesight and condition of nails and hair. Although carrots have a high glycemic index (rapidly increasing insulin levels), they are dietary because they contain fiber (cellulose and pectins) and are mildly laxative when used as juice.
All of these vegetables are great for your health. Gladiators, who are renowned for their endurance, speed and strength, have been proven to include a large amount of vegetables in their diets. Tibetan monks are also big fans of them, so eat them for lovely taste and health benefits!
Fruits
Now, to make our dieting life sweeter and more enjoyable let’s take a look at fruits. Who said that when we are on a diet, we are doomed to starve or eat only tasteless foods? This is a huge misconception, and one of the myths that is stopping us from finally starting to lose weight in a healthy and enjoyable way. Some of the most tempting dishes are delicious and healthy. An example of this are the fruits listed below, which are loved by most people and will continue to refresh and cool us during the warmer months.
RASPBERRY
Undoubtedly, one of the healthiest and lowest calorie fruits is raspberry. It also contains valuable antioxidants that we know have anti-cancer effects, help us stay young and neutralize the effects of harmful free radicals on our bodies.
In addition to being high in vitamin C, raspberries also contain beneficial minerals such as iron, copper, zinc, phosphorus, potassium, and calcium. These delicious, sweet and aromatic fruits beyond preventing you from putting on more weight also have a slimming effect – they are almost free of fats and proteins and are a source of easily digestible carbohydrates. So don’t worry about eating unlimited amounts of them, especially when you’re on a diet!
BLUEBERRY
Blueberries are another contender for the most delicious diet food. It is a powerful anti-obesity agent because it contains polyphenols that can reduce fat cells in the body. Blueberries contain fiber, which is good for the digestive system, which slows down the
flow of glucose into the bloodstream, creates a feeling of fullness and helps us lose weight. Blueberries are also a source of antioxidants and beneficial micronutrients and vitamins. In addition, they have been shown to lower bad cholesterol levels, help prevent heart disease, and improve memory and vision. This is an adorable temptation for anyone looking to lose weight!
WATERMELON
Watermelon is extremely low in calories. At 100 grams, they only contain about 40 calories. It consists of 90% water, contains fiber, cellulose, beta-carotene, vitamin C, lycopene, trace elements – iron, zinc, copper and magnesium.
Magnesium is extremely valuable because a lack of it can lead to muscle cramps, nervous breakdowns, and poor bowel movement. Watermelon is free of fats and cholesterol, has a beneficial effect on the kidneys, liver and bile and helps cleanse the body of toxins. This is one of the most enjoyable and healthy foods, especially suitable for dieting because of its low-calorie content and laxative effect.
APRICOT
As indicated by their color, they contain carotenoids – lycopene and beta-carotene (the natural form of vitamin A), which are powerful antioxidants that strengthen the immune system, protect against skin cancer and have beneficial effects on vision.
Apricots contain copper, cobalt and iron and help prevent anemia. They are a source of magnesium and phosphorus, which lower blood pressure and improve memory and mental performance. Eat these flavorful fruits because they are delicious and contain only 17 calories per piece.
SWEET CHERRY
Low-calorie sweet cherry. It is like an elixir for the body – it helps you sleep well, has a beneficial effect on muscle pain and has a laxative effect. It also contains beneficial antioxidants as well as fiber, vitamin C, magnesium, and iron.
Eat a lot of cherries when you want to lose weight because they increase metabolism, which is directly related to calorie burning.
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