The green foods

The Green foods

With the change in life style due to the far reaching changes in many fields of Technology our food habits also have under gone changes. The fast foods, fatty foods, non fibred foods can cause immense but unnoticeable damage to the health and well being of younger and future generations. While our traditional cuisines are time tested, we find younger generations have a different taste and approach to food.

It is high time that we draw our attention to the importance of vegetables and fruits in our food particularly those which help avoid a few types of cancer in the long run. Recently I had an opportunity to interact with a Dietician. Very easily available green leafy vegetables can go a long way in keeping our blood structure optimal and maintain an excellent profile of health for us. They are a rich source of minerals (including iron, calcium, potassium, and magnesium)and vitamins like K, C, E and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein and zeaxanthin.

Here are a few green foods needed for good health. The list is endless-cucumber, bok Choy, green olives, green apples, celery, chives, green grapes, green capsicums, etc.

Moong dhal: Moong dhal is a popular dhal in India, Pakistan and Bangladesh. The green gram is soft in texture and does not produce flatulence as some other whole lentils. It is a good source of protein especially for vegetarians, and is low in fat. It is low GI and therefore good for diabetics too. Moong dhal sprouts are an excellent source of vitamins C and A. The protein and iron in these is also much more. Added to salads ,sandwiches fruits could increase the nutritional value of those foods.

Spinach: We grow upwatching Popeye the sailor man eat his spinach and gain instant strength. This leafy vegetable is a nutritional powerhouse and loaded with minerals and vitamins. Like other dark greens, spinach is an excellent source of beta-carotene. It possesses several important phytochemicals, including lutein,which helps prevent age-related macular degeneration. Spinach also contains liponic acid, which helps antioxidant vitamin C and E regenerate. Served raw,it is a good source of vitamin, another powerful antioxidant. Spinach leaves can be added to salads and also cut and added to chapatti dough.

Fresh Herbs: Fresh herbs have become a major food trend these days. But herbs not only provide flavour to our food, they also have many health properties. Basil is a good source of vitamin K and iron; fresh basil leaves boast anti-inflammatory and antibacterial properties. Add some leaves into salads and pasta. Basil and parsley are good source of Vitamin C, while dill is a good source of beta carotene.Mint is well known for its soothing effect in digestive problems and stomach aches. Coriander mint chutney is an excellent substitute for ketchups and high sodium spreads.

Kale: Kale is one of the cruciferous vegetables that help to fight cancer. It contains two powerful antioxidants- carotenoids and flavonoids that protect our cells from free radicals. The main flavonoids are kaempferol, lutein, zeaxanthin andbeta-carotene, along with well known antioxidants like vitamin C, vitamin A and manganese, making kale a powerful cruciferous vegetable, kale is also a very good source of vitamin K which is necessary for the synthesis of osteocalein, a protein that strengthens the composition of our bones. Vitamin K also prevent calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Kale contains high levels of nutrients such as calcium,fibre, and iron.

Fennel: fennel contains its own unique combination of phytonutrients, including the flavonoids rutin, quercitin, and various kaempferol glycosides, that give it strong antioxidant qualities. Fennel tea is known as one of the best and most effective natural aids for digestion. It can assist in avoiding upset stomach,getting rid of colic, bloating, abdominal and stomach cramps, irritable bowel syndrome symptoms

Asparagus: Asparagus is a very good source of fibre, foliate, vitamins A, C, E, and K, as well aschromium. Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals.

Brussels sprouts:Brussels sprouts are a part of the cruciferous family widely known for their health-promoting properties. Brussels sprouts are an excellent source of vitamins C, E, K and B6 and contain phytonutrients sulphotraphane and isothiocynates. They help reduce the risk of colon, prostrate and breast cancer.

Avocado: Avocado is a good source of monounsaturated fats and therefore helps in improving cholesterol levels by increasing the good cholesterol. Avocado contains vitaminB6 and folic acid, which help regulate homocysteine levels. A high level of homocysteune is associated with an increased risk of heart disease. Avocadois an excellent source of carotenoid luterin, which is known to help protect against age- related macular degeneration and cataracts. Add avocado to salads,soups, tacos and sandwiches. However be careful to use only around half an avocado everyday and not more, as these are quite high in calories.

Kiwi fruit: Kiwi fruit contains a remarkable amount of vitamins C, E and A. Vitamin C is a water- soluble antioxidant that has been proven to protect our body from free radicals. It is also a good source of potassium and has a good amount of beta-carotene. The high content of fibre in kiwi fruit helps to keep check on constipation. Since some kiwi into your cereal, yogurt or salads for a refreshing health boost.

Enjoy life to the full through a healthy and green food habit.

 

Dear Saisakthi Sister,

Thanks for your encouraging response. Nice to know you like it.

 

Dear Pallavi,

Spinach is a great food. (Have you seen the cartoon serial' POPOI'? A cartoon serial liked by children ......Good comedy encouraging Spinach habit in them).

Sprouted Moong Dhal is another Great food encouraged by My Dad.
Thanks for your visit.

 

Dear Viswamitra,

Your response remiinds me of an ancient Tamil (Purananooru) adage "ஆன்றவிந்தடங்கிய கொள்கைச்சான்றோர்” which refers to three stages of ingesting and reacting to any knowledge.
Thanks.

 

Dear RGS,

Thanks for your response RGS.

I think food for body is as important in content and presentation as food for thought (Like your beautiful stories).

Will do more.
Thanks.