In the quest for a healthier life-style, a balanced diet is the most precious secret for a overall well-being. Well-planned mixed vegetables nutrition are appropriate for individuals during all stages of the life-cycle. The American Dietetic Association considers properly planned mixed vegetables nutrition to be helpful and nutritionally adequate and may help to prevent and treat certain diseases. Mixed vegetables nutrition are often associated with lower blood cholesterol levels, lower risk of obesity and heart disease, lower blood pressure levels and lower risk of hypertension and type-2 diabetes. Research also shows that mixed vegetables nutrition diets are about 40% less likely to develop cancer compared to meat-eaters.
What is Mixed Vegetables Nutrition:
A mixed vegetables nutrition diet is defined as one that does not include meat or seafood, or products containing those foods. Generally, there are four different types of vegetarians:
- Strict vegetarian or vegan excludes all animal products including egg and diary.
- Lactovegetarian excludes meat, poultry, fish and eggs but includes diary products.
- Lacto-ovovegetarian excludes meat, poultry and fish but includes eggs and diary products. Most vegetarians in the United States fall into this category.
- Flexitarian focus on vegetarian food with occasional meat consumption.
Sources of Mixed Vegetables Nutrition:
Mixed vegetables are mostly the nature’s finest offerings, mainly found in various plant-based food-delights. The specific vegetables included mainly in mixed vegetables are carrot, broccoli, cauliflower, peas, bell peppers, corn, green beans and zucchini among others.
The nutrient content of mixed vegetables vary on the assortment of veggies used. So it is important to know the nutrient values of the veggies that they offer in the diet. It is suggested to pick the veggies that are rich in color as vibrant hues are often indicative of high nutritional value.
Essential Nutrients Found in Mixed Vegetables:
People who follow mixed vegetables nutrition diets can get all the nutrients they need. The followings are nutrients that vegetarians should be attentive to include in their diets.
Mixed vegetables are an abundant source of various vitamins that play a crucial role for overall well-being.
- Vitamin A: Carrots and bell peppers are the rich source of Vitamin A that supports healthy vision, immune function and kin health.
- Vitamin C: Broccoli, bell peppers and peas are excellent sources of vitamin c that boosts the immune system and strengthen power of bone and teeth.
- Vitamin K: Generally leafy green vegetables like spinach, kale provide the necessary vitamin k for blood clotting and bone health.
- VitaminB12: Vitamin B12 can be obtained from fortified foods like breakfast cereals, soy based beverages, veggie burgers and nutritional yeast.
mixed vegetables are rich in fiber which aids digestion and promotes a feeling of fullness, making it beneficial for weight management. Fiber also supports a healthy gut and helps prevent constipation.
- Potassium: Potassium helps in maintaining a healthy blood pressure level and supports proper muscle function. Potatoes and peas are rich source of potassium.
- Magnesium: Spinach and broccoli contribute to magnesium intake, which is vital for nerve function and bone health.
- Iron: Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip, greens, molasses, whole wheat breads, peas and some dried fruits like apricots and raisins.
- Zinc: Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of Zinc include many types of beans (e.g white beans, kidney beans, chickpeas), Zinc fortified breakfast cereals, wheat germ and pumpkin seeds.
Calcium used for building and maintaining bones and teeth, can be obtained from green leafy vegetables, such as spinach and collard greens and foods fortified with Calcium. Calcium-fortified soy based beverages can provide Calcium in a amounts similar to milk.
Protein has many important functions in the body and is essential for growth and maintenance. Eat a variety of plant-based foods, such as nuts, peas and tofu. Build meals around Protein sources that are naturally low in fat, such as beans, lentils and rice.
Mixed vegetables contain a variety of antioxidants such beta-carotene, lutein, zeaxanthin which help neutralize harmful free radicals, reducing the risk of chronic diseases and supporting cellular health.
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Health Benefits of Mixed Vegetables Nutrition:
1. Improve Immune System:
The high vitamin C found in the mixed vegetables helps to boost the immune system which protects us against various infections and illness.
2. Aids Digestion:
The fiber content in mixed vegetables promotes healthy digestion, regulates bowel movements and prevents gastrointestinal issues.
3. Promotes Heart Health:
The potassium in mixed vegetables supports heart health by regulating blood pressure levels and reducing the risk of heart disease.
4. Weight Management:
Low in calories and high in fiber, mixed vegetables are an excellent addition to weight management diets, as they hep in controlling the appetite and provide essential nutrients without excessive calories.
5. Maintain Vision Health:
Vitamin A and other antioxidants found in mixed vegetables promote good vision and help protect against age-related eye diseases.
If you are considering becoming vegetarian, meet with professional dietitian to maximize the health advantages of your diet. Most healthy mixed vegetables nutrition do not need to take supplements. People who follow mixed vegetables nutrition diets can get all nutrition they need.
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