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Vegetables and fruits are very much nature’s natural medicine. They can help prevent and cure many illnesses and chronic diseases in the body. Not only that, vegetables are vital for the utilization of macronutrients consumed (fats, proteins and carbs).

Without consuming a variety of vegetables and allowing the body to absorb a mixture of essential nutrients, your body will be operating at 50%.  The health aspect of greens is incredible.  Vegetables are low in calories and fat and carry zero cholesterol.

Vegetables carry many essential nutrients, including:

  • Potassium – which helps maintain healthy blood pressure.
  • Dietary Fibre – which reduces cholesterol, lowers the risk of heart disease, and helps proper bowel function.
  • Folic Acid – helps the body form red blood cells.
  • Vitamin A – keeps eyes and skin healthy.
  • Vitamin C – helps heal cuts and wounds, keeps teeth and gums healthy, and also aids in the absorption of iron.

A diet high in vegetables and fruit may actually reduce the risk of:

  • Heart disease
  • Certain types of cancer
  • Obesity
  • Type 2 diabetes
  • Kidney stones

As you can see, vegetables have a vital role to play in the overall health and correct functioning of the human body. They are a must in your daily food consumption. Next time you visit the shops, be sure to pack your trolley full of these:

Spinach, asparagus, green beans, kale, tomatoes, blueberries, raspberries, strawberries, beets, kiwi fruit, apples, celery, cabbage, sweet potato, cucumber, lettuce, rocket, carrots, peas, okra, cauliflower, zucchini, avocado, pineapple, water melon, grape fruit, lemons, lime.

Although all vegetables are good for you, some are better than others, here are my top 4 must have daily vegetables and why.

Spinachan excellent source of iron playing a vital role in the function of red blood cells which transport oxygen around the body.  It is also an excellent source of Vitamin K, A, C, B2, Folate and Magnesium.  To summarise, spinach is an absolute must have addition to the diet.

Broccoli – has tight clusters of deep green buds and thick, but edible stems.  Although broccoli has a number of nutrients packed into it, its main vitamin by a long shot is that of Vitamin C.  It also carries a lot of potassium and Vitamin B6, making it a go-to vegetable with a ton of benefits.

Kale – a vegetable that is packed full of life benefiting nutrients, high in fibre, Iron and Vitamin K, which is essential for bone health and blood clotting.  Vitamin A is essential for good skin and vision, not to mention that Kale is packed full of antitoxins.  It also has a substantial amount of Vitamin C, which is needed for a healthy immune system, your metabolism and hydration levels. 

Carrots –a root vegetable that should definitely make an appearance on your plate and is a clear favourite with all health enthusiasts.  Carrots help improve vision, slow down aging and help in the prevention of cancer.  They are rich in Beta-Carotene, which is converted into Vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.  The high level of Beta-Carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism and helps slow down the aging of cells.



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