26/07/2013 Research on Source of Goodness

Actual Temperature
12 degrees Celsius
Humidity : 80%
Rainfall : 0.00mm
Wind : Calm

Vegetables are vital source of nourishment and nutrient values are higher in fresh produce. If you decide to go organic, chemical contamination is also keep to a minimum. Eating fresh fruit and vegetables every day is essential for good health - five serves a day is the minimum requirement for wellbeing. Serving should be from each of five colour groups - red, yellow / orange, white / brown, green and blue / purple.

Fruits and vegetables contains vitamins, minerals and phytochemicals that are essential for good health. (A phytochemical is a plant chemical that contain protective, disease-preventing compounds). An adequate intake of fruit and vegetables reduces the risk of the most common health conditions, including cardio-vascular disease, some cancers, diabetes and hypertension.

Vegetables are important sources of many important vitamins and minerals such as :

Vitamin A (or beta-carotene) : available from red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches.

Vitamin B (except B12) : leafy green vegetables.

Vitamin C :  available from fresh fruit, potatoes, salad vegetables and other leafy green vegetables such as cabbage, silver beet, etc.

Vitamin K : found in leafy green vegetables such as spinach and lettuce; members of the brassica family such as kale, cabbage, cauliflower, broccoli and Brussels sprouts. Two tablespoons of parsley contains more than the recommended daily amount of Vitamin K.

Folic acid an d folate : forms of vitamin B9. Leaf vegetables such as spinach and silver beet  are rich sources of folate. Folate is necessary for the production and maintenance of new cells. This is especially    important during periods of rapid cell division and growth such as infancy.

Potassium : an essential mineral marconutrient in human nutrition which is important in maintaining fluid and electrolyte balance in the body. Foods with high source of potassium include artichoke, butter beans, orange juice, potatoes, bananas, avocados, apricots, parsnip and turnips. Research has indicated that the diets high in potassium can reduce the risk of hypertension.

 Lycopene : an unsaturated carotenoid that gives a red colour to tomatoes, guava, roseship, watermelon and pink grapefruits. It is a proven antioxidant which helps to neutralise free radicals which may damage the body cells.

Calcium : leafy green vegetables are particularly rich in calcium. Spinach, kale, broccoli, as well as some legumes and soybeans products, are all good sources.

Iron : Fresh bok choy, aubergine, spinach and most legumes contain iron.