Tag Archives: onions

How to Choose your Fruits and Vegetables-3

Consumption of fruits and vegetables makes your diet healthier. Add one green leafy vegetable and fruit into your day. But how do you pick the best of them? Here are a few tips when you pick your fruits and veggies

 

Greens -Amaranth, coriander, curry leaves, methi, spinach.

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  • Should always be green and crisp

 

Root vegetable- Onions, carrots, beets, potatoes, sweet potatoes.

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  • It must have smooth skin, smell fresh.

  • Avoid choosing green potatoes & the ones with buds (sprouted).

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Nutrients that you should eat together – Zinc + Sulphur Compounds

Food contains a mixture of nutrients that interact with one another, sometimes they join forces, other times they cancel each other out. Many foods work well when eaten together because of the complementary nutrients each contains. When you consume food, certain dishes must be taken in combination with another to obtain better absorption and utilization of nutrients present in the foods. Following are the list of nutrients that work in pairs which helps you in choosing foods.

Zinc + Sulphur Compounds = Strong Immune System

Whole grains, such as maize, brown rice, wheat and whole legumes contain zinc which is absorbed by the human body more easily in the presence of sulphur compounds present in onions. Zinc is  important for immunity and wound healing.

Diet Tip: Add sliced onions to your whole wheat sandwich or chopped onions to your boiled corn.

Phytonutrients – Flavonoids

Phytonutrients             

                                                                                                    

Plant foods contain thousands of natural chemicals called phytonutrients or phytochemicals. These are certain organic components of plants thought to promote human health. Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients.

Flavonoids                                                                                      

The types of flavonoids include:

Catechins: Found in green tea- helps in metabolism processes and control cholesterol and cancer.

Hesperidin:  Found in citrus fruits act as an antioxidant, reduce inflammation and cancer risk.

Flavonols: Quercetin type of flavonol found in Apples, Berries, Grapes and Onions. It reduces risk of asthma, certain types of cancer and coronary heart disease.