Good thing about winter is availability of variety of fruits and vegetables in local market. This helps us to detoxify and nourish our system. As we all have a tendency to drink less water in winter, so balancing the minerals and maintaining the Ph level of our system is done by eating fresh and seasonal fruits and vegetables.
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. It has been estimated that eating at least 5 portions of a variety of fruit and vegetables a day could reduce the risk of deaths from chronic diseases such as heart disease, stroke, and cancer by up to 20%. Other health benefits include delaying the development of cataracts, reducing the symptoms of asthma, improving bowel function, and helping to manage diabetes. Green leafy vegetables and oranges are also good sources of folate essential for all women of childbearing age. Eating fruit and vegetables can help to achieve other dietary goals including increasing fiber intake, reducing fat intake, help maintain a healthy weight, and substituting for foods with added sugars.
Substituting fruits and vegetables for higher-calorie foods can be part of a weight loss strategy as they are low in fat and calories and a good source of dietary fiber. High fiber content fills the stomach faster limiting the total amount of food consumed. The presence of many vitamins and other chemicals in vegetables supply the body with nutrients necessary to boost energy production within the muscle cells. This gives us a natural feeling of vitality and the energy to become more active helping to burn more energy each day.
Vegetables and fruits are also low in sodium so they help reduce water gains. Sodium is present in virtually all processed foods; it causes the body to hold water within the interstitial areas of the body. It has been estimated that many average people may be holding up to 5 pounds of additional water caused from a high intake of sodium.
Great reasons for eating vegetables to benefit with losing weight
- Low in fat
- Low in calories
- Less water retention - low in sodium
- Fill stomach quickly - high in fiber
- Increased vitality due to high nutrient content
Mediterranean Grilled Vegetable Soup
Ingredients
» 2 red bell peppers, cored, seeded and quartered lengthwise
» 1 yellow bell pepper, cored, seeded and quartered lengthwise 2 small
» 1 red onion, peeled and cut into 1/2-inch-thick slices
» 1 tsp. olive oil
» 3 large ripened tomatoes (1 1/4 lbs.), cored and chopped
» 1 clove garlic, peeled
» 1/2 tsp. dried oregano
» 1/4 cup shredded basil leaves
» 1 Tbsp. red-wine vinegar
» salt & freshly ground black pepper to taste.
Method
Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.
Meanwhile, brush onion slices with oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside.
Peel the peppers. Coarsely chop the yellow pepper and set aside with the reserved onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes.
