Vegetables Food

A complete meal refers to that which contains all micro and macro nutrients which are need by the body. These can be obtained from either plant or animal sources. It is possible that you can get all the nutrients from any of the sources above but it is worth to note that animal sources have a higher biological value and quality especially proteins. Some vegetables may be introduced or included in any meal of the day.

In an attempt to spice up some of your meals, you may do the following:- 

1Include fruits and vegetables

These are important sources of fiber and micro nutrients. Fiber is a complex carbohydrate which when broken down releases calories in low amounts. This is important for those who are obese and overweight who may be interested in weight loss. The low amounts of calories released after fiber breakdown does not supply enough calories to the body leading to utilization of fats in the body thus weight loss. On the other hand, fiber is bulky and because of that, it takes long to be digested once taken. This will restrain food intake as you will feel satisfied for longer unlike if you took meals without fiber.

This also contributes in attaining the normal weight which according to body mass index ranges from eighteen to twenty four. Another important aspect of vegetables and fruits is that they improve bowel movement. You do not have to have problems when attending to a call of nature. Fiber also facilitates removal of some fats from the stomach through defecation before they can be digested and stored in the body. Examples of vegetables and fruits which can be included in your meal: carrots, celery, broccoli, oranges, apples, tomatoes and avocados among others.

2Vitamin D and calcium 

For bones and teeth growth and development, the body needs calcium, phosphorus and vitamin D. This can be obtained from dairy products among other animal sources. But it is worth to note that some non animal products can still supply these important nutrients. Sources which can be used in meals to supply vitamin D and calcium include; fortified rice, soya, pulses, sesame seeds, dried fruits and whole bread among other plant sources.  

3Omega 3 fatty acids 

This is an important nutrient in brain development in children and also plays an essential role in reducing the risk of development of heart diseases in adults. Fish is an important source of omega 3 fatty acids. But plants sources can also be included in meals such as rapeseed oil, flax-seed oil, soy oil and walnuts among others. The level of function of these sources of omega-3-fatty acids is inferior as compared to animal sources but can be included in meals.  

4Plant oils 

Oils derived from plants have more healthy benefits as compared to animal fats which are associated with cholesterol. Oils from plant sources such as olive and corn are unsaturated hence do not allow the accumulation of plaques along the veins. This reduces the risk of developing cardiovascular heart diseases. When preparing meals, ensure that you use little quantities of plant oils. They will help in boosting your health and avoid lifestyle related conditions.


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