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Why Just Eat Your Greens ? We’re told that vegetables are good for us, but in what way? How much veg are we talking? Vegetables in which form? Do smoothies count?! Vegetables offer us a variety of benefi ts, broccoli for example is full of Vitamin C, K and folic acid; green beans are a good source of Vitamin C, folic acid, iron and potassium; and carrots are rich in beta-carotene, vitamins A and K and potassium… I could go on. We know that vegetables are a wonderful source of vitamins and minerals which support our immune system, our central nervous system, our cognitive function and maintain healthy teeth and bones amongst other things. These essential nutrients perform hundreds of roles on the body, convert food into energy and repair cellular damage. So vegetables are full of nutrients that keep us healthy. They are also predominantly carbohydrates which provide our bodies with energy, and all get broken down into sugar. So whether we consume sweets, fruit, rice, vegetables etc, they all become sugar, a carbohydrate’s most basic form. Vegetables may get turned into sugar in our bodies, but unlike sweets, they give us an abundance of nutrients in the process. There are a few ways to get the most nutrition from your veggies. One of the best ways to eat fruits and vegetables is to eat them raw. Vitamins are sensitive to heat; for example, cooking tomatoes for just two minutes decreases their vitamin C content by ten per cent, and when broccoli and watercress are cooked an important enzyme is damaged which means the potency of helpful anti-cancer compounds glucosinolates, are reduced. Conversely, cooking carrots and asparagus enables our bodies to benefi t from beta-carotene (which we convert to vitamin A) and ferulic acid, both protective antioxidants. By steaming vegetables they retain their high water content and the more water your vegetables retain, the better their nutritional value. Stir frying, as it is a quick process, does this also. Eating raw fruit and vegetables will also fi ll you up more as, when raw, they tend to contain more, therefore are bulkier and more fi lling. When immersing vegetables in water to boil them, nutrients leech out of the vegetables into the water. How can we include more green eating in our diets? Try keeping fruit and vegetables where you can see them, that way you’ll be more likely to eat them. Perhaps a counter top fruit bowl, or vegetable sticks cut up and prepared on an eye-level shelf of the fridge. Explore the fruit St Chad’s Church, Linden Avenue, Woodseats Church Offi ce: Linden Avenue, Sheffi eld S8 0GA Tel: (0114) 274 5086 Page 10 email: offi ce@stchads.org website: www.stchads.org
and vegetable aisle and choose a new vegetable or fruit to buy every time you shop. Order a seasonal vegetable box to be delivered or grow your own! Have you ever heard the saying ‘eat the rainbow’? Variety is the key to a healthy diet, and you may just fi nd something you really love. When following a recipe, double the suggested volume of vegetables in the ingredients list, or serve your regular meals with either a salad or a side of steamed veg, mange tout, sugar snap peas, baby corn… As a go-to snack, vegetable smoothies are easily made and widely available to buy; aim to keep the smoothie as vegetable-dense as possible, with just one portion of fruit to sweeten. Vegetable juices and smoothies will not give you as many health benefits as eating the vegetable whole, it will be less fibrous but still a lot more nutrient-dense than a bag of crisps and a can of pop. So there we have it, a small snapshot of the benefi ts of vegetables. Eat a rainbow of vegetables and fruit, and feel the difference. Helen Everatt is a qualified nutrition coach. To find out more visit missionnutrition.co.uk Every Wednesday from 9.30-11.30am Here’s how little it costs to advertise in Adverts are priced at the following rates for one year (six editions): 1/8 page: £110 1/6 page: £155 1/4 page: £225 1/2 page: £445 Full page: £915 Call St Chad’s Church office on 0114 274 5086 or email impact@stchads.org for more information St Chad’s Church, Linden Avenue, Woodseats Church Offi ce: Linden Avenue, Sheffi eld S8 0GA Tel: (0114) 274 5086 Page 11 email: offi ce@stchads.org website: www.stchads.org
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