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The Healthiest Vegetables to Eat

Sometimes we forget we are part of nature just as everything else around us. Our mothers didn’t tell us to eat our vegetables for their own amusement, but because they knew raw food is what every human body needs to stay healthy. Being a grown up doesn’t mean you can skip the vegetables and go straight to dessert. That will only prove that we’ve learned very little about our own health and well being. So next time you prepare a meal think how little your body needs to stay in its prime. Nutrition management doesn’t take a lot of your time and at the end you will feel more energized, positive and ready to seize the day. Even if you hate the taste of Brussels sprouts in your mouth, keep in mind that in the kitchen there is a trick for everything.

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Food as medicine

If you keep up with the news you will find out that nature has the cure for everything. People diagnosed with diabetes are living normal lives without the help of medicine, just by regulating their dietary intake. On the other hand, more and more people each year suffer from heart attacks, all resulting from bad food choices and lifestyles. If you live a busy, modern life you probably don’t have much time to plan your meals and think about nutrition. That is why we’ve gathered the healthiest vegetables to eat in this article, so make sure you have them on your grocery list next time you go to the supermarket. Variety is priority Number One when you want to eat healthy and Mother Nature has all the colors of the rainbow to assist you in your efforts.

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Cabbage

All worldwide known nutritionists will agree that cabbage is one of the healthiest vegetables to eat. There are many subtypes of this power plant, so you can make your pick. Purple cabbage or red cabbage can be found in every supermarket. One leaf of red cabbage has only 6 calories, no saturated, polyunsaturated or monounsaturated fats and no cholesterol. That makes this veggie your perfect assistant if you want to lose some extra weight without having to starve or skip meals. All varieties of cabbage have more or less the same nutritional qualities, so you can choose your preferred one, depending on the type of meal you want to prepare. Raw green, white or red cabbage is best used in salads. Bok-Choy or Chinese cabbage, together with Brussels sprouts and cauliflower are best when cooked because they have sturdy structure and they won’t fall apart during cooking. They are rich in antioxidants, like lutein, thiocyanates, sulforaphane, indole-3-carbinol, sea-xanthin, and isothiocyanates, known as compounds which can help you prevent colon, breast and prostate cancer.

Spinach

If green is what you were missing from your daily dose of healthy nutrients, spinach is on the top of the list of Healthiest vegetables to eat. A study has shown that vibrant looking spinach leafs contain more healthy compounds than pale leafs, so make sure you pick the greener, juicier looking vegetable from the marketplace. You can forget about artificial vitamin A supplements, because this vegetable has more than 50% vitamin A in its powerful leafs. It is also a compelling source of Vitamin C, as well as magnesium, calcium and iron. This combination of compounds will boost your blood cell production, it will rejuvenate your cells and slow down their aging process. Elderly people diagnosed with macular related diseases are especially advised to implement this vegetable in their diet because the sea-xanthin found in the spinach leaf eases the light filtering process in the eyes. Among the other vitamins, this veggie is rich in vitamin K and the B complex vitamins. These vitamins strengthen the bone structure and mass, and can help help the fetus avoid neutral tube defects during formation, which makes it the most important vegetables for pregnant women.

Carrots

Today we know carrots to be orange but before the 15th century, the only carrots that were cultivated were yellow, red and purple. You can find all varieties of this vegetable in today’s supermarkets, whether petite or big or slightly different in color or taste. If you eat salty, greasy and spicy foods, carrots must be on your menu at least once a day. You may have a fast metabolism and you can eat whatever you want without gaining weight, but your heart will feel the difference whether you want it or not. Carrots are the best vegetables to help you prevent several types of cardio vascular diseases. The beta carotene is the compound that gives this veggie its vibrant orange color and the deeper the color is, the more rich the product is in this carotenoid. This will help your body to naturally fight against many cancers, including lung, skin and oral cavity cancer, as well as improve your sight. Carrots are known as the richest sources of vitamin A and its regular intake will provide you with healthier skin, stronger and shinier hair.

Squash

If you feel craving for something sweet in the middle of the night, cut a pumpkin in half, cover the inside with a spoon full of honey, a little coconut oil and bake it in the oven for 20 to 30 minutes. A pumpkin will satisfy your sugar needs better than chocolate. Though it’s considered a fruit from a botanical point of view, in the culinary arts, this product is a vegetable. There are different types of squash, whether you want to bake it, eat it fresh, fry it or make it a soup. Furthermore, you can divide this plant into summer squash and winter squash. Scallops, crooknecks, zucchinis and straight necks are summer squash. Their skin and seeds are edible, they have soft meat and they require little cooking time. These healthy items are rich in niacin, vitamin A and C, complements that act as antidepressants, and has anti-inflammatory effects on the body. There are several sorts of winter squash as well: acorn, calabaza, hubbard, turban and others. If you have troubles picking a winter squash, choose the ones that are heavy for their size because their meat is larger. They are a great source of dietary fiber and complex carbohydrates, which makes them a perfect product to put on your menu if you are dieting. Potassium, manganese, folate and omega 3 fatty acids are also found there, which will help you naturally regulate the triglyceride levels your blood.

Bell peppers

One of the Healthiest vegetables to eat raw are bell peppers. They are a good addition to every salad, and they can be used in dips or prepared as main meals. Almost every sort of the bell pepper plant contains 30 different carotenoids. They are the pigments found in plants that can help the organism prevent the formation of cancerous cells. If vitamin C is the supplement your body requires, this vegetable is one of the richest sources. Only one cup of this plant will supply your body with the daily recommended dose of vitamin C and A. Bell peppers are very low on calories and they contain as little as 0.2 total fats in 119grams. These vegetables lose almost half of their magical properties while cooking, especially at high temperatures, so use them fresh as much as you can. There are only 30 calories in 100grams of fresh peppers and this daily dose will help you lower your cholesterol levels as well as triglycerides in the blood.

Onions

Whichever kitchen you prefer, onions are there to spice up the meal. They can be found in different colors, sizes and tastes, so that every meal can have its perfect finish. Just like the squash, onions can be divided into summer and winter foods. The ones cultivated during the summer are larger in size and most of them have mild or sweet taste. Winter onions are usually smaller, but the advantage there is that you can store them during the cold months of the year. Sulfuric compounds are the nutrients that make this vegetable so special and among the Healthiest vegetables to eat. The sulfur in the body aids in the bone production and their repair, making them stronger. It does the same for your hair and teeth. 100 grams of onions have only 40 calories, but it is rich in dietary fiber. If you want to cut on calories, search for foods that are great source of dietary fiber. This can be found in many vegetables and fruits. It takes the body a little longer to digest them, which will keep you hunger-free for longer periods of time. At last, these smelly vegetables are filled with peptide (GPCS), which helps the organism sustain normal levels of calcium, thus lowering the chances of developing osteoporosis.

In conclusion:

You don’t need to become vegan if you want to enjoy an occasional piece of meat, but maintaining a healthy food habit is a must for every human being. You will have the same body for the rest of your life, and even though it is regenerating as you read this article you must become aware that you are what you eat.

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References


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