Essential Plant Foods That Provide Important Nutrients for Healthy Living

Nature provides us with proper nutrients that we require in our daily lives, either as healthy beings or as people with ailments. Our bodies use energy and nutrients to maintain essential functions and also assist us in carrying out our daily activities. Hence there is a need to replenish these nutrients adequately through foods and drinks.

Chia Seeds

Chia Seeds are black tiny seeds packed with nutrients. Chia seeds contain fiber, protein, omega-3 fatty acids, calcium, magnesium, and other nutrients. Omega-3 fatty acids promote mental health and reduce the chance of suffering depression. So if you are constantly sad, you can consider increasing your intake of fatty acids through chia seeds to boost your mental health.

Chia seeds contain high content of antioxidants. Antioxidants found in chia seeds can stop free radicals from damaging body cells. Another valuable health benefit of chia seeds is their high soluble fiber content. The body does not digest the fiber. Hence it does not interfere with sugar levels in the blood. Consequently, chia seeds are an essential carb for people with diabetes.

You can consume chia seeds by blending them with fruit juices. Else soak the seeds in water for 30 minutes before consumption. Also, note that it’s advisable to take already soaked chia seeds to prevent them from swelling in the stomach; chia seeds absorb a lot of water, up to 10 times their weight.

Sweet Potatoes

Sweet potatoes are vegetable root tubers and are rich in fiber, antioxidants, vitamin A, vitamin C, and vitamin B5. Vitamin A is essential for good vision, boosting immunity, and healthy fetal development. Suppose you are working in an environment that depends on your eyesight, such as a visual inspector involved in the Condition Based Maintenance of assets. In that case, you need to consider taking sweet potatoes regularly.

Sweet potatoes slowly release sugar, a characteristic that helps manage blood sugar levels.

Sweet potatoes are soft when cooked, and therefore you can incorporate them into different recipes. For example, mix soft-boiled sweet potatoes with eggs, smash, and paste to make pancakes.

Beetroot

Beetroots are highly nutritious root tubers. Beetroots contain high content of sugars, are rich in iron, potassium, calcium, and magnesium.

• Iron is a vital component of blood; thus, adding beetroot to your diet reduces the chance of developing iron deficiency and is essential in treating anemia.
• Beetroot promotes lung health; vitamin C, potassium, and the antioxidants found in beetroot improve lung function.
• Nitrates found in beetroot help relax blood vessels, which is essential in maintaining healthy blood pressure.
• Beetroot sugar contributes to a third of commercial sugar production in the world.

Pepper

Adding pepper to your food makes it more enjoyable. Additionally, peppers contain nutrients with significant health benefits such as folic acid, vitamin A, vitamin C, and fiber.

Peppers are a rich source of highly soluble vitamin C. Consumption of one pepper is more than enough for the daily consumption requirements for vitamin C, which is 65-90mg a day.

Smokers take extra vitamin C to take care of their damaged lungs; thus, a single pepper would fulfill their daily requirements.

Taking black pepper in the morning helps you lose weight.

Cruciferous Veggies

Examples of cruciferous veggies include cabbages, broccoli, and cauliflower. They are rich in calcium, fiber, vitamin C, vitamin E, and vitamin K.

These veggies promote the development of healthy bones since they have a high content of calcium. In addition, components found in cruciferous veggies have antibacterial and anti-inflammatory properties. However, despite their many health benefits, these veggies contain a sulfur chemical responsible for their pungent smell.

Garlic

Garlic contains fiber, vitamin B6, vitamin C, and calcium. Garlic is more beneficial to the body when fresh, either cut or crashed. Garlic can purify blood when taken raw with water in the morning. When your blood is clean, other benefits become clear such as smooth skin. Garlic also relieves cold and flu symptoms and boosts your immunity; 3-cloves is enough for a day.

Apples

Apples contain soluble fiber crucial in regulating blood sugar levels and increasing bowel movement. Due to the high fiber content, the consumption of apples helps in regulating body weight. Also, apples contain a high level of antioxidants helpful in combating harmful substances that may harm body cells.

Water

Water is essential to our health requirements. Water keeps our bodies hydrated; when it’s dehydrated, the body cannot perform its functions effectively. Dehydration causes fatigue, dizziness, and confusion.

During high temperatures, it’s essential to increase water intake since water effectively cools the body through sweating and other regulatory functions.

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Accessibility and Availability of Nutritious food

Food is acquired from different sources and at different levels of food distribution. You can obtain your fresh food from the farm, market, supermarket, and online markets. However, getting food from supermarkets is easier since the food items are well packaged, and payment information is easily obtained from the Barcodes using barcode reader used by the attendants.

Tips for Ensuring the Food You Consume Is Safe

• Despite the many nutritional benefits these foods provide to our families, you must meet specific minimum standards to ensure food consumed at home is safe.
• Wash your hands, food, and utensils before handling food
• Prevent bacteria from spreading from raw food to cooked food by storing raw food away from cooked food.
• Cook your food well to kill bacteria and keep it hot or store it in a refrigerator.
• Buy your food from reliable sources.
• Check whether the food is expired.

Conclusion

Plants are a powerhouse of nutrients and energy stored in their leaves, fruits, stems, or roots. Depending on the situation, we can choose the most suitable food to meet our nutritional value, taste, and preference requirements. The nutrients will nourish your bones, provide energy, boost your immunity, and strengthen your lungs as water helps in all body’s vital processes. Therefore, it is of importance to have access to information that is beneficial to your needs. Learn and boost your health accordingly through the food you eat.