SuperFoods for the Vegetarians!

A lot of people have asked me "How can you live without eating meat? how do you get your proteins and other nutrients being a vegetarian?" And I've always answered "Frankly, it's not at all tough, and there are a hundred things you can eat to maintain a healthy balanced veggie diet!" I'm not against any of those who eat meat:) it's part of the Food Chain, and helps maintain the balance. But here is a list of 10 Superfoods for vegetarians, which will help you live a healthy life without meat, eggs or poultry. So compare your diet to this healthy-food checklist and see if you need to add something to your daily diet!! October is the Vegetarian Awareness Month, and click here for joining in the fun!

CARROT - They may make your salad more crunchy and tasty, but the powerful beta carotene that they contain, aids in reducing your risk of stroke. It also helps improve your vision, upto a certain extent, and when fed right from childhood.

SPINACH/BROCCOLI/CABBAGE - These green leafy veggies are high in potent anti-cancer compounds like sulforaphane and quercitin. Spinach is loaded with fibre and cancer-fighting substances, it can also improve your eyesight. Cabbage is exceedingly rich in fibre and has almost 50% of the recommended daily allowance of vitamin C. Broccoli is packed with antioxidants, which help fight against heart disease, strenghten the immune system and lower the risk of cancer and infection.

APPLE - Often losing out in publicity to its high profile colleague-the orange, recent studies have shown that apples can reduce the risk of asthma and may help prevent lung cancer. Yeah, there's some truth to that popular saying, after all! It helps contribute to increase in haemoglobin too in the blood, and boost immunity.

CITRUS FRUITS (ORANGE) - One of the easiest ways to get your daily dose of vitamin C is eating a lemon or Orange. Vitamin C is an important aid to fighting stress and disease by fighting the growth of free radicals in your body. Citrus juice contains flavonoids, a phytonutrient that lowers the body's production of cholesterol, inhibits blood clot formation and boosts the bang of vitamin C. Citrus fruits are also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight. They also contain limonene, an oil found in the peel of the fruit that might inhibit a variety of cancers.

TOMATO - Tomatoes are an abundant source of lycopene, a powerful antioxidant that helps in the fight against cancer and heart disease, and are also packed with vitamins A, C and E. Lycopene is also believed to fight cancer and promote heart health.

BERRIES - Berries ahve rightly been called the "Food for the brain!" Research proves that berries slow and reverse many of the degenerative diseases that can affect the brain as we get old. Blueberries contain an additional antioxidant to fight against cancer. They're high in vitamin and fiber content. They're an excellent source of antioxidants, compounds that protect our bodies from the stress of day to day living. They also help boost your memory. Fresh berries are a must for weight-loss plans as they are high in water and low in calories.

BEANS/LEGUMES - Beans of all kinds-kidney, black, pinto, chickpeas, and soybeans - help reduce cholesterol, and are full of proteins, antioxidants, folic acid and potassium. They also contain significant amounts of calcium, iron, potassium, zinc, and complex carbs. Beans are especially high in soluble fiber, and a daily serving of cooked beans may lower blood cholesterol by as much as 18%, decreasing the risk of heart disease. Most legumes also contain protease inhibitors, which can suppress cancer cells and slow tumor growth.

WHOLE GRAINS - Wholegrains include a whole range of foods such as breads, cereals, pasta and rice. They contain valuable antioxidants not found in fruits and vegetables, as well as lots of vitamins, iron, minerals and fibre. Research shows a diet high in whole grains may help prevent heart disease, some cancers, obesity and diabetes. Oats and Barley can help stabilize blood sugar, and assist in hunger management.

ONION/GARLIC - These foods which are responsible for so much flavor in our food, also act as a powerful anti-fungal, an anti-viral and an anti-bacterial nutrient. Studies have shown that consuming crushed raw Garlic lowers cholesterol and blood pressure. They contain diallyl sulfide and saponins, compounds that add distinctive flavors to our recipes and fight cancer and heart disease at the same time.

NUTS/SEEDS - Although high in calories, nuts often enable people to maintain or lose weight. A small handful consumed everyday gives a sense of satiety and results in less total food intake. Nuts have great nutritional benefits; Almonds, Pecans and Pistachios are rich in protein. Walnuts contain omega-3 fatty acids. Sesame seeds contain calcium and vitamin E. Sesame, sunflower and pumpkin seeds are particularly good sources of phytosterols which promote healthy heart.

I've tried to come up with a concise list for my readers after scouring the web for various articles, and I hope I have helped in conveying the importance of fruits and vegetables in our diet. For detailed articles about food and their health benefits, read our "Health" section. This information is not just limited to vegetarians; every person should have a balanced meal, and whether you eat meat or not, these healthy vegetarian foods will help you take better care of your health. You owe that much to your body, don't you??

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