Revisiting the good stuff – The Indian context
India has never been short on the production of fruits and vegetables. India’s consumption of fruits and vegetables is well below the global average. Surprisingly, consumption of these healthy foods is not dependent on the average household income. Since India is an agrarian country, rural families have fruits and vegetables grown locally and tend to consume them in abundance.
It is the middle class in the urban setting whose consumption has been decreasing by the decade. The fast paced lifestyle and availability of fast food are the leading causes of people choosing to buy their food over cooking their food. Thankfully, the previous decade has seen a growth in awareness around fitness and healthy lifestyle choices, and the popularity of these healthy foods are on the rise again. Let us see the health benefits involved!
Consuming fruits and vegetables while you exercise has a remarkable result on your performance. They also are known to improve your stamina and endurance.
Micronutrients : Fruits and vegetables have a large amount of micronutrients. All the vitamins and minerals such as calcium, magnesium, iron, potassium and others are the micronutrients found in them. They are very important for optimising exercise performance, energy production and tissue recovery during strength training exercises. Certain nutrients can’t be produced by the body, so it important to consume these nutrients through food.
Protection against diseases : Fruits and vegetables contain phytochemicals or plant chemicals. These substances are biologically active and can help protect against diseases.Type 2 diabetes, heart stroke, cardiovascular diseases, some forms of cancer and high blood pressure can be prevented with the intake of fruits and vegetables.
Selecting the right kind of fruits and vegetables for your body requirements and including them in a balanced diet is essential.
For Fitness needs
Since fruits and vegetables are lower in calorie count, eating a lot of them will keep you full and healthy. Sticking to your calorie count for the day/week will not prove to be a challenge and your body will thank you for the good nutrition.
Since they are high fiber foods, they are excellent for your gut and help in digestion. High fiber foods help to slow the release of blood sugars into your system.
We already know that high fiber foods help in weight loss. Foods high in fiber content increase the feeling of fullness, and hence lead to a lower intake of calories.
When eating a plate of food, make sure half your plate is just vegetables. This ensures that you can eat a lot while staying within the calorie limit.
Always try to eat the whole fruit instead of making a smoothie so as to keep the fiber intact!
Have a happy and healthy week!