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Vegetables are rich with minerals, fibre, vitamins and other and other important components for healthy body. Vegetables are also healthy and powerful way to maintain or lose weight. Vegetables are divided on two types, starchy and nonstarchy. Nonstarchy vegetables can be eaten as much as you like while starchy vegetables intake is needed to control. A starchy vegetable has more sugar. Starchy vegetables are peas, squash, yams, corn, peas, plantains and potatoes. Nonstarchy vegetables are all of the rest such as broccoli, leeks, artichokes, onions, eggplant, asparagus, carrots, tomato, beets, zucchini, mushrooms, spinach, cucumber, salad greens and cauliflower.

Minimum amount of nonstarchy you should eat every day is two and half to three cups for women and men. A woman over age of 51 needs to eat at least 2 cups a day. Starchy vegetables women should eat 3 cups a week and women over the age of 51 can eat those two and half cups weekly. Men should eat six cups of starchy a week. Serving is 1 cup of vegetables in row or cooked state or 2 cups of leafy greens in row state.

Vegetables have low calories but high nutrition value such as cabbage, cucumbers, celery, lettuce, radishes, mushrooms, fresh green beans, carrots, cherry tomatoes and cauliflower.

Here is not suggested to you to become vegetarian. You need to increase intake of vegetables, fruits, grains, seeds, nuts and legumes. Most of these plants have low calories; low fats and they are very filling. Plant foods are fresh and whole so you will free your body from processed foods. You need to combine colourful vegetables because they work synergistically against diseases. For example, pink grapefruit combined with avocado are more effective in fighting ailments.

Each plant food contains unique phytochemicals and this chemicals work together to fight against ailments

Colourful vegetables you need to use in your diets. There are vegetables you should eat more:Pink grapefruit, tomatoes and red bell peppers are good for combat against lung and prostate cancers.Onions and garlic lowers your blood pressure and they can help you in preventing cancers of digestive system.Broccoli, cabbage and kale help your liver to eliminate carcinogens and pesticides and they reduce risk of colon cancers.Red grapes, strawberries and blueberries can prevent blood clots to form. Blood clots cause heart attacks.Citruses, yams and red apples help in combat against cancers.Spinach, avocado and collard greens help in reducing risk of cardiovascular diseases. They also help in preventing macular degeneration which leads to blindness.Carrots, winter squash and mangoes can prevent lung, stomach and oesophagus cancers.

You can add more vegetables to your diets. Suggestion is to add vegetables in food you eat often like soups, omelettes, pasta dishes, lasagne. There are frozen and canned vegetables; they can be as healthy and fresh. Canned vegetables can contain sodium and you need to wash them with cold water. Wash and dry your lettuce and keep it in the fridge. That will keep lettuce fresh for a long time. Almost all fruits can be washed and dried.

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