We learn right from the age of 5 in school, that eating fruits and vegetables is how you can stay healthy and fit. But we’ve forgotten this and so it’s time to go back to the basics. Workouts and portion control are both big lifestyle changes that one must make to stay healthy, but today we’re focusing on the diet. A balanced diet is the key to set you on the right path to stay fit and healthy. A huge part of the balanced diet in addition to protein, carbohydrates and fibre are the vitamins. Vitamins are important because they are the substances that help your body grow and develop normally. Fruits and vegetables have the highest amounts of vitamin content and should be consumed on a daily basis.
Another way to get vitamins from the food you eat is from the oil you use. Fortified oil has vitamins and minerals mixed into it to ensure that the required amount of vitamins are being consumed by the body. Emami’s new Healthy & Tasty Smart Balance oil is one such fortified oil that is bursting with Vitamin A, Vitamin C, Vitamin D and Vitamin E along with being rich in Omega 3. It is a combination of Soyabean Oil and Refined Rice Bran Oil which are blended together. The nutrients in Healthy & Tasty Smart Balance help improve your immunity and build your body’s defense against common cold and infectious diseases.
Now that you know the importance of vitamins, here are 5 fruits and vegetables that are rich in nutrients and vitamins. They say eating 5 fruits a day keeps you healthy, well imagine if you added the right vegetables to the mix, your body’s immunity is going to be ironclad.
1. Oranges – Vitamin C
Vitamin C content in most citrus fruits if off the charts! Vitamin C is the safest and one of the most effective nutrients because it protects your body from immune deficiency diseases, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. It may not be the cure for the common cold, but it comes super close because it improves your immunity which in turn fights the cold. A single, average sized orange has around 63 mg of Vitamin C. To put that into context, the recommended Vitamin C intake for the day is between 75-90 mg. To think that you can complete most of the requirement just by eating 1 single orange is amazing! Oranges are easily available, they’re delicious and turns out eating even a single orange a day can help boost your immunity!
2. Sweet Potatoes – Vitamin A
Vitamin A is a fat soluble nutrient that helps your body improve it’s immunity against skin disorders and various infections. It can most notably help with your vision. The vegetable with the highest naturally available vitamin A content is the Sweet Potato. A single cup of sweet potato can give you 769% of the recommended 700-900 mcg intake for the day. It is such a versatile vegetable because it can be mashed, boiled, fried and prepared with any method of your choosing. The good news is also that sweet potato is rich in other nutrients as well as other vitamins. They are full of antioxidants and fibre which are very useful to keep your gut healthy. They’re the perfect substitute for normal potatoes which aren’t the healthiest option, but replacing them means you can enjoy some delicious sweet potato fries without feeling guilty.
3. Avocado – Vitamin E
Vitamin E is also a fat soluble vitamin that is an antioxidant. It helps to keep your cells intact by protecting against any damage. Antioxidants help your body replenish cells to undo any wear and tear that the body naturally feels as it ages. Vitamin E is essential in your immunity to help protect against high blood pressure and heart disease. Avocados, often known as the ‘healthiest fat’, are rich in Vitamin E. They’re extremely easy to cook with and very versatile because they can be eaten on toast for breakfast, in a salad for lunch or even as guacamole. A single avocado has around 8 mg of Vitamin E; the daily recommended intake is 15 mg. It is rich in nutrients and also contains Vitamin C. It can be incorporated in your diet easily because it’s so delicious.
4. Mushrooms – Vitamin D
Vitamin D, also known as the sunshine vitamin, is a fat soluble vitamin that helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. This vitamin also has varieties like Vitamin D2 and D3. Mushrooms are the ONLY sizable plant source of Vitamin D2 and they offer 3.5 ounces per hundred grams. Vitamin D can also be found in egg yolks, cow’s milk and fortified cereal products, so when combined with the intake from the mushrooms as well as the other products, your Vitamin D needs are well taken care of. Mushrooms can elevate almost any dish and are readily available.
5. Banana – Vitamin B6
B vitamins are interesting because there are several different types, like Vitamin B1 all the way to Vitamin B12, that play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. Vitamins B are found in dairy products, brown rice and lentils, but a Desi household staple, banana, has 35% of the recommended intake of Vitamin B6. Bananas are also rich in other nutrients like magnesium and potassium as well as being a ‘good carb’ making it perfect for snacking. They’re inexpensive, easily available and the best addition to your diet.
Even if you incorporate these fruits and veggies with food cooked in a vitamins fortified oil like Healthy & Tasty smart balance oil, for the workdays of the week, you will be well on your way to a healthy and fit version of you, with the weekend spare to indulge!