Courgettes
The Vitamins in Courgettes:
Courgettes, like most fruits and vegetables, contain nutrients that bring in a lot of health benefits.- One of the essential vitamins courgettes are rich in is Vitamin C 11mg per 135 grams). This vitamin along with beta-carotene helps prevent the oxidation of cholesterol which when left unchecked accumulate on blood vessel walls.
- This fruit of the Cucurbit family contains several other important vitamins such as Vitamins B1, B2, B6, Vitamin K and Vitamin A. It is also a good source of folic acid, potassium, fiber, manganese, phosphorous, magnesium and copper.
- Although courgettes have a high water content—about 95 percent—it is very low in fat and calories.
- Because it is rich in minerals and antioxidants, courgettes have a long list of health benefits. The manganese it contains plays an important role in regulating the blood sugar levels in the body.
- Being high in fiber and water but low on calories, it is an ideal food for the serious dieter as eating it delays hunger pains. Courgettes also help keep a person’s energy level high and up without demanding for more food intake.
- The beta-carotene destroyed by drinking alcohol and smoking can also be replaced by eating this fruit.
- Choose small, immature zucchini for the sweetest taste. Zucchini with the flowers attached are a sign of a truly fresh and immature fruit.
- Choose zucchini that are firm, slender, smooth and with a bright color skin.
Do you know?
Courgettes are the vegetable for slimming diets. High volume and low calories combine to make it a great hunger regulator.Carrot
Carrots have many important vitamins and minerals. They are rich in antioxidants Beta Carotene, Alpha Carotene, Phytochemicals and Glutathione, Calcium and Potassium, and vitamins A, B1, B2, C, and E, which are also considered antioxidants, protecting as well as nourishing the skin. They contain a form of calcium easily absorbed by the body. Finally they also contain Copper, Iron,Magnesium, Manganese, Phosphorous. and Sulphur - better than a wonder drug!!
The carrot is a root vegetable, usually orange in colour, though purple, red, white, and yellow varieties exist.
Carrot greens can be eaten and are high in vitamin K, which is lacking in the carrot itself.
The areas of antioxidant benefits, cardiovascular benefits, and anti-cancer benefits are the best-researched areas of health research with respect to dietary intake of carrots.
Buying Tips:
Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots' core, generally those with larger diameters will have a larger core and therefore be sweeter.
Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value.
Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh
Despite the name "sweet", it may be a beneficial food for diabetics, as it helps to stabilize blood sugar levels and to lower insulin resistance.
Buying Tips:
When buying sweet potatoes, choose firm ones with no cracks or bruises. Try to choose small to medium-sized sweet potatoes with unblemished skins, as they will be more tender when cooked. The flavor of raw sweet potatoes might be altered if they're kept in a refrigerator. Use within a week of purchase
Sweet Potato
Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value.
Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh
Despite the name "sweet", it may be a beneficial food for diabetics, as it helps to stabilize blood sugar levels and to lower insulin resistance.
Buying Tips:
When buying sweet potatoes, choose firm ones with no cracks or bruises. Try to choose small to medium-sized sweet potatoes with unblemished skins, as they will be more tender when cooked. The flavor of raw sweet potatoes might be altered if they're kept in a refrigerator. Use within a week of purchase
