Not only are the colours rich and flavours warm, there’s a number of health benefits in adding vegetables to your meals this autumn. Here’s 3 reasons to eat your greens this autumn and how to optimise your cooking methods for the most nutritious meals.
Reducing risk of developing severe diseases
Having a diet high in fibre has been scientifically proven to reduce your risk in developing type 2 diabetes, heart disease and bowel cancer. The guidelines suggest that we should be having around 30g of fibre each day. To put this into perspective, a couple of slices of wholemeal bread, a large apple and a cup of broccoli all contain around 5g of fibre each. Skin on potatoes and beetroot are top tier sources of fibre too.
Help us avoid infection
Although pretty much non existent in the last 2 years, flu season is knocking on the door. Cauliflower, peppers and sprouts are a great way to get your vitamin C fix in your meals. Remember, vitamin C is a vital nutrient that plays roles in cell function, immune system health and wound healing. Get those sprouts in.
Iron is an essential mineral that is needed for making haemoglobin, a protein found in red blood cells. It’s vital for oxygen transport and without enough iron in your diet, there will be less red cells transporting oxygen around your body to the muscles, leading to a drop in energy levels and fatigue. Leafy green vegetables, meats, beans and nuts are all good sources of iron. The daily amount you need each day is 8.7 mg for men and 14.8 mg for women.
How do you like your veggies? One thing that is often overlooked is the method in preparing your vegetables for consumption. In order to retain the nutritional value of your vegetables, try not to soak them for prolonged periods or overcook them. Frying or steaming vegetables are god methods in preventing the nutrients from escaping during cooking process.