Elizabeth
Millard writes in her article titled, "How to Eat More Veggies", about
ways to incorporate more vegetables into everyday life. The Dietary
Guidelines for Americans (DGA) currently recommends that people consume
at least 2 1/2 cups of vegetables every day, although health experts
believe these guidelines are too low. Governments around the world
typically recommend more servings of vegetables for their citizens,
according to Terry Wahls, MD. Wahls believes that the DGA is heavily
influenced by groups like the National Cattlemen's Beef Association and
the International Dairy Foods Association. Wahls currently recommends 9
cups of vegetables per day, while the average American currently only
consumes 1 1/2 cups a day. Half of this amount includes potatoes and
tomatoes. Wahls dramatically changed her diet after experiencing several
years of effects from MS. Her diet plan includes many of the same
principles as the Paleo diet but also a large amount of vegetables.
Cells rely on their mitochondria to effectively work, and nutrition is a
way to improve the health of the mitochondria. Vegetables can decrease
inflammation, while providing vitamins and nutrients to the brain. Gut
health can also be improved when vegetable intake increases because
fiber can assist in creating a healthy microbiome.
If
you are ready to add more vegetables to your diet, Wahls suggests
getting three cups daily from each of the following category. The first
category is dark leafy greens, which include arugula, beet greens, bok
choy, chard, dandelion greens, kale, spinach, and mustard greens. Herbs
are also included in this category. Brightly colored vegetables are
another category of vegetables that should be included on a daily basis.
These include asparagus, cabbage, peas, peppers, radiachio, red
cabbage, purple cauliflower, purple kale, black olives, carrots,
pumpkin, sweet potatoes, and squash. Sulfur-rich vegetables are another
category of vegetables that can eliminate toxins and nourish cells.
These include cauliflower, garlic, leeks, onions, radishes, shallots,
rutabagas, and collard greens.
If
9 cups a day seems daunting, you can start with committing to a smaller
amount, as it is typically easier to add on once you've committed to a
certain amount. Eventually, you could work up to 9 cups or more. If
fresh vegetables are not available, Wahls recommends at least stocking
up on onions, garlic, root vegetables, and dried mushrooms. Frozen
vegetables are acceptable, as they are frozen quickly after and retain
many nutrients. It can be easier to consume vegetables when they are
prepared in different ways. For example, roasting, steaming, grilling,
or even turning a zucchini into zoodles for a substitute for spaghetti.
It can be beneficial to start slow with increasing your intake due to
the amount of fiber and ability to clear out a system. Cooked or
fermented vegetables can be easier for someone to digest compared to
raw.
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