While everyone is buzzing about the latest superfood supplement that promises miraculous health benefits, here’s a little secret: there’s an easier, more affordable, and tastier way to transform your well-being. This magical solution is simply eating the recommended two to three servings of veggies daily.
You probably already know that vegetables are good for you, but here’s something incredible: incorporating just one cup of vegetables into your daily meals can add years to your life. Multiple studies have shown that increasing vegetable intake, even slightly, boosts longevity.
One reason for this is that the fiber, phytochemicals, and antioxidants in vegetables protect heart health, and heart disease is the leading cause of premature death in both men and women.
As a bonus, eating more vegetables also helps manage weight. People who get plenty of vegetables have a naturally easier time maintaining a healthy weight.
These benefits simply cannot be replicated by any supplement on the market and are one of the reasons the Nutrisystem program encourages you to include as many non-starchy vegetables as you want in your plan.
Despite this, most people can’t seem to get excited about boosting their vegetable intake. In fact, a recent analysis estimates that only 1 in 10 adults meet recommended amounts.
Fortunately, spring and summer are among the best times of the year to crush your veggie goals. These seasons provide abundant opportunities to indulge in freshly harvested, nutrient-packed vegetables that protect your heart.
Read on to learn about selecting in-season veggies that enhance heart health. Then get inspired by five mouthwatering, heart-healthy veggie side dishes to savor throughout the warmer weather.
Why Eating Seasonally is Better For You
While our modern food system provides us with the convenience of accessing a wide range of foods year-round, embracing in-season foods in your healthy veggie side dishes can give extra satisfaction to your taste buds while offering a host of nutritional benefits.
Generally, seasonal produce is more flavorful and fresh. Unlike their off-season counterparts, seasonal veggies are harvested at their peak ripeness, ensuring they contain maximum amounts of vitamins, minerals and antioxidants.
In-season vegetables are also grown locally, so they don’t need long transportation journeys to reach your plate. This means they retain superior flavor and nutrient content, providing you with more satisfying and nutrient-rich food options.
Furthermore, consuming seasonal foods promotes a diverse and varied diet, as different fruits and vegetables come into season at different times throughout the year. Cycling through each season’s offerings allows you to experience a wider array of nutrients and flavors, resulting in increased satisfaction and enhanced nutritional value in your overall diet.
Heart Healthy Vegetables in Season During Spring and Summer
So which heart-healthy vegetables are in season during the spring and summer?
Thanks to their rich fiber content, any vegetable can help keep your heart healthy. Fiber helps reduce cholesterol and manage blood pressure – two critical factors for maintaining heart health.
The key is finding veggie options you genuinely enjoy and incorporating more of them into your regular meals. The United States Department of Agriculture provides a handy guide that lists produce options by season.
Beyond fiber, some warm-weather veggies provide specific nutrients that boost heart health. For example:
- Leafy greens like spinach and kale are rich in vitamins C and K and potassium, which can help regulate blood pressure and reduce the risk of heart disease.
- Broccoli and beets contain dietary nitrates, which some studies have found to protect heart health by supporting healthy blood flow.
- Tomatoes are a potent source of the phytochemical lycopene, which has been associated with a lower risk of heart disease.
Of course, how you prepare these vegetables has a significant effect on their heart-healthiness.
Skip the butter, cheese, cream soups and sugar in your veggie side dishes. Saturated fats and added sugars are top offenders to long-term cardiovascular health. Instead, use fresh herbs, spices, heart-healthy oils, avocado, nuts, lemon juice or vinegar to boost flavor.
Need more inspiration? Let the following dietitian-approved, hearty-healthy veggie side dishes get you excited about stepping up your vegetable intake this summer. Adjust ingredients and amounts based on your taste preferences and start enjoying the season’s ultimate superfoods.
5 Delicious and Heart-Healthy Summer Vegetable Sides
1. Grilled Vegetable Skewers
Ingredients: Assorted vegetables (such as zucchini, bell peppers, cherry tomatoes, mushrooms), olive oil, balsamic vinegar, garlic powder, dried herbs (such as thyme or rosemary), salt and pepper.
Instructions: Cut vegetables into bite-sized pieces and thread them onto skewers. Whisk together olive oil, balsamic vinegar, garlic powder, dried herbs, salt and pepper in a bowl. Brush the vegetable skewers with the marinade and grill until tender and slightly charred.
2. Cucumber and Tomato Gazpacho
Ingredients: Cucumbers, tomatoes, red bell pepper, red onion, garlic, olive oil, lemon juice, salt and pepper.
Instructions: Blend cucumbers, tomatoes, red bell pepper, red onion and garlic in a blender until smooth. Stir in olive oil, lemon juice, salt and pepper. Chill in the refrigerator for a few hours before serving as a refreshing cold soup.
3. Steamed Broccoli with Lemon and Almonds
Ingredients: Broccoli florets, lemon zest, sliced almonds, olive oil, salt and pepper.
Instructions: Steam the broccoli until tender. In a separate pan, toast the sliced almonds until golden. Toss the steamed broccoli with lemon zest, olive oil, salt and pepper, then sprinkle with toasted almonds.
4. Tomato and Avocado Salad
Ingredients: Tomatoes, avocado, red onion, fresh basil leaves, olive oil, balsamic vinegar, salt and pepper.
Instructions: Combine sliced tomatoes, diced avocado, thinly sliced red onion and torn basil leaves in a bowl. Drizzle with a mixture of olive oil and balsamic vinegar, then season with salt and pepper to taste.
5. Zucchini Noodles with Pesto
Ingredients: Zucchini, fresh basil leaves, pine nuts, garlic, grated Parmesan cheese, olive oil, lemon juice, salt and pepper.
Instructions: Use a spiralizer to turn zucchini into noodles. Blend basil, pine nuts, garlic, Parmesan cheese, olive oil, lemon juice, salt and pepper until smooth in a food processor. Toss the zucchini noodles with the pesto.
Looking for more delicious inspiration? Click here for 23 healthy summer side dish recipes! >
References
- Aune, D., et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. 2017;46(3),1029–1056.
- Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9.
- Blekkenhorst LC, Sim M, Bondonno CP, Bondonno NP, Ward NC, Prince RL, Devine A, Lewis JR, Hodgson JM. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients. 2018; 10(5):595.
- Jackson JK, Patterson AJ, MacDonald-Wicks LK, et al. Vegetable Nitrate Intakes Are Associated with Reduced Self-Reported Cardiovascular-Related Complications within a Representative Sample of Middle-Aged Australian Women, Prospectively Followed up for 15 Years. Nutrients. 2019;11(2):240. Published 2019 Jan 22.
- Przybylska S, Tokarczyk G. Lycopene in the Prevention of Cardiovascular Diseases. Int J Mol Sci. 2022;23(4):1957. Published 2022 Feb 10.
The post 5 Heart-Healthy Spring and Summer Veggie Side Dishes appeared first on The Leaf.
Frequently Asked Questions
Is there any side effects to African Mango Extract?
African mango extract has not been associated with any side effects. This extract can cause stomach irritation or diarrhea. If this occurs, discontinue use immediately and consult your physician.
What herb melts your body fat?
While dieting isn’t an option, it can be done with herbs. Many people have used herbs for this purpose over the years. You can use them for this purpose: Green tea, Ginko Biloba and Ginseng.
Herbal remedies can be taken orally or applied topically. They are rich in nutrients that can increase metabolic rate. These nutrients speed up the breakdown of glycogen stores and lipids within the cell walls. This results in the release of free fat acids into the bloodstream which can be used as fuel.
Many herbal remedies have also been found to boost the immune system and prevent disease. This makes them an ideal choice for people who are unable to afford drugs and surgeries.
Many people are familiar with the benefits of herbs. Many people don’t realize the power of these natural substances. Herbs can be purchased at health food stores, pharmacies, and online. Most herbs last for several weeks.
Green tea is one example of a herb that can increase the metabolic rate. Green tea has epigallocatechin gallate, which is a compound that increases the activity in enzymes responsible to breaking down fats. EGCG has also been shown to improve glucose tolerance. It reduces your risk of developing diabetes.
Another example is ginger root. Ginger root is a stimulant. It boosts metabolism and stimulates the gastrointestinal tract. Ginger also helps to eliminate toxins in the digestive tract.
Other herbs that boost the metabolic rate are ginseng, licorice root, mullein leaf, rosemary, turmeric, and valerian root.
It is best to consume herbs as teas in most cases. This allows active ingredients to enter your bloodstream quickly. It is important to take herbs internally with medical supervision. If you plan to apply herbs externally to an area, be sure to do so under medical supervision. If you do not, they can cause irritation or damage to other areas.
How can I lose weight naturally?
It is important to eat healthy food as often and as often as you can. Healthy snacks should be low-calorie. Avoid processed foods. For breakfast, opt for whole grains like oatmeal, barley and brown rice. Sugary drinks are high calories and high sugar. If you want to lose weight, then watch what you’re drinking by choosing water over soda pop or juice. Try to drink at least eight glasses of water each day.
Another tip is getting up early. Research has shown that people who wake up earlier have a tendency to consume fewer calories over the course of the day. Set an alarm clock to ensure you don’t snooze through the day.
Exercising is also important. Aerobic exercises include running, walking and biking. Aerobic exercise burns fat more quickly than strength training. You should incorporate aerobic activity into your daily routine.
Are natural appetite suppressants effective?
Eat less food to lose weight naturally. This would be a reduction in calories as well as a reduction in the consumption of high-fat or sugary foods.
Exercise regularly is the best way lose weight quickly. This will help you burn off the excess calories from all those delicious snacks you eat throughout the day.
You might want to try one of our natural appetite suppressants if you don’t seem to be losing weight despite following all these tips.
These powerful ingredients include bitter melon green tea, ginger and ginseng. They have all been clinically shown to reduce hunger pangs.
What are the best foods to lose belly fat?
Fruits and vegetables are the best foods to lose weight because they are low in calories, high fiber, and have antioxidants that protect cells from damage. They are high in vitamins C, E and K that increase metabolism and boost energy levels.
The next best thing for weight loss is lean proteins such as chicken breast, turkey breast, fish, beans, and eggs. These foods are high in protein and essential amino acid, which provide the building blocks of muscle growth.
If you are looking to lose weight quickly then whole grains like brown rice, oats and pasta, as well as bread and cereals make excellent choices.
They are extremely filling and can give you energy all day.
Can I eat carbs if I am following the Ketogenic Lifestyle?
You can eat carbohydrates on the Ketogenic diet. Keep them to a minimum. Focus instead on high-fiber vegetables like broccoli, cauliflower and Brussels sprouts, as well as celery, tomatoes, onions and celery. These veggies will give you energy without adding calories.
A good diet should include plenty of nuts, seeds and avocados. These foods are high in saturated fats, which are necessary for ketosis.
Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?
Green tea extract is the best option for anyone looking to lose weight without having to take prescription diet pills. Green tea extract contains caffeine, which stimulates metabolism. It also contains epigallocatechin galate (EGCG), which aids in fat burning by stimulating thermogenesis.
Green tea contains antioxidants, which fight free radicals and protect against damage due to stress and oxidation.
But, green tea does NOT cause weight loss. It just makes your body more efficient in burning calories.
Green tea can help you lose weight, but only if you follow a controlled diet.
L-Carnitine may also be used as a supplement. This amino acid boosts energy levels and promotes muscular growth. It doesn’t suppress your appetite so you need to continue eating regular meals.
Statistics
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
External Links
ncbi.nlm.nih.gov
- IGOB131, a novel West African seed extract, reduces bodyweight and improves metabolic parameters in overweight patients in a double-blind placebo controlled study – PMC
- A case involving renal failure due to African mango consumption. – PMC
onlinelibrary.wiley.com
- Efficacy of a novel herbal composition for weight management – Stern – 2013, Obesity – Wiley Online Library
- Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men – Godard – 2005 – Obesity Research – Wiley Online Library
webmd.com
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Health Professional Fact Sheet: Dietary supplements for weight loss – Health Professional Fact Sheet
How To
African Mango: Benefits and Nutrients
Mangoes can be described as exotic fruits that were grown in tropical regions. They are now grown throughout the world. Mangoes are nutritious fruits high in vitamin C and potassium. They also contain fiber, calcium, iron, and magnesium. They are rich in antioxidants including beta-carotene (lutein), lutein zeaxanthin, alpha tocopherol, and lutein.
The mango tree does best when it is between 15degC (59%degF) to 30degC (86%degF). When fully ripe the mangoes are yellowish green. Unripe mango flesh is tender and juicy, but it becomes firmer and more dry as it ripens.
Mangoes make jams, jellies, chutneys, pickles, ice cream, and sauces. Mango pulp is used in India to make curries and rice dishes. In Thailand, it’s added to stir-fried vegetables. Mangoes are eaten fresh, dried, candied, frozen, or canned.
Healthy Fruits and Vegetables
Since ancient times, mangoes were used to treat diabetes. Mangoes are now grown throughout the globe. There are many varieties available, including Alphonso.
Mangoes can help with weight loss because they are high in water, but low in calories. A medium-sized mango has about 100 calories and only 3 grams of fat. This makes them among the healthiest fruits.
Mangoes also contain vitamins B1, B2, and B3, as well as vitamin K, magnesium, folate, potassium, manganese (folate), pantothenic acid. They also have thiamine, biotin, riboflavin, niacin and thiamine.
Mangoes contain phytochemicals which are plant compounds that protect your cells from damage caused by free radicals. Free radicals can be defined as unstable molecules that cause damage to cells. Mangoes can help protect your heart, brain and eyes.
Mangoes may be helpful for people who want to lose weight because they are high in water content. Water helps keep your body hydrated and keeps you feeling full longer.
