5 Best Low-Carb Vegetable must in your Fitness Diet Plan

Low-carb vegetables
Low-carb vegetables

Fitness is one of the major concerns in today’s life and in this pandemic life people can go for healthy diet as there is a reduction in exercises. Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

One need to start focusing on health and fitness immediately. In order to reduce stress a good nutrition food is required which will keeps us healthy. Our wellness is in our hands only, now a days Obesity is major problem in city life. Due to this people often visit Clinics to see a physician and they too recommend a good diet for Wellbeing. One need to avoid Junk food and opt for Balanced healthy diet in order to make their physical health better.

To loose weight one always looks around for low carb diet. Below are the 5 easily available low carb diet which can be useful for fitness aspirant.

1. Bell Peppers

Bell peppers, mostly known as capsicums and are available in different color like Green, Red, Orange, Yellow. The are a very good resource of Vitamin A,Vitamin C and several Minerals. They are oftenly considered for their low carb content and used by Fitness aspirant in their diet. Bell perppers are also used in making spice called Peprika

A. Bell Peppers Cultivation

Bell Peppers are cool season crop, but can be grown round the year under a protected Environment where temperature and relative humidity (RH) can be manipulated. It requires a day temperature of 25-30 degree celsius and night temperature of 18-20 degree celsius with relative humidity of 50-60%. If temperature exceeds 35 degree celsius or falls below 12 degree celsius, fruit setting will get affected.

B. Bell Peppers Nutritional Fact Check

They are rich in Vitamin A (8493 IU), Vitamin C (283 mg) and minerals like Calcium (13.4 mg), Magnesium (14.9 mg) Phosphorus (28.3 mg) Potassium, (263.7 mg) per 100 g fresh weight. Their Carb content is just 6%

C. Bell Peppers Health Benefits

Bell Peppers contain antioxidants called carotenoids, more in riped specimens source that may reduce inflammation. They have many health benefits including improved eye health and reduced risk of anemia

D. Where can you buy Bell Peppers

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SUMMARY

Bell peppers are cool season crop mainly made up of water and carbs and is a decent source of fiber. They contain an antioxidant called carotenoids. They are good for Eye Health and reduces the risk of anaemia.

2. Broccoli

Broccoli belongs to cruciferous vegetable family, which is a good source of fibre, proteins. They can be used in salads, vegetables. It provides more than 100% of the RDI for vitamins C and K.

A. Broccoli Cultivation

Broccoli is a cool-weather crop that can be grown in Spring or fall and it grows best when exposed to an average daily temperature between 10 degree Celsius to 23 degree Celsius. It?s a good choice for home gardening

B. Broccoli Nutritional Fact Check

Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. It provides 31 calories per cup (96 grams)

C. Broccoli Health Benefits

Broccoli is known for good source of fibre and protein. It contains iron, potassium, calcium, selenium and magnesium as well as multiple vitamins like Vitamin A, C, E, K and a good array of B vitamins including folic acid. Studies show that broccoli held in decreasing insulin resistance in type 2 diabetics.

D. Where can you buy Broccoli

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SUMMARY

Broccoli is a cool-weather crop which contains only 7% of Carb. They are rich in vitamins and fiber and may reduce insulin resistance.

3. Mushrooms

Mushrooms are good source of Protein, Vitamin B2, B3 which helps in metabolism. They are rich source of antioxidant which reduces inflammation

A. Mushrooms Cultivation

Mushroom?s farming is done in two phase. Phase one includes Composting and phase two includes Composting, Spawning, Casing, Pinning, Cropping. Compost provides nutrients needed for mushrooms to grow.

B. Mushrooms Nutritional Fact Check

100g of Mushrooms contains just 3 grams of carb, 3.1 g protein, 82.6mg, 304 mg of potassium.

C. Mushrooms Health Benefits

Mushrooms are good source of Protein, vitamins B2 and B3 which helps in metabolism, makes skin healthy, minerals, antioxidants. The fiber, potassium, and vitamin C in mushrooms may contribute to cardiovascular health.

D. Where can you buy Mushrooms

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SUMMARY

Mushrooms contain 3 gram of digestible carbs per 100g serving. They can reduce inflammation, helps in metabolic syndrome and contribute in cardiovascular health.

4. Zucchini

Zucchini is also known as summer squash and belongs to Cucurbitaceae family. They have shape similar to cucumber and are available in green, yellow and light green color. Zucchini good source for low carb, contains only 4 grams per 120 grams of raw Zucchini. They are a good source of Vitamin C and provides 35% of RDI.

A. Zucchini Cultivation

Zucchini is a warm-season crop and requires at least 50 days of frost-free weather to product mature fruits. Growing sites must provide at least 6 hours of direct sunlight daily.

B. Zucchini Nutritional Fact Check

Zucchini is rich in several vitamins, minerals. 223 grams cooked Zucchini provides 1 gram of Protein, less than 1 gram of Fat, 3 grams of Carbs, 1 gram of Sugar, 1 gram of Fiber, Vitamin A: 40% of the Reference Daily Intake (RDI), Manganese: 16% of the RDI, Vitamin C: 14% of the RDI, Potassium: 13% of the RDI, Magnesium: 10% of the RDI, Vitamin K: 9% of the RDI, Folate: 8% of the RDI, Copper: 8% of the RDI, Phosphorus: 7% of the RDI, Vitamin B6: 7% of the RDI, Thiamine: 5% of the RDI]

C. Zucchini Health Benefits

Zucchini helps in healthy digestion, lowering blood sugar levels in people with type 2 diabetes and also contributes in cardiovascular health. It contains soluble and insoluble fiber.

D. Where can you buy Zucchini

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SUMMARY

Zucchini contains soluble and insoluble fiber which helps in good digestion. They are good for lowering blood sugar level and contributes in cardiovascular health.

5. Lettuce

Lettuce is a cool-season crop which has 2 gram of carb for each 47 g of cup. It is known as one of the lowest-carb vegetables around. It is also a good source of certain vitamins like vitamins A, C and K. They are high in folate.

A. Lettuce Cultivation

Lettuce is a cool-season crop which requires a mean air temperature of 10 ? 20 degree Celsius. Cool nights are essential for good-quality lettuce. Lettuce grows mainly in areas having cool summers and mild winters.

B. Lettuce Nutritional Fact Check

47g of Lettuce contains just 2 grams of carb. They are also good source for Vitamin C, K, A, B, Magnesium, Phosphorus, Potassium.

C. Lettuce Health Benefits

Lettuce help supports Immunity System, helps keep bones and teeth strong,

D. Where can you buy Lettuce

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SUMMARY

Lettuce contains 1 gram of digestible carbs per serving. It’s high in several vitamins, including folate, which may lower heart disease risk.

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