What to eat: Try these quick recipes with beetroot, carrot, lemon, and mint

Health benefits of carrots: They are rich in beta-carotene (a precursor of vitamin A), fibre, vitamins (especially vitamin K1), minerals (like potassium), and antioxidants (such as carotenoids) (Image: Canva)

Vegetables like beetroot, carrot, lemon, and mint aren't just colourful additions to your plate; they're essential for maintaining good health. Each of these vegetables brings unique nutrients that promote good health and wellness, making them invaluable additions to your diet.

Here are some quick recipes with these vegetables so that you can reap their health benefits:

Benefits of beetroot:

It is packed with dietary fibre, vitamins (especially folate and vitamin C), minerals (like potassium and manganese), and antioxidants (such as betalains).

Heart health: Beetroot's nitrate content helps lower blood pressure and improve blood flow.

Anti-inflammatory properties: Betalains in beetroot have anti-inflammatory effects that can benefit conditions like arthritis.

Digestive health: The fibre in beetroot supports digestive regularity and gut health.

Recipe: Beetroot salad with feta and walnuts

Mix grated beetroot with feta, walnuts, olive oil, and lemon juice. Season with salt and pepper to taste.

Benefits of carrot:

Carrots are rich in beta-carotene (a precursor of vitamin A), fibre, vitamins (especially vitamin K1), minerals (like potassium), and antioxidants (such as carotenoids).

Eye care: Beta-carotene in carrots supports vision and may reduce the risk of age-related macular degeneration.

Skin health: Antioxidants in carrots protect against UV damage and promote collagen production.

Immunity: Vitamin A and antioxidants in carrots boost immune function.

Recipe: Carrot ginger soup:

Sauté onion, garlic, and ginger. Add chopped carrots and vegetable broth. Simmer until tender. Blend with coconut milk. Season with salt and pepper.

Benefits of lemon:

Lemons are a rich source of vitamin C, fibre, and beneficial plant compounds.

Boost immunity: Vitamin C enhances immune function and protects against infections.

Digestion: Lemon juice stimulates digestion and relieves symptoms of indigestion.

Hydration: Lemon water provides hydration and supports detoxification.

Recipe: Lemon garlic roasted chicken

Marinate chicken with lemon juice, garlic, olive oil, thyme, salt, and pepper. Roast until cooked through.

Benefits of mint:

Mint is known for its menthol aroma and contains vitamins (especially vitamin A and C), minerals (like calcium and magnesium), and antioxidants.

Digestion: Mint alleviates indigestion and soothes gastrointestinal discomfort.

Fresh breath: Menthol in mint combats bad breath and leaves a refreshing feeling.

Relives stress: Mint's aroma has calming effects, reducing stress and promoting relaxation.

Recipe: Mint chutney:

Blend mint leaves, cilantro, green chilies, garlic, ginger, lemon juice, salt, and cumin powder until smooth. Adjust seasoning to taste.