Learn how to fill up on fruits and vegetables for better health. We will discuss the benefits of eating more fruits and vegetables. Every time you include this amazing food group in your diet you immediately improve your health. Fruits and vegetables are high in nutrients yet low in calories which is a great combo. They’re bursting with an assortment of vitamins and minerals, phytochemicals and they are high in fiber which means you can eat plenty without worries of weight gain.
Fruits and vegetables are sources of many essential nutrients: Including potassium, dietary fiber, vitamin C, and folate. A diet rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect on blood sugar which can keep appetite in check. You should eat as many and as much a variety of fruits and vegetables as possible.
Let’s take a look at the fruit and vegetable MVPs: Private chemicals are plant chemicals that have protective and disease-preventing properties. Plants produce these chemicals to protect themselves and it turns out that they can also protect humans against disease. Resveratrol found in red wine flavonols found in dark chocolate and flavonoids found in fruit. These fruit MVPs are loaded with disease-fighting phytochemicals berries, cherries plums, whole citrus, cantaloupe, red grapes, apples, pears, Kiwi, apricots.
The more colorful the food: The more it’s packed with valuable nutrients. Have a little bit of every color each day. Remember color means health, the deeper and richer the color the more phytochemicals vitamins and minerals present in the food.
Dark leafy greens pack: More nutrient per unit calories than any other food so go ahead and color your plate with these vegetables. MVPs cruciferous vegetable, kale, broccoli, Brussel sprouts, collards, carrots, garlic, onions, leeks, tomatoes asparagus, sweet potatoes, dark leafy salad greens, like spinach bell peppers.
Get into the simple and super healthy habit: Of adding herbs and spices to your food. They add flavor it’s almost any dish which means we can cut back on added fats, sauces, and salt, and they are exploding with beneficial phytochemicals.
Our favorites parsley provides. Vitamin A, potassium calcium, vitamin C, and can boast a higher concentration of flavonoids than any other food.
Rosemary: Can enhance insulin sensitivity which translates to a healthier metabolism. Cilantro works as a natural antibiotic against Salmonella.
Oregano: Is loaded with antioxidant power up to 40 times more than Apple’s. Garlic boosts the immune system which makes it the perfect spice for cold and flu season. Cinnamon can boost insulin sensitivity and improve cholesterol and glucose metabolism.
Ginger: Is packed with anti-inflammatory properties and has been shown to boost immunity and reduce nausea.
Curry and turmeric: Are filled with one of the most potent natural anti-inflammatory agents ever identified. And hot pepper can boost mood.
Did you know adding just one serving of produce to your diet makes a difference and one extra serving has been shown to reduce cardiovascular risk by 14%?
For best results strive for seven or more servings: Of fruits and vegetables a day eating the recommended serving of fruits and vegetables is easier than you think you can add 1/2 cup of fruit to your cereal.
Enjoy a half cup of bell peppers: For a mid-morning snack, eat a healthy salad at lunch, and eat another serving of your favorite vegetable at dinner.
Lycopene gives tomatoes their vivid red color: And is one of the most potent antioxidants ever identified as an anti-cancer agent. Lycopene seems to protect the prostate the most strongly.Research has revealed that lycopene protective power is enhanced when tomatoes are processed and are cooked so enjoy salsa, tomato paste, and marinara sauce.
Berries other deep red-blue and purple: Hues to classify the chemicals called anthocyanins. Anthocyanins have potent antioxidant power especially when it comes to fighting inflammation.When you regularly consume berries along with other anthocyanin-rich foods like cherries, red cabbage, and red onions you are protecting your body from some of the most common and deadliest illnesses known to man.
Flora fain is one of the most powerful anti-cancer: Compounds nature provides.Its special cancer-fighting powers are largely due to its ability to boost the body detoxifying enzymes systems.
Eating your broccoli: Along with other cruciferous vegetables including cabbage, cauliflower, Brussels sprouts, and collards will send your detoxifying cancer-protective enzyme system into overdrive.
Did you know that some of the same pigments that give plant foods their deep rich color can provide built-in SPF for your skin the most potent SPF foods include dark leafy greens, sweet potatoes, tomatoes, carrots, and orange bell peppers, berries and even dark chocolate? The best nutritional strategy is to eat as many and as much a variety of fruits and vegetables as possible.
Follow these strategy tips, strive to have seven servings about four cups total of fruits and vegetables a day. Double up on fruits and vegetable side dishes. Eat fruits and vegetables as a snack. Remember color means health the deeper and richer the color the more phytochemicals vitamins and minerals present in the food.
