Introduction
This article You’ll learn how to fill up on fruits and veggies for better health in the session we will discuss the benefits of eating more fruits and vegetables, the fruit and veggie MVPs how spices contribute to a healthy diet and independence member resources so let’s get started.
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 calorie which is a great combo.
Why eat fruits and veggies?
They are bursting within an assortment of vitamins and minerals photochemical and they are high in fiber which means you can eat plenty without worries of waking fruits and veggies are sources of many essential nutrients.
Including potassium dietary fiber vitamin C and fully Diet rich and 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 and check. You should eat as many and as much of variety of fruits and vegetables as possible.
MVPs fruit
Let’s take a look at the fruit and vegetable MVPs private chemicals are plant chemicals that have protective and disease preventing properties they’re not essential nutrients meaning that they are not required by the human body for staining life.
Plants produces chemicals to protect themselves and it turns out that they can also protect humans against disease. There are more than 1000 known photochemicals some of the well-known chemicals are Lycopene and tomatoes resveratrol found in red wine flavonoids found in dark chocolate and flavonoids found in fruit.
These fruit and MVPs are loaded with disease fighting photochemicals berries cherries plums whole citrus cantaloupe red grapes apples pears kiwi apricots more colorful food the more it’s packed with valuable nutrients have a little bit of every color and every day remember color means health the deeper and richer the color.
The more fight the photochemicals vitamins and minerals present in the food, in fact dark leafy greens pack more nutrient per unit calorie than any other food so go ahead and color your plate with these vegetable MVPs cruciferous veggies such as cabbage kale broccoli Brussels’ sprouts collard carrots garlic onions leeks tomatoes asparagus sweet potatoes dark leafy salad greens like spinach bell peppers.
Spice it up
Get into the super healthy habit of adding herbs and spices to your food had flavor almost any dish which means we can cut back on add fats sauces and salt and they are exploding with beneficial phytochemicals.
Here are some of our favorites provides vitamin A potassium calcium vitamin C and boost higher concentration of flavonoids than any other food rosemary can enhance insulin sensitivity which translate to a healthier metabolism.
Cilantro works as a natural antibiotic salmonella oregano is antioxidant power up to 40 times more than apples garlic immune system which makes it the perfect spice for cold and flu season 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?
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 result strive for seven or more servings of fruits and vegetables a day.
Serve up fruits and veggies
Eating the Recommended Serving of Fruits and Vegetables is Easier than you Think. You can add a half cup of fruit cereal, enjoy half cup of bell peppers for mid-morning snack eat a healthy salad at lunch and eat another serving of your favorite vegetable at dinner.
Lycopene
Lycopene gives tomatoes their vivid red color and is one of the most 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 enhance when tomatoes are processed and or cooked so enjoy salsa tomato paste and marinara sauce.
Anthocyanin
Berries deep red blue and purple Hughes to classified the chemicals called Anthocyanin’s, Anthocyanin have a potent antioxidant power especially when it comes to fighting inflammation when you regularly consume berries along with other an in rich foods like cherries red cabbage and red onions you protecting your body from some of the most common and deadliest illnesses known to man.
Sulforaphane
Sulforaphane is one of the most powerful anti-cancer compound nature provides special cancer fighting powers are largely due to its ability to boost the bodies detoxify enzyme systems. Eating your broccoli along with other cruciferous vegetables including cabbage kale cauliflower brussels sprouts and collards will send your detoxify cancer protective and scientists into overdrive.
Eat Your Spf
Did you know that Some of the Same Pigments that give Plant Foods Deep Rich Color can Provide Built-in SPF for your skin the Most SPF Foods Include Dark Leafy greens sweet potatoes tomatoes carrots bread and orange bell peppers berries and even dark chocolate.
Strategy
The best nutritional strategy is to eat as many and as much of variety fruits and vegetables as possible Follow the strategy tips strive to have seven servings about 4 Cups, Total of Fruits and Vegetables a Day.
Double up on fruits and vegetables side dishes vegetables as a main dish, fill your plate with vegetables before anything else eat fruits and vegetables as a snack.
Remember color means health the deeper and richer the color the more photo-chemicals vitamins and minerals present in the food.
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