Welcome to session three of the Healthy Eating Made Easy series. In the session, you will learn the best fruits and vegetable diet for better health. In this article, we will discuss the benefits of eating more fruits and vegetable diet to get immunity for your better health. Only Protein will not help your diet to improve your immunity or strength. Green Vegetables and Fruits according to the season will help you to get better.
Every time you include this amazing food group in your diet you immediately improve your health. Fruits and vegetable diet is high in nutrients yet low in calories which are a great combo. They are bursting with an assortment of vitamins and minerals, photochemical and they are high in fiber which means you can eat plenty without worries of weight gain.
Fruits and veggies are sources of many essential nutrients including potassium, dietary fiber, vitamin C, and folate. A diet rich in fruits and vegetable diet 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.
Better Immune System
You should eat as many and as much a variety of fruits and vegetable diet 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. They are non-essential nutrients meaning that they are not required by the human body for sustaining life.
Plants produce these chemicals to protect themselves and it turns out that they can also protect humans against disease. There are more than a thousand known photochemical. Some of the well known photochemical are lycopene and tomatoes. Resveratrol found in red wine flavonols found in dark chocolate and flavonoids found in fruit.
These fruit MVPs are loaded with disease-fighting photochemical 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 and every day.
Remember color means health, the deeper and richer the color the more photochemical vitamins and minerals present in the food. In fact, dark leafy greens pack more nutrients 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 photochemical.
Here are some of our favorites parsley provides. Vitamin A, potassium calcium, vitamin C, and can boost 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 vegetable diet 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.
Antioxidants for removal of Toxic Substances
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 de 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.
So 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’s detoxifying enzymes systems. Eating your broccoli along with other cruciferous vegetables including cabbage, kale, cauliflower, Brussels sprouts, and collards will send your detoxifying cancer-protective enzyme system into overdrive.
Did you know that some of the same tinctures that give plant foods their natural color can provide?
Built-in SPF for your skin the most potent SPF foods include dark leafy greens, sweet potatoes, tomatoes, carrots red 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 vegetable diet a day. Double up on fruits and vegetable diet side dishes.
Feature vegetables as a main dish; fill your plate with vegetables before anything else. Eat fruits and vegetable diet as a snack.
Remember color means health the deeper and richer the color the more photochemical vitamins and minerals present in the food. Thank you for participating in session three of the Healthy Eating Made Easy series here’s a list of resources for independence members More information click here.
Tags: Vegetables, Fruits, Color, Food, Photochemical, Eat, Health, Fruits vegetables, Vitamins minerals, Healthy Eating, Fruits and Vegetables Diet
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