Fruit and Vegetables
Well, we pretty much all know that Fruit and Vegetables are good for you right!!??
That’s a good base….
Fruits and veges are another form of carbohydrate. Fruits are a simple carbohydrate, where as vegetables are complex.
Fruit and Vegetables supply you with heaps of vitamins, minerals, fibre and anti-oxidants. Including Vitamin A (especially green and yellow ones), some B Vitamins, folate, Vitamin C (esp citrus fruits and green vegetables), Vitamin E (especially dk Green leafy vegetables), Vitamin K, bioflavonoids (citrus), calcium (dk green leafy veges again!), iron (green leafy veges), potassium and silicon
The preferable way to eat vegetables is in their raw form or by lightly cooking them – like in a stir-fry or lightly steamed. If you have access to organic vegetables, just give them a scrub and keep the skins on. The skins contain many nutrients.
Heat – and also storage - destroys enzymes and vitamins. Frozen vegetables are the next best thing if you don’t always have access to fresh veges.
Try to include as many different colours when you select vegetables for your meals. This will ensure you eat a variety of anti-oxidants and nutrients. Try red capsicum, orange carrots, green broccoli, pink sweet potatoes and yellow squash for example. Cut them up in similar sized pieces and stir fry them with onion, fresh garlic & ginger. Include some marinated chicken pieces, add some soy sauce at the end, and voila! YUM!
The fruit and vegetables that do the best job in reducing the health risk for chronic disease are dark green leafy vegetables, yellow/orange coloured veges, citrus and cruciferous veges.
Eat more cauliflower, dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli and Brussels sprouts, carrots, winter squashes, sweet potatoes, cantaloupe, oranges, grapefruit, red peppers and strawberries.
Research shows over and over again just how important vegetables are to our health. If you want to spend less on health care (or sickness care) later on in life eat these vegetables now.
Fruit is also important and contains many nutrients. Because it is a simple carbohydrate, the fruit sugars are released very quickly into the blood stream. I would therefore suggest two pieces of fruit per day is enough.
Eating fresh fruit in its natural state is far superior to drinking fruit juices. If you feel you need to have your fruit juice, dilute it with ½ water. (you may need to gradually add the water to get your taste buds used to ½ fruit juice / ½ water combo)
Fruit and Vegetables