Be
Fruity and U will see benefits and U will live great (my own experience)
For a
2,000-calorie diet, it advised that we eat two cups of fruit and 2.5 cups of
veggies each day.
Eating
a diet with plenty of fruits and vegetables has been linked to improved health,
and for good reason. Veggies and fruits (both fresh and frozen) are loaded with
vitamins, minerals, fiber, and antioxidants, which have been shown to protect
against chronic diseases such as heart disease and cancer. They are also low in
calories, making them a great choice for your waistline. Choosing a colorful
assortment vegetables is best, as different benefits exist in the different
color spectrum. The orange pigment found in carrots, pumpkin, and sweet
potatoes, for example, contain the antioxidant beta-carotene. The deep red
pigment found in tomatoes contain the antioxidant lycopene, which is linked
with prostate health.
And
for some great news, here are two food groups where you can eat a large portion
and not have to worry about weight gain. (Just watch your portion of starchy
veggies such as corn and potatoes.)
With
so much of a focus on eating low-carbohydrate diets, as a practicing
nutritionist, I often get asked by my clients, “Will I gain weight if I eat too
many fruits such as watermelon?” The answer is NO! In fact, quite the contrary.
They are also low in calories, making them a great choice for your waistline.
And, they are good for your health.
While
all fruits and vegetables are healthy, below are several pointers on some
nutrition powerhouses.
Vegetables
Broccoli
is a cruciferous vegetable, and part of the Brassica family, which also
includes kale, collards, cabbage, bok choy, Brussels sprouts, turnips, and cauliflower.
Members of the Brassica family are rich in phytochemicals, known to have
antioxidant properties. Broccoli is a true nutrition powerhouse: It is chock
full of vitamin C, the mineral calcium, fiber, and vitamin A. It is also rich
in sulforaphane, a health-promoting compound that can fight cancer.
Carrots
are a good source of fiber, which helps to maintain bowel health, lower blood
cholesterol, and aid in weight maintenance. The orange pigment found in carrots
are due to the antioxidant beta-carotene, also found in other deep orange foods
such as sweet potatoes, pumpkin, butternut squash, papaya, and cantaloupe.
Beta-carotene is converted to vitamin A in the body and helps to maintain
healthy eyes, support your immune system, keep your skin healthy, and protect
against certain cancers.
Spinach
is available year-round in grocery stores around the country, offering a
readily-available source of many vitamins and minerals. Spinach contains the
minerals iron and potassium, as well as vitamins A, K, C, and the B-vitamin
folate. Spinach also contains phytochemicals that may boost your immune system
and flavonoids, which have antioxidant properties that may be preventative against
certain cancers.
Sweet
Potatoes are rich in the antioxidant beta-carotene and are also full of fiber,
vitamin B6, folate, vitamin C, and the mineral potassium. They are especially
nutritious when eaten with the skin on, and contrary to a popular dieting myth,
they are not fattening!
Beets
contain healthy doses of iron, the B-vitamin folate, and fiber. Red beets offer
betacyanin, a plant pigment which may protect against colon cancer.
Fruits
Cantaloupe.
This member of the melon family is rich in the antioxidant beta-carotene, a
plant-based vitamin A precursor that helps with eye health, among other
conditions. It is also rich in the mineral potassium, which may help lower
blood pressure and the risk for stroke. And, it is terrific if you are watching
your waist — a one-cup serving contains a mere 50 calories.
Watermelon,
which is especially terrific this time of year, offers a juicy, sweet taste and
a high water content, while packing in the antioxidants lycopene,
beta-carotene, and vitamin C, and the minerals potassium and magnesium.
Citrus
fruits, including oranges and grapefruits, provide a significant source of
vitamin C, folate, and potassium, as well as fiber. Pink grapefruits are
particularly rich in the antioxidant lycopene. Eating these fruits whole yields
more nutrients than drinking the juice.
Avocados
are rich in heart-healthy monounsaturated fats, which may help raise levels of
HDL (good cholesterol) while lowering LDL (bad cholesterol). They are also high
in the antioxidant vitamin E.
Grapes.
Consuming grapes may reduce the risk of blood clots, lower LDL cholesterol (the
bad kind), and prevent damage to the heart’s blood vessels, aiding in the
maintenance of healthy blood pressure. Antioxidants called flavonoids may even
increase HDL cholesterol (the good kind). The resveratrol found in the skins of red grapes may interfere with cancer development.
Eating the whole fruit instead of consuming the juice contains the added
benefit of fiber.
Kiwifruit,
with its brilliant green inside, is packed with vitamin C and fiber.
Healthy
Tips:
It is
best to eat your fruits and vegetables from whole foods. Popping a pill
— such as taking a beta-carotene supplement — does not do the trick. Fresh and
frozen vegetables offer a combination of many health benefits that you will not
find in a pill. So, remember to chew!!
When
you can, opt for local produce that’s in season. Chances are, it did not have
to travel too far to get to you. Go organic when you can.
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