Health and Fitness Tips

Vegetables are packed full of antioxidants, fiber, vitamins, minerals, and
phytonutrients. We need vegetables every day for a healthy, alkaline, and
anabolic state. vegetables eliminate excess toxins and waste from our body and
enhance our bodies. Raw vegetables reduce excess cholesterol and balance blood
sugar levels.



Fruits and vegetables provide many health benefits. Most people know about the
vitamin C found in oranges or the beta carotene in carrots. However, don't
overlook the benefits of resveratrol, lycopene and anthocyanin.



The reason why fruit and vegetables are so beneficial is because of their array
of compounds. As well as vitamins and minerals, fruit and vegetables also
contain many complex plant components (called phytochemicals), including
flavonoids, glucosinilates and phyto-oestrogens. Some of the vitamins and
phytochemicals are also antioxidants, destroying free radicals in the body.
These free radicals are known to have a role in causing cancer as well as other
harmful effects.



A fruit and veggie market is a feast for the eyes as well as for the body. All
the colours - the bright and sumptuous reds, the verdant green, the vibrant
oranges and yellows, and the deep, dark blues and purples - are a sensual
delight and a bounty of nutrients. If these colourful fruits and veggies had
labels, they'd read like the bottles of vitamins and supplements on health-store
shelves: fibre, vitamins and minerals galore, and antioxidants. Since fruits and
veggies don't have labels, it's their colours that reveal some of their
nutritional rewards.

Eating a lot of cruciferous vegetables has been associated with lower risk of
lung and colorectal cancers, and some research has also found lower risk of
breast and prostate cancers, though the findings are inconsistent.

Weight loss strategies substituting fruits and vegetables for higher-calorie
foods can be very effective. Fresh fruits and vegetables are easy to eat while
on-the-go. They are a natural source of energy and give the body essential
nutrients to help keep us healthy while living busy lives.



People who eat more vegetables rich in beta-carotene have a lower risk of cancer,
including colon, lung, and possibly bladder, esophagus, larynx, mouth, pancreas,
and throat. That doesn't mean beta-carotene is the protector. Researchers now
think that beta-carotene could simply be a marker for other phytochemicals that
often accompany it.

The soluble fiber--and possibly the flavonoids--in some vegetables may cut the
risk of heart disease.



Tomatoes, grapefruit, watermelon, cherries, beets, strawberries, raspberries,
radishes, red peppers



Benefits: Red pigments may prevent heart disease, lower the risk of some cancers,
and perhaps help guard your brain against aging. Lycopene, found in red tomatoes,
has been linked to a lower prostate cancer risk in men, according to a study
reported in the journal Cancer Research.



Spinach, broccoli, cabbage, brussels sprouts, green peppers, kale, collard
greens



Benefits: Aside from making Mom happy, eating your greens may have other health
benefits, such as preserving eyesight and preventing cancer. Lutein, one of the
primary antioxidants in the eye, is a pigment found in spinach, broccoli, kale,
and collard greens.

Higher consumption of fruit and vegetables also reduces the risk of coronary
heart disease and stroke. A recent study found that each increase of 1 portion
of fruit and vegetables a day lowered the risk of coronary heart disease by 4%
and the risk of stroke by 6%. Evidence also suggests an increase in fruit and
vegetable intake can help lower blood pressure.



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