Home
>
Nutrition
>
Benefits of a Variety of Fruits and Vegetables

Benefits of a Variety of Fruits and Vegetables

We know we need to eat a minimum of 5 servings of fruit and vegetables everyday. Actually now, to prevent cancer, 8 to 13 servings per day are recommended. A serving is one cup of raw fruits or vegetables, or ? cup cooked. At a recent lecture I asked a lunch audience to raise their hand if they had at least one fruit or vegetable already that day. No one in that group raised their hand. This is not uncommon. Our processed and convenience foods contain very few fruits and vegetables.

To prevent chronic diseases, fruits and especially vegetables are very important. Vegetables especially have the antioxidants, minerals, and phytochemicals in the correct combination that help keep the blood sugar in balance, create better energy in the body, and along with fruits build up the immune system.

Each color found in fruits and vegetables focus on building the immune system in its own way. It is important to get a variety of colors, so that you will get a full range of phytochemicals (beneficial plant chemicals) in your daily diet. Research is finding that eating whole fruits and vegetables gives you many more nutrients than you could possible add to a vitamin and mineral supplement. There are over 12,000 phytochemicals, and I have yet to see a supplement, unless it has whole fruits and vegetables in it, have all of the 180 different vitamins or minerals that are required by our body to function daily.

The different colors in fruits and vegetables help our immune system react to different stresses in our daily life. So look at the different colors in your diet. See if they include each of the colors listed below. This is one way to know that you are getting the full benefit of nutrients possible in your diet.

Green Foods ? broccoli, kale, leaf and romaine lettuce, spinach, cabbage and Brussels sprouts.

Green foods are especially good for the circulatory system. They contain many minerals and B-complex vitamins. Some phytochemicals found in green foods are sulforaphane and indoles that are very powerful anti-cancer compounds. Researchers have tried to use these as isolated phytochemicals but find that they only work while in the whole food form.

Red Foods ? tomatoes, watermelon, red cabbage.

Red foods contain many phytochemicals that reduce free radical damage. The phytochemical called lycopene is especially helpful to prevent prostate problems, and reduce the effects of sun damage on the skin. Lycopene is the phytochemical that make the red foods get their red color.

Orange Foods ? carrots, pumpkin, squash, sweet potatoes, apricots, cantaloupe.

The orange foods have the carotenoids the help prevent cancer by repairing the DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies get the vitamin A we need, without getting excess that can lead to osteoporosis.

Green/Yellow Foods ? yellow corn, green peas, collard greens, avocado and honeydew melon.

This combination of green and yellow foods contains the carotenoids lutein and zeaxanthin that help reduce the risk of developing cataracts and macular degeneration. These foods are also helpful in reducing the risk of osteoporosis.

Orange /Yellow Foods ? oranges, pineapple, tangerines, peaches, papaya, nectarines

These foods that are orange and yellow in color are high in antioxidants, especially Vitamin C, and help to improve the health of the mucus membranes and connective tissue. They help prevent heart disease by improving circulation and preventing inflammation.

White/Green Foods ? onions, garlic, celery, pears, chives

White and green combination foods contain a variety of phytochemicals. Garlic and onions contain allicin, the anti-viral, anti-bacterial, and anti-fungal phytochemical, and they can act as a poor man's antibiotic. Add garlic and onions in your meals to reduce the effects of potential toxicity of high fat meats. Celery has many minerals, especially organic sodium, that keeps the fluid in the joints healthy.

Red/Blue/Purple Foods ? red apples, beets, blueberries, strawberries, cranberries, prunes, concord grapes, blackberries.

These dark colored red/blue/purple foods are very rich in powerful antioxidants called anthocyanins that protect again heart disease by improving circulation and preventing blood clots. They have many anti-aging phytochemicals that keep the blood circulating reducing the effects of the Standard American Diet rich in trans fats and processed foods.

When you make a salad make sure you have a variety of different colors. Strive to get at least 5 colors on your plate. Use fruits to balance the rest of the colors needed. This way you will get closer to the 8 to 13 servings of fruits and vegetables required, and you will get the variety of nutrients you need daily.

Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and Doctor of Homeopathy in southwest Michigan. She is the author of "Natural Choices for Fibromyalgia" and "Natural Choices for Attention Deficit Disorder." She is a professional speaker on natural health topics. She can be contacted at doctoroelke@aol.com or through her website at doctoroelke@aol.com

Culver prom limo ..

In The News:

An artificial intelligence-powered home security system can fire paintballs and tear gas at trespassers. The camera identifies human faces and animals.

Technology expert Kim Komando gives her tips and tricks on enhancing your user experience a smartphone and other devices you use everyday.

A new camera called NUCA uses artificial intelligence to create deepfake photos of subjects by stripping away clothing in close to real time.

The Kimberley Kube trail-ready camper has a compact but spacious design and combines luxury, functionality and ruggedness for a weekend getaway.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Emails instructing you to reset your password for an account may be legitimate, or they may be scams. Kurt "CyberGuy" Knutsson explains.

Northrop Grumman's Manta Ray uncrewed underwater vehicle aims to revolutionize undersea missions — it glides through the ocean without human assistance.

Learn how to work Google's calendar application to streamline and organize your daily tasks from technology expert Kim Komando.

If you do not want Facebook to have automatic access to your private photos, follow our tips to protect yourself. Kurt “CyberGuy" Knutsson shows you how.

Kurt “CyberGuy" Knutsson goes into detail about Apple’s recent iOS update that allows iPhone users to instantly translate spoken language simply by using the Action Button.

Safeguarding your digital life with a reliable physical backup isn't just a precaution, it's a necessity. Kurt “CyberGuy" Knutsson provides the essential backup checklist.

Kurt “CyberGuy" Knutsson reveals how a Redditor exposed false recycling claims at their apartment, highlighting a report that only 21% of U.S. recyclables are processed.

Kurt "CyberGuy" Knutsson offers a travel toolkit featuring five technology tools to help you with booking flights and hotels for your summer vacation.

The bubble behind the clock on your iPhone can appear in different colors. Kurt "CyberGuy" Knutsson explains what each of those colors mean.

Scammers are using the power of artificial intelligence to mimic voices of people and are using the fake voices to commit crimes, like kidnappings.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Tech guru Kurt "CyberGuy" Knutsson explains the science behind the Invisibility Shield, a 6-foot shield that makes people become invisible.

The International Olympic Committee on Friday announced plans to use AI in various Olympic aspects, including athlete identification, training and judging.

Tech guru Kurt "CyberGuy" Knutsson explains an easy trick to avoid squinting while working or surfing the web by zooming in on your personal computer.

Streaming giant Roku has recently been targeted by a pair of cyberattacks, and the company confirmed over a half million Roku accounts were compromised.

The Land Aircraft Carrier combines an all-terrain, six-wheeled vehicle with a two-seat aircraft, which features electric vertical takeoff and landing.

The European Union has sent TikTok a "request for information" on the video sharing platform's newest app, TikTok Lite, under the Digital Services Act, with the aim to clean up social media.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

The FBI is warning the public about a recent phishing scam via text that claims its targets owe money in Pennsylvania for unpaid road toll charges.

Your Apple Music settings may be revealing to your contacts what you're listening to. Kurt "CyberGuy" Knutsson explains the process to change those settings.

Benefits of a Variety of Fruits and Vegetables

Nutrition