Fruits and Vegetables Under the Microscope
Fruits and vegetables are an important part of a healthy diet. As no single fruit or vegetable provides all of the nutrients you need to be healthy, consuming a variety is therefore the key to health.
A diet rich in fruits and vegetables can:
- Reduce the risk of high blood pressure;
- Reduce the risk of heart disease;
- Lower the risk of developing age related macular degeneration;
- Improve digestive issues. Fruits and vegetable contain some fibre that is indigestible. This absorbs water, therefore bulking the contents as it passes through the digestive system. This process can calm the symptoms of irritable bowel syndrome, it can also relieve diarrhoea. The other type of fibre, insoluble fibre, can prevent and relieve constipation.
It is important to consume a diet rich in vegetables and fruits that encompasses many varieties and colours. This will ensure your body receives the mix of nutrients it needs.
Yellow and Orange
- Go for gold with the yellow and orange fruits and vegetables;
- Most of the fruits and vegetables are rich in beta-carotene which is converted to vitamin A in the body;
- This important nutrient helps keep your skin, bones and teeth healthy, as well as your immune system.
- The dark green leafy greens are nutritional powerhouses and good for your bones;
- Their vitamin K content helps your blood to clot properly;
- These foods have abundant amounts of vitamin C and E, which my lower your risk of chronic diseases;
- Green vegetables are protective against age related macular degeneration due to their supply of phytonutrients such as lutein and zeaxanthin.
- Cooked tomatoes contain a high amount of the potent antioxidant, lycopene;
- Red fruits and vegetables often contain anthocyanins which is a very potent and necessary antioxidant.
Blue and Purple
- Blue and purple fruits and vegetables contain the very powerful antioxidant, anthocyanin;
- Blueberries are especially high in these wonder antioxidants as well as ellagic acid which has been shown to have anti-inflammatory properties.
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