Benefits of a Variety of Fruits and Vegetables

Fruits and vegetables provide a variety of nutrients not found in vitamin and mineral supplements.

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. We need to eat a minimum of 5 servings of fruit and vegetables everyday. To prevent cancer, 8 to 13 servings per day are recommended. A serving is one cup of raw fruits or vegetables, or ½ cup cooked.

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.

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.

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Drinking 100 p.c. fruit juice 'as healthy as eating whole fruits'

A research has suggested that drinking 100 per cent fruit juices could have protective health benefits similar to those of whole fruits.

Highlights from a new report summarizing recent research on the potential benefits of fruit juice showed a positive association between intake of 100 per cent juice and reduced risk for several chronic diseases, including cancer, markers for cardiovascular disease and cognitive decline. “While it is universally accepted that fruit and vegetable intake is protective, there is not a clear consensus about the benefits of consuming the juices that are extracted from them,” said the review’s author, Dianne Hyson.

“An analysis of the scientific evidence suggests that 100 per cent fruit juices retain important bioactive components that may promote good health and aid in disease prevention,” added Hyson.

Among the fruit juices included in the review, consumption of apple, citrus, cranberry, grape, and pomegranate juices all showed beneficial effects. Markers of improved health ranged from reductions in urinary tract infections (cranberry) to improvements in age-related cognitive decline (grape and apple) to reduced risk of prostate (pomegranate) and respiratory and digestive (orange, grapefruit) cancers. Additionally, intake of all juices was linked to heightened antioxidant activity.

The research was presented in a literature review at the 2011 Experimental Biology (EB) meeting.

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Bitter Melon (Bitter Gourd)

Nutritional Benefits

Bitter gourds are very low in calories but dense with precious nutrients.  It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folic acid, zinc, phosphorus, manganese, and has high dietary fiber.  It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.

Bitter melon contains a unique phyto-constituent that has been confirmed to have a hypoglycemic effect called charantin.  There is also another insulin-like compound known as polypeptide P which have been suggested as insulin replacement in some diabetic patients.

Health Benefits
Few other fruits/vegetables offer medicinal properties for these ailments like bitter melon does.
Blood disorders:  Bitter gourd juice is highly beneficial for treating blood disorders like blood boils and itching due to toxemia.  Mix 2 ounces of fresh bitter gourd juice with some lime juice.  Sip it slowly on an empty stomach daily for between four and six months and see improvement in your condition.
Cholera:  In early stages of cholera, take two teaspoonfuls juice of bitter gourd leaves, mix with two teaspoonfuls white onion juice and one teaspoonful lime juice.  Sip this concoction daily till you get well.
Diabetes mellitus:  Bitter melon contains a hypoglycemic compound
(a plant insulin) that is highly beneficial in lowering sugar levels in blood and urine.  Bitter melon juice has been shown to significantly improve glucose tolerance without increasing blood insulin levels.
Energy:  Regular consumption of bitter gourd juice has been proven to improve energy and stamina level.  Even sleeping patterns have been shown to be improved/stabilized.
Eye problems:  The high beta-carotene and other properties in bitter gourd makes it one of the finest vegetable-fruit that help alleviate eye problems and improving eyesight.
Hangover:  Bitter melon juice may be beneficial in the treatment of a hangover for its alcohol intoxication properties.  It also help cleanse and repair and nourish liver problems due to alcohol consumption.
Immune booster:  This bitter juice can also help to build your immune system and increase your body's resistance against infection.
Piles:  Mix three teaspoonfuls of juice from bitter melon leaves with a glassful of buttermilk. Take this every morning on empty stomach for about a month and see an improvement to your condition.  To hasten the healing, use the paste of the roots of bitter melon plant and apply over the piles.
Psoriasis:  Regular consumption of this bitter juice has also been known to improve psoriasis condition and other fungal infections like ring-worm and athletes feet.
Respiratory disorders:  Take two ounces of fresh bitter melon juice and mix with a cup of honey diluted in water.  Drink daily to improve asthma, bronchitis and pharyngitis.
Toxemia:  Bitter gourd contains beneficial properties that cleanses the blood from toxins.  Sip two teaspoonfuls of the juice daily to help cleanse the liver.  Also helpful in ridding jaundice for the same reasons.

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Study: Strange Fruit Burns Average 12.3 Pounds of Fat Every 28 Days

Photos (Below) Reveal Shocking Weight Loss Using African Mango Seeds

Move over Weight Watchers — an exotic new superfruit called 'African Mango' has quickly become the hottest new way to lose weight. 

 

After one of America's most popular medical doctors and daytime TV talk show hosts called African Mango (mentioning no specific brand) a "miracle in your medicine cabinet that can help you lose 10 pounds," sales of the supplement have skyrocketed, making it now one of the most popular weight-loss product in America today. 

 

Internet searches reveal countless blog postings and Facebook messages, calling African Mango, "The hottest new way to lose weight" and "a weight loss supplement without side effects."

 

Study: Reduces 12.3 Pounds of Body Fat Every 28 Days 

 

Beyond the success stories on social networking sites, new clinical research shows African Mango may indeed be the real deal when it comes to causing fast weight loss. 

 

According to a recent study published in the scientific journal Lipids in Health and Disease, African Mango extract helped men and women lose an average of 12.3 pounds of body fat in just 28 days without diet or exercise. 

 

What's more, those taking African Mango lost an average of over 2 inches of dangerous belly—and their bad LDL cholesterol, triglyceride, and glucose levels plummeted. 

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25 Healthy Fruits and Vegetables

Fruits And Vegetables Nutrition Facts And Health Benefits

Apples

Flavonoids, a type of antioxidant present in apples, can help lower the chances of developing asthma and diabetes. The fibers of an apple help to clean your teeth and palate of bacteria and food residue. However make sure to eat apples whole without peeling its skin as its rich flavor and the nutrient load lies just below the skin.

Avocado
Healthy monounsaturated fatty acids from the avocado help to lower cholesterol. It is therefore advisable to substitute other unhealthy saturated and trans fats in your meals with avocados.

Banana

Bananas are a rich source of potassium that can help to maintain a healthy blood pressure level.

Blackberry

The deep purple color of blackberries comes from anthocyanin which is considered a powerful antioxidant that may help to reduce risk of certain cancers.

Blueberry
Blueberries are loaded with many antioxidants which help to lower the risk of developing Alzheimer’s and Parkinson’s disease.

Cantaloupe
This fruit is rich in an antioxidant – beta carotene, which helps to lower the risk of developing cataracts.

Cherry
Anthocyanin present in slightly sour cherries can help to reduce inflammation and ease gout and other arthritis pain.

Cranberry

The antibacterial effect in cranberries may help in the treatment and prevention of urinary tract infection (fresh cranberry juice is found to be more effective for this purpose than whole cranberries). Cranberries are also linked with the prevention of ulcers and kidney stones.

Dried figs
Dried figs are rich in fiber and may help to reduce the risk of certain heart diseases.

Grape

Resveratrol, an antioxidant found in grapes may help to lower the risk of developing blood clots and also reduces high blood pressure. This antioxidant may also help prevent heart diseases. Resveratrol has also been seen to help arrest the spread of cancer cells, especially in breast, colon and stomach cancers.

Grapefruit (pink)

Flavonoids and lycopene from grapefruit offer protection against certain types of cancer. It is also rich in pectin, a fiber that can help to reduce high cholesterol levels.

Kiwifruit

Kiwifruit can help to maintain and develop the bones, cartilages, gums and teeth as it has even more vitamin C than oranges.

Mango

Mangoes are rich in zeaxanthin and lutein, both antioxidants help protect vision and lower the risk of development of age-related macular degeneration.

Orange

Besides being well known for its vitamin C, oranges are also a good source of folate. Folate is especially an important nutrient for pregnant women as it can help prevent the development of neural tube defects.

Papaya

The skin of the papaya contains special acids which help to maintain healthy skin. Papain, the enzyme present in papaya, also helps to aid digestion.

Beet

Betaine present in beet helps to reduce inflammation and pain. Beets are also rich in folate which is an essential B complex vitamin that helps prevent birth defects in the growing fetus.

Broccoli

Indoles and sulforaphane, two phytonutrients present in broccoli have significant anti-cancer effects.

Carrot

Carrots are a rich vegetable source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases.

Celery

Celery is a rich source of vitamin C and many other active compounds including phthalides and coumarins which may help lower cholesterol and prevent cancer.

Eggplant
Besides being rich in a host of vitamins and minerals, eggplants are also rich in nasunin (found under the skin of this vegetable) which is considered a brain food.

Green peas
Green peas are loaded with 8 vitamins and 7 minerals along with fiber and protein. Vitamin K along with folate and vitamin B6 from green peas help to maintain healthy bones.

Kale

The organosulfur phytonutrients in kale help to prevent cancer especially ovarian cancer and the carotenoids help to lower risk of cataracts.

Olives
Olives are an excellent source of monounsaturated fatty acids and vitamin E. The first helps to protect against heart disease and the latter helps protect against free radical oxidative damage in the body.

Spinach
Spinach is an excellent source of vitamin A, vitamin K, folate, magnesium, manganese, iron, calcium, B vitamins and vitamin E. All these nutrients help to protect against a host of diseases like arthritis, colon cancer, heart diseases and osteoporosis.

Tomato
Tomato is an excellent source of lycopene, a potent antioxidant that offers protection against advanced stages of prostrate cancer and may also help reduce high cholesterol levels.

Fresh Fruit Secrets

Fresh Fruits, a gold mine of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it's much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.

Apple – Round fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.

Bananas – Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.

Cherries – small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.

Figs – Eaten either dried or fresh, figs contain vitamin A, C, folate and niacin. A small sweet fruit full of small seeds.

Kiwi – A rich source of vitamins A, C, E, B complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.

Lime – Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. Juice of lime is good for detoxification and has antioxidant properties.

Peach - Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness contains a rough stone. Always to be picked and eaten ripe.

Orange - A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine.

Plum - soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates, low in fat and calories. An excellent source of vitamin A, C, calcium, magnesium, iron, potassium, fibre and free of sodium and cholesterol.

Papaya - A melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.

Pear - A sweet juicy yellow or green fruit with a rounded shape narrow towards the stalk. Best eaten at room temperature, pear contains kalium and riboflavine. It is good for skin and contains plenty of fibres.

Strawberry - A triangular shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has high content of sodium and iron. It helps in whitening of the teeth. Used to relieve rheumatism.

Watermelon - a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fibre and iron.

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