Okay, so repeatedly having it drilled into your head that you should be increasing your consumption of fruits of vegetables isn't quite doing the trick for you. Yeah yeah , you know that they contain all sorts of stuff that's supposed to be good for you. You are aware of the fact that they supply your body with with vitamins, minerals, fiber and protein. But when it comes to you want specifics. "I am trying my best. But for what? Gimme details !" you say. Ofcourse you want details! How else would the average Joe know that broccoli, watercress and figs are some of the very best sources of highly-absorbable calcium? Or that every amino acid that your body could possibly need to build human protein is found in fruits and vegetables? In other words, you can find all the nutritional supplementation you want outside of a bottle. And eating fruits and vegetables are the number one way to do it.
Seventy percent of out bodies is made up of water. Therefore, constant replenishment of that precious supply, to avoid dehydration and its harmful effects, is imperative. Just drinking several glasses of water per day does not compare to the benefits of eating fruits and vegetables - the foods which have highest water-content available to your body. The reason is simply a glass of water cannot possibly provide you with the enzymes and other nutritional elements found in the water-content of fruits and vegetables.
With the vast selection of the products that is available to you year-round, eating right doesn't have to be dull. All you need is some creativity, and with a little experimentation, chances are you'll be surprised how enjoyable it is to indulge in meals that nature intended for us!
WHAT'S REALLY IN IT FOR ME?
To further convince that fruits and vegetables are invaluable for your health and well-being, here is a sample of some nutrients, along with a partial listing of foods which provide them. Please not that raw fruits and vegetables are most highly recommended, due to the fact that heat can destroy a high percentage of nutrients.
*VITAMIN A*
| Benefits to : eyesight , bone development, skin , infection fighting |
| Sources : apricots, sour red cherries, mango, cantaloupe, nectarine, prunes, carrots, hot red peppers, asparagus, broccoli, spinach, lettuce, sweet potato, parsley, pumpkin, water squash. |
* VITAMIN B-1 :
THIAMINE*
| Benefits to : nervous system , carbohydrate digestion, muscle building , liver |
| Sources : oranges , pineapples, raisins, pumpkins, avocado, Brussels sprouts, cauliflower, corn, okra, potatoes with skin, yam, mushrooms |
*VITAMIN B-9 : FOLIC ACID*
| Benefits to : metabolism, red blood cells, production of antibodies |
| Sources : broccoli, asparagus, kale, spinach, lima beans, mushrooms, turnips, endive |
*VITAMIN B COMPLEX GROUP :
CHLORINE*
| Benefits to : fat metabolism ,hair, liver, arteries |
| Sources : most fruits, celery, lettuce, snap beans, peas, cabbages, spinach |
INOSITOL*
| Benefits to : hair growth, heart, brain, kidneys, liver, spleen, stomach |
| Sources : citrus fruits, cantaloupe, papaya, raisins |
*VITAMIN C : ASCORBIC ACID*
| Benefits to : healing, sex organs, teeth, gums , bones, connective tissues |
| Source : black currant, guava, fresh orange, lemon juices, strawberries, tomatoes, acerola cherry, sweet red & green peppers, collards, broccoli, kale, watercress |
*CALCIUM*
| Benefits to : teeth, bones, blood clotting, muscle contraction, metabolism , heart rhythm, nervous system | ||
| Sources : apple, dates, peach , pears, black raspberries, citrus peel, celery, squashes, banana, broccoli, all beans, parsley, watercress |
*IRON*
| Benefits to : disease resistance, energy level , muscle, bones, brain, haemoglobin formation |
| Sources : dried apricots, dried peaches, spinach , squash , prunes, raisins, figs |
*POTASSIUM*
| Benefits to : kidney function, heart, muscles, nerves , blood |
| Sources : banana, apple , apricot , date , figs, pears , passion fruit , avocado, carrots, broccoli, spinach , beans , yams, beets, radish |
*ZINC*
| Benefits to : healing , protein, carbohydrate metabolism , prostrate glands, reproductive organs, lungs , thyroid, liver , brain, kidneys |
| Sources : mushrooms, green peas, spinach , lima beans , split peas |
*PROTEINS :LYSINE*
| Benefits to : fat metabolism ,immune system , liver , gall bladder |
| Source : apples , pears , grapes , apricots, beets , carrots, cucumber, spinach |
ARGININE*
| Benefits to : muscle contraction , cartilage, reproductive organs |
| Sources : green vegetables, beets, carrots , potatoes , radish , lettuce , cucumber , celery |
ISOLEUCINE*
| Benefits to : pituitary gland , spleen , thymus , haemoglobin , metabolism |
| Sources : papaya , olives, avocado |
WHAT ELSE CAN I DO WITH IT ?
Don't even for a minute , think that the only way to increase your consumption of fruits and vegetables , is by eating the same old boring , basic salads everyday. Do something interesting with your meals ! Try new ideas. If they don't work , try something else !You'll be amazed at the unique and delicious combinations you can discover. Here are a couple of suggestions :
* start your day large plate of your favourite fresh fruits. For a nice combination, mix sweet fruits such as grapes, peaches and bananas, with fruit that has a bit of sour taste, such as plums , oranges and pineapple.
* to make fruit "sundae," cut a variety of fruits into bite-size pieces , and place into a tall glass. Then , take either a mango or a strawberries (or mix both) , and cut into small pieces. Put into blender and process into sauce. Pour into glass, over fruit. Top it off with a cherry !
* for an excellent all-veggie salad dressing , cut up an avocado , along with a small amount of tomato and cucumber, and process until smooth. Add more lemon juice to taste.
WHAT AM I WAITING FOR ?Now that you have gotten a better sense of what eating more fruits and veggie can do for you, start increasing your consumption , of these juicy, colourful, nutrient-packed foods, "today !" And with some new ideas with how to eat them , it wont be long before you begin coming up with your own favourite all natural recipes. Begin reaping the benefits of nature's delicious harvest right now!
Sharon Kaufman>
Source : Fitness Plus