When told to eat five portions of fruit and veg a day we don’t always get told why or know why.
Fruit and vegetables are labelled as healthy yet sometimes we are told fruit contains a lot of sugar, should we then avoid them? It makes me wonder why we can happily avoid a banana (because of sugar content) yet we struggle to give up chocolate.
It isn’t just that fruit and vegetables are healthy. They contain a lot of nutrients that can actually prevent diseases and help keep us protected.
Fruit and vegetables contain vitamins, minerals and fibre. Fibre helps to keep us fuller for longer, and is known as zero calories as the body cannot break it down.
Therefore foods high in fibre are great for people wanting to lose weight. It can bulk meals up and keep digestive system ticking over.
Fruit and vegetables also contain bioactive compounds called phytochemicals. These are considered semi essential, and have to be eaten as the body cannot store them.
Phytochemicals protect DNA from damage e.g. Oxidative damage.
Our Genes can be turned on or off if we eat the right foods, and avoid certain lifestyle factors that can cause changes to our genes.
fruit and vegetables in diet
getting enough exercise
avoiding the wrong foods like processed food
not drinking too much
keeping stress levels down
These can all lead to turning genes on or off.
Take a look at the below and start adding them into your diet now. These are only a tiny few semi essential phytochemicals, there a lot more. Eating from a wide range of colours, fruits and vegetables is best.
GARLIC – allium compound
Helps prevent the conversion of nitrate and nitrite into cancer causing nitrosamines.
Garlic can inhibit the action of aflatoxins found in peanuts and peanut butter than can cause cancer.
Garlic can lower cholesterol, prevent blood clots and prevent atherosclerosis.
CHILLI AND HOT PEPPERS – capsaicin
Helps to protect DNA from damage and prevent cancer.
capsaicin directly inhibits the growth of leukaemia cells.
Reduces pain from rheumatoid arthritis and joint and muscle pain.
Can help with weight loss and increase satiety, decreases appetite, and can decrease food consumption.
CARROTS – caratenoids
Anti ageing antioxidants.
Great source of vitamin A and if not converted will help prevent cancer by combatting free radicals.
STRAWBERRIES, RASPBERRIES AND GRAPES – Ellagic acid
Strawberries are second to garlic for cancer fighting and protecting healthy cells from turning into cancer cells.
Great antioxidants and help protect against aflatoxins found in peanuts and peanut butter.
STRAWBERRIES – Quercetin
Strawberries can help with hay fever too, as high in bioflavonoid quercetin. It inhibits the release of histamine.
Other benefits include the health of capillaries, alleviating bruising, varicose veins and health of connective tissue.
Get eating… 🍓
CABBAGE – ITC
One serving of cabbage a week could cut your chances of colon cancer by 60%.
Why? Vegetables like cabbage, broccoli and sprouts contains isothiocyanates (ITCs).
These don’t just help prevent cancer they reverse it by killing the cancer cells.
TOMATOES – antioxidant and lycopene
Great antioxidant and help prevent cancer.
Better when cooked as more bioavailable.
There are are many more but this is a great start.
Do you eat enough? Do you know where to start to help with any ailments or genetic diseases family members may have. You can use food as a pharmacy, It’s nature pharmacy.
For more info and help please Contact me