Diet plays a very important role in achieving and maintaining a healthy body and mind. People often do not realize the link between body and body and how having an unhealthy body can affect the mind. When the body is unhealthy it has a negative impact on the mind. People who are ill have a greater tendency to be unable to concentrate, focus on things and tend to fall into depression more easily than they would if they were in better health.
People who also have a positive attitude tend to recover quicker from surgery and illness than those who do not. These are just examples that show the link between mind and body.
Maintaining a healthy diet is key then to being healthy, both physically and mentally.
Eating a diet rich in fruits and vegetables supplies they body with important nutrients that it needs to function properly.
Fruits and vegetables are loaded with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients).
Benefits of fruits and vegetables
– Reduce risk for heart disease, including heart attack and stroke.
– Protect against certain types of cancers.
– The fiber in some fruits and vegetables, helps reduce the risk of heart disease, obesity, and type 2 diabetes. It also helps promote good bowel health and relieve constipation.
– Those rich in potassium help lower blood pressure and help reduce the risk of developing kidney stones and help to decrease bone loss.
– They contain few calories per cup and can help lower calorie intake and reduce obesity.
– Some fruits and vegetables contain folate (folic acid) which helps the body form red blood cells. It is also important for pregnant women as it reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Colours of fruits and vegetables
Nutrients: lycopene, ellagic acid, Quercetin, and Hesperidin.
Benefits: reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, get rid of harmful free-radicals, and support join tissue in arthritis cases.
Orange and Yellow
Nutrients: beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C.
Benefits: reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and high blood pressure, promote formation of collagen and healthy joints, fight harmful free radicals, encourage alkaline balance, and help build healthy bones.
Nutrients: chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene.
Benefits: reduce cancer risks, lower blood pressure and LDL cholesterol levels, aid in digestive process, support eye health and vision, boost immune system
Blue and purple
Nutrients: lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin.
Benefits: support eye health, lower LDL cholesterol, boost immune system activity, aid in digestive process, improve calcium and other mineral absorption, anti-inflammatory, reduce growth of tumour, attack cancer cells.
Nutrients: beta-glucans, EGCG, SDG, and lignans
Benefits: boost immune system by activating B and T cells which attack harmful cells. Reduce the risk of colon, breast, and prostate cancers, reduce the risk of hormone-related cancers.
For a list of the top 25 healthiest frutis and their benefits click here.
My favourite fruit is mango! I could eat these all day, everyday. Next in line are tamarinds, followed by grapes.
My favourite vegetable is cassava better known as cassava. I have a lot of recipes here that use cassava in them. Check them out. Next in line might be sweet potato followed by broccoli. Oh and I like spinach too.
Well now we have a lot of information about the benefits of fruits and vegetables and their nutrient content so we can be better prepared for Task 4 and 5
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