Nutritionists and doctors suggest eating at least 5 servings of fruit and vegetables a day, and this particularly refers to vegetables. But, this is not the case in the majority of our population, since the great majority thinks that eating one fruit or vegetable can satisfy our daily need for vitamins. Don’t fool yourself that supplements can replace the way in which naturally grown fruit and vegetable can contribute to our health.
One serving is actually the same as a cup of raw fruits and vegetables, or half a cup of cooked fruit and vegetables. In order to protect from cancer one would have to eat 8-13 servings every day. Fruits and vegetables are very important for our immune system. Vegetables are filled with antioxidants, minerals and photochemical, and when combined with fruit, they make our immune system stronger. It is a fact that no supplement can replace fruit and vegetables, because every color in them plays an important role in making our immune system stronger and readier to fight against all kinds of diseases. If you eat more fruit and vegetable of different colors every day, you have more chances to take in a variety of photochemical. In nature, there are about 12,000 photochemical, and supplements have only a small number of them.
In this text, we will give you information what fruit and vegetable is good for what kind of protection.
Green foods are good for circulation, and the main reason for that is that they contain minerals and B-complex vitamins. Photochemical like sulforaphane and in dole are anti-cancer compounds. Green foods are broccoli, kale, leaf and romaine lettuce, spinach, cabbage and Brussels sprouts. Red foods are good for reducing the damage of free radicals which can harm your body because they are unstable and reactive. They can especially do well for prostate problems, or if you had spent too much time on the sun, red fruit and vegetables can regenerate your skin. Those foods are tomatoes, watermelon, and red cabbage. You can all assume that orange foods are carrots, pumpkin, squash, and apricots. They have carotenoids that repair DNA and prevent cancer in that way, and they provide us with vitamin A, thus preventing the development of osteoporosis. Combination of green and yellow (yellow corn, green peas, collard greens, avocado and honeydew melon) contain carotenoids, lutein and zeaxantin, which is good for decreasing the risk of developing cataracts and muscular deterioration. Orange/yellow foods (oranges, pineapple, peaches, papaya, and nectarines) are beneficial in improving of the mucus membranes and tissue that has the purpose to bind together and support other tissues and organs (connective tissue). Mucus membranes are important, because their secretion protects and moistens them. It also improves circulation and prevents inflammation. Foods of red, blue, and purple color are good because of antioxidants and they protect heart.
When you prepare a salad next time, pay attention to the colors since it is important that you salad has at least four colors. This is how you can help your body to satisfy all the need for vitamins and minerals.