|The average American diet is roughly 8% fruits, vegetables and beans. We are told to eat 5 or more portions a day, but to get real impact on your weight or health, you need to radically and dramatically increase daily intake, and put a special focus on green vegetables like spinach, broccoli and salad. Often what keeps us from doing this is that we are told to pursue a “balanced diet” and to “eat sensibly”. But what if your body is out of balance and overweight? In order to attain balance, might we need to pursue an “unbalanced diet” where we simply invert the ratios of fruits and vegetables in relation to everything else?
There is also a growing body of evidence that shows that plant-based foods help to control food cravings and overeating. They are nutrient dense, which simply means they are packed with all sorts of good things for you, which is something most of us know. But what is new is the idea that a diet very high (much more than the recommended 5 servings a day) can help turn off our cravings for processed foods.
Maybe you are getting older and would be motivated by the fact that certain fruits like Pears help to preserve your eyesight, lower your cholesterol and help reduce the risk of colon cancer. Just being told that “something is good for you” often does nothing.
List of Fruits and Vegetables
Wild Mixed Berries (blue, rasp, straw, black, cran, goji, coffee, noni, acai, etc.) as a whole are a nutritional powerhouses. They can help joint health, heart health, cancer prevention, muscular degeneration along with a host of other benefits from their plethora of antioxidants and nutrients.
Kiwis are an often overlooked fruit, as they almost taste too good to be so healthy! They have twice the vitamin C of oranges, and are one of the most nutrient dense fruits on the planet. They are very high in fiber and potassium for a healthy heart. Kiwis have been shown to not only prevent oxidative DNA damage, but they have been shown to help stimulate the repair of the cellular damage that has occurred.
Cherries are loaded with antioxidant compounds that are anti-inflammatory, anti-aging, and anti-cancer. They contain the wonderful quercetin, an anti-cancer compound. They also contain ellagic acid, like raspberries, a powerful anti-tumor compound that causes cell death (apoptosis) of cancer cells, with no change to healthy cells. It is also anti-viral and anti-bacterial.
Pomegranates, just a few ounces of juice everyday will help lower blood pressure, improve cardiovascular health, and help slow aging. Pomegranates are also shown to help prevent LDL cholesterol oxidation, help prevent blood clotting, slow the growth of prostate cancer, and improve erectile dysfunction
Red Delicious Apple has the most antioxidants of any apple, mainly due to its deep red color. Apples, like cherries, they contain quercetin, which is a powerful natural anti-inflammatory that may help prevent Alzheimer’s and heart disease. It is also high in pectin, a great soluble shown to help lower LDL cholesterol. Apples are also high in boron, which may help prevent osteoporosis and arthritis.
Carrots help improve eye, skin, and hair. Carrots are great because they can be cut up and used as a healthy snack to just nibble on throughout the day. One carrot has enough vitamin A for an entire day.
Broccoli reduces the risk of stomach, lung, and rectal cancer. High levels of vitamin C & Folate.
Sweet Potato lessen the effects of arthritis. Helps reduce the risk of colon cancer and diabetes. High levels of iron, calcium and fiber.
Tomato is a metabolism booster. Lycopene, a compound found in tomatoes are renowned for their cancer-fighting capabilities. This vegetable can be used in paste, soup, juice, or sauce form for whatever, whenever. High in levels of potassium, fiber, Vitamin A & K
Kale is known for its detoxing ability and its prevention of cancer. High levels of vitamin C & Folate
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the House Music Workout Class and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our WEBSITE www.chicagofit4life.com
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