Benefits of a Variety of Fruits and Vegetables

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Title: Benefits of a Variety of Fruits and Vegetables

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Author: Jane Oelke

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Benefits of a Variety of Fruits and Vegetables

Copyright 2005 Jane Oelke

We know we need to eat a minimum of 5 servings of fruit and

vegetables everyday. Actually now, to prevent cancer, 8 to

13 servings per day are recommended. A serving is one cup

of raw fruits or vegetables, or ½ cup cooked. At a recent

lecture I asked a lunch audience to raise their hand if

they had at least one fruit or vegetable already that day.

No one in that group raised their hand. This is not

uncommon. Our processed and convenience foods contain very

few fruits and vegetables.

To prevent chronic diseases, fruits and especially

vegetables are very important. Vegetables especially have

the antioxidants, minerals, and phytochemicals in the

correct combination that help keep the blood sugar in

balance, create better energy in the body, and along with

fruits build up the immune system.

Each color found in fruits and vegetables focus on building

the immune system in its own way. It is important to get a

variety of colors, so that you will get a full range of

phytochemicals (beneficial plant chemicals) in your daily

diet. Research is finding that eating whole fruits and

vegetables gives you many more nutrients than you could

possible add to a vitamin and mineral supplement. There are

over 12,000 phytochemicals, and I have yet to see a

supplement, unless it has whole fruits and vegetables in

it, have all of the 180 different vitamins or minerals that

are required by our body to function daily.

The different colors in fruits and vegetables help our

immune system react to different stresses in our daily

life. So look at the different colors in your diet. See if

they include each of the colors listed below. This is one

way to know that you are getting the full benefit of

nutrients possible in your diet.

Green Foods – broccoli, kale, leaf and romaine lettuce,

spinach, cabbage and Brussels sprouts.

Green foods are especially good for the circulatory system.

They contain many minerals and B-complex vitamins. Some

phytochemicals found in green foods are sulforaphane and

indoles that are very powerful anti-cancer compounds.

Researchers have tried to use these as isolated

phytochemicals but find that they only work while in the

whole food form.

Red Foods – tomatoes, watermelon, red cabbage.

Red foods contain many phytochemicals that reduce free

radical damage. The phytochemical called lycopene is

especially helpful to prevent prostate problems, and reduce

the effects of sun damage on the skin. Lycopene is the

phytochemical that make the red foods get their red color.

Orange Foods – carrots, pumpkin, squash, sweet potatoes,

apricots, cantaloupe.

The orange foods have the carotenoids the help prevent

cancer by repairing the DNA. As our mothers told us,

carrots, and other orange foods, are especially good for

our eyes, and help with night vision. The deep orange foods

help our bodies get the vitamin A we need, without getting

excess that can lead to osteoporosis.

Green/Yellow Foods – yellow corn, green peas, collard

greens, avocado and honeydew melon.

This combination of green and yellow foods contains the

carotenoids lutein and zeaxanthin that help reduce the risk

of developing cataracts and macular degeneration. These

foods are also helpful in reducing the risk of

osteoporosis.

Orange /Yellow Foods – oranges, pineapple, tangerines,

peaches, papaya, nectarines

These foods that are orange and yellow in color are high in

antioxidants, especially Vitamin C, and help to improve the

health of the mucus membranes and connective tissue. They

help prevent heart disease by improving circulation and

preventing inflammation.

White/Green Foods – onions, garlic, celery, pears, chives

White and green combination foods contain a variety of

phytochemicals. Garlic and onions contain allicin, the

anti-viral, anti-bacterial, and anti-fungal phytochemical,

and they can act as a poor man’s antibiotic. Add garlic and

onions in your meals to reduce the effects of potential

toxicity of high fat meats. Celery has many minerals,

especially organic sodium, that keeps the fluid in the

joints healthy.

Red/Blue/Purple Foods – red apples, beets, blueberries,

strawberries, cranberries, prunes, concord grapes,

blackberries.

These dark colored red/blue/purple foods are very rich in

powerful antioxidants called anthocyanins that protect

again heart disease by improving circulation and preventing

blood clots. They have many anti-aging phytochemicals that

keep the blood circulating reducing the effects of the

Standard American Diet rich in trans fats and processed

foods.

When you make a salad make sure you have a variety of

different colors. Strive to get at least 5 colors on your

plate. Use fruits to balance the rest of the colors needed.

This way you will get closer to the 8 to 13 servings of

fruits and vegetables required, and you will get the

variety of nutrients you need daily.

About the Author:

Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and

Doctor of Homeopathy in southwest Michigan. She is the

author of “Natural Choices for Fibromyalgia” and “Natural

Choices for Attention Deficit Disorder.” She is a

professional speaker on natural health topics. She can be

contacted at DoctorOelke@... or through her website at

http://www.NaturalChoicesForYou.com