When perusing the shelves at the market, ever feel overwhelmed? Do you ever feel like you are in a rut buying the same things over and over again?
Are you ready for your tutorial? Here is a quick guide on what vegetables and fruits to purchase in order to get the most nutritional benefit.
A quick rule of thumb: your diet needs a variety of foods that vary in color and texture. Not only will this take the monotony out of dinner time but it will provide your body with all types of needed minerals. We must start to think of our diets as one which is as close to nature as possible.
Let’s start with fresh fruit. Be creative and adventurous. These little guys are packed with all types of good stuff.
Berries: Berries contain the richest source of antioxidants in food. These antioxidants are important in fighting diseases such as cancer, diabetes, heart disease and lowering cholesterol. They are enriched with vitamins and minerals like calcium, magnesium and zinc. Choose any berry.
Citrus fruits: These include oranges, lemons, clementines, grapefruit, kumquat, lime, Satsuma and tangerines. These acidic fruits are acting as detoxifying agents. They contain Vitamin C or ascorbic acid. They aid in digestion and blood circulation.
Olives: Surprise! I bet that you did not know that an olive was a fruit. This native of Asia Minor has many culinary uses. Olives can be used as cooking oils, bread dips and salad dressings. If eaten, olive oil acts as an antioxidant. It is the food with the highest source of monosaturated fatty acids, the good fats. Olive oil has been shown to decrease heart disease, controls LDL cholesterol (the bad cholesterol), and increases HDL (the good cholesterol).
Let us venture onto vegetables. Recent recommendations say that we should be eating five to nine servings of fruits and vegetables daily. Rule of thumb: raw vegetables contain higher levels of fiber than cooked vegetables.
Broccoli: This vegetable contains phytochemicals such as beta carotene which helps to boost enzymes. Broccoli is an excellent source of calcium, iron and fiber. Vitamin K is also found in broccoli. Vitamin K helps blood clot.
Carrots: Carrots contain the highest source of Vitamin A found in a food substance. It is also a good source of Vitamins B and C. Raw carrots are an excellent source of potassium. This yummy vegetable also acts as an antioxidant.
Beets: Want to help detoxify your blood? Eat more beets! Beets provide Vitamins A and C, calcium, iron and fiber. Beets help your liver work better.
Sweet potato: Just four ounces of sweet potatoes are an excellent source of protein, approximately two grams. It contains 3.4 grams of fiber, vitamin C, calcium, folic acid, magnesium and potassium. Don’t forget the skin! Eating the skin increases the amount of fiber in each serving.
