National Fruit and Veg Month is a true favourite. Why? Because instead of giving something up we can eat as much as we like of it! By eating a rainbow you maximize the benefits of fresh fruit and vegetables. Try it for June, and see if you can maintain it for life.
Pulses and smoothies only count as one portion of fruit and veg because a variety is essential in order to maintain a healthy balance, to prevent type 2 diabetes, stroke and heart conditions and to keep you fitter and healthier. Maintain variety in your fruit and veg intake by eating a rainbow:
Red fruits and veggies contain:
Resveratrol, a polyphenol that neutralizes free radicals, prevents cholesterol absorption from meat and acts as an anti-inflammatory. Resveratrol is even used as a cancer inhibitor. Found in: grapes, red wine.
Capsaicin which can help you to burn calories as well as keeping you feeling full for longer. Found in: Chile peppers.
Lycopene is a powerful antioxidant that can help prevent cancer and can reduce some cancer risks, such as prostate cancer, by a whopping 35%. Found in: tomatoes, red bell peppers, watermelon, pink grapefruit.
Orange fruits and veggies contain:
Beta Cryptoxanthin, a carotenoid that helps healthy cell and bone growth and helps to maintain healthy vision. Found in tangerines, papaya.
Hesperidin, powerful flavonoids that act as an anti-inflammatory, preventing blood vessel inflammation caused by poor diet. Found in: Citrus.
Alpha Carotene boosts immunity, helps prevent aging, converts vitamin A in the body. Found in: carrots, squash, cantaloupe, sweet potatoes.
Curcumin, found in turmeric: go orange with this spice that can improve memory, boost resistance to cancer, and help the body to fight the negative impact of high fat food.
Yellow fruits and veggies contain:
Limonoids, phytochemicals that could lower cholesterol, help protect against skin cancer, breast cancer and stomach cancers. Found in: citrus fruit, particularly in the zest.
Bromelain, an enzyme that could ease asthma and indigestion. An anti-inflammatory, bromelain could slow blood clotting and inhibit tumor growth. Found in: pineapple.
Lutein and Zeaxanthin are also carotenoids that help to maintain eye strength, protecting the retina and lowering the risk of developing cataracts and macular degeneration caused by age. Found in: Corn.
Green fruits and veggies contain:
Isothiocytanates, which help the body to fight cancer cells by getting rid of potentially carcinogenic (cancer-causing) elements. Found in: Cruciferous vegetables such as kale, Brussels sprouts and broccoli.
Apigenin and Luteolin are flavonoids with strong anti-inflammatory effects. They also have neuroprotective properties that can help fight neurodegenerative diseases such as Alzheimer’s. Found in: celery and parsley.
Chlorophyll gives the color to every green plant. It can help to cleanse the liver and reduce the risk of liver cancer. Found in: all green fruit and veg, including grapes, pistachios, watercress, leeks.
Also: Catechins, found in green tea are shown to lower bad (LDL) cholesterol and fight cancer.
Purple fruits and veggies contain:
Anthocyanins, antioxidants that help to improve the chemical balance in the brain, improving brain function. They may also help to reduce the risks of cancer, stroke and heart disease. Found in: Purple grapes, red cabbage, eggplant, blueberries, red onion.
Ellagic Acid, which is a which could reduce the effect of estrogen in promoting breast cancer cell growth. Found in: berries.
Indoles come from sulphur compounds and can help to slow down the growth and development of cancer cells. Found in: purple cruciferous vegetables such as cauliflower and cabbage.
Angeles Health offers world class treatment for diabetes, heart conditions, stroke, cancer and much more. By coming to Angeles Health for their healthcare, patients are able to access world class specialists in the required field, as well as complimentary treatment from psychologists and nutritionists. Our mission isn’t to provide patients with a quick fix, but to heal existing conditions and to prepare our patients with lifestyle changes that will help them to maintain good health for years to come.
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