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Eat Foods For Optimal Health

August 9, 2013

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Create optimal health with the food that you eat.  You’ve heard the saying “You are what you eat”. Why do you think so many people now a days are suffering from lifestyle induced diseases?  Maybe because we ingest high fat, high sugar, highly processed foods and don’t get enough exercise. A hundred years ago these diseases didn’t even exist, but then again neither did McDonald's or Starbucks.  The food that you eat has the power to heal you or make you sick and it’s your choice on if you would rather be healthy or dead.

                Produce, fruits and vegetables are not only the healthiest food that you can and should eat but they are powerful healing aids which can reverse the lifestyle induced diseases that many people are suffering with today. Fruits and vegetables contain vitamins and minerals, phytonutrients that provide our bodies with anti inflammatory, detoxifying, antioxidants and hormone balancing compounds. The color of fruits and vegetables are directly linked to their healing. In the wild, the color of plants is used as a protective mechanism but in the human body they interact with our biology to be expressed thru our DNA. We use heir phytonutrients to heal diseases, prevent affliction and function better.

                Each color of produce has different healing compounds. We are still learning about how these healing compounds interact with each other however evidence supports that when consumed together additional benefits are seen. Therefore it’s vital to vary your intake of different colored fruits and vegetables daily.

strawberries, red fruitsRed: tomatoes, watermelon, red grapes, cranberries, strawberries, red beets, red peppers, pink grapefruit

Phytonutrients:  Red produce receive their color from carotenoids and flavonoids which are both antioxidants that eliminate free radicals from the body, which can damage DNA. Lycopene and ellagic acid are the specific carotenoids and anthocyanins, quercetin and hesperidin are the flavonoids. Health benefits from these phytonutrients include reduced risk of cancer, improved heart health, prevention of heart disease, lowered blood pressure, improved memory function, reduced LDL cholesterol, improved urinary tract health, supporting joint tissues, and reduced damage from free radicals.

carrots, orange vegetablesOrange & Yellow: carrots, mangoes, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes, oranges,  tangerines, peaches, papayas, lemons, pineapple

Phytonutrients: These produce contain phytonutrients alpha and beta carotene, zeaxanthin, beta cryptothanxin, Lycopene, potassium, vitamin C, and folate. Health benefits include protection against cancer and heart disease, maintaining healthy ears, reduced age related macular degeneration, improved immune function, protecting the skin against harmful free radicals and repairing damaged DNA.




broccoli, green vegetablesGreen
: Spinach, avocado, green peas and beans, broccoli, cucumbers, honey dew, kiwi, green peppers, lettuce

Phytonutrients: Green produce contain chlorophyll, sulforaphane and indoles, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, and beta carotene. Health benefits include preventing cancer, improved vision, prevention of cataracts and eye disease, maintaining strong bones and teeth, preventing osteoporosis, lowering blood pressure, lowering LDL cholesterol, boosting immune function and reducing free radicals.

blueberries, blue and purple fruitsBlue & Purple: Eggplant, blueberries, figs, plums, purple grapes, raisins

Phytonutrients: These colored produce contain antioxidants anthocyanins, lutein, zeaxanthins, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin. Health benefits include anti aging effects, lower LDL cholesterol, boost immune system function, improved circulation, prevention of blood clots, protection against heart disease and reduced risk of cancer and stroke.

white vegetables, onionsWhite & Greenish: bananas, cauliflower, garlic, mushrooms, white nectarine and peaches, onions, shallots

Phytonutrients: White and greenish produce contain phytochemicals anthoxanthins, antioxidants allicin, quercetin and kaempferol. Health benefits include antibacterial, antifungal, antiviral, antitumor, reducing the risk of colon, breast, and prostate cancers, balancing hormone levels and lowering cholesterol levels and blood pressure.