A basic fruits and vegetables checklist

In this article we bring you the main points of having fruits and vegetables

What do fruits and vegetables contain:

Vitamins – organic compounds that provide a range of roles in the human body
Minerals – Metal, stone, and other inorganic compounds that form many of the structures in the human body
Essential amino acids – The building blocks of protein that help form muscle, skin, brain tissue and more
Essential fatty acids – Crucial for absorption of nutrients, formation of hormones, and more
Fiber – Improves digestion, helps support a healthy gut flora Some beneficial minerals:
Calcium – Used to build bones and connective tissues. Used in the communication between cells.
Magnesium – Builds bones, in combination with calcium in particular. Also increases testosterone production.
Zinc – Supports a stronger sense of smell, helps support testosterone in combination with magnesium. Important for brain health.
Potassium – An electrolyte that can prevent cramping.
Iron – Used to create haemoglobin. These are the red cells that carry blood and therefore oxygen around the body. Some beneficial vitamins:
Vitamin C – Supports the immune system. Used to make the feelgood hormone serotonin.
Vitamin D – EVEN better than vitamin C for helping to fight colds. Regulates the production of crucial hormones like testosterone.
Vitamin A – Important for the skin, and eyes. Turns out it might also have a big role to play in brain health.
Vitamin B Complex – Among other things, helps the body to extract energy from carbs. Other useful nutrients found in fruits and vegetables:
Omega 3 fatty acid – One of the most important nutrients of all. Helps to boost brain function, fight inflammation, and more.
Lutein – Related to vitamin A. Helps to increase energy efficiency.
Polyphenols – Plant compounds that have many very beneficial effects in the body, many of which we still don’t realize!
Antioxidants – Fight cancer.

Some examples of highly beneficial fruits and vegetables

Garlic – Kills unwanted bacteria. Widens blood vessels. Aids digestion.
Beets – Used by athletes in order to improve their performance.
Mushrooms – Packed with lean protein and also one of the only food sources of vitamin D.
Cherries – Help us sleep thanks to the content of melatonin
Bananas – Rich in potassium to help prevent cramps, boost mood, and more.
Apples – High in vitamin C to strengthen the immune system. Also high in epicatechin, which can aid muscle growth.
Celery – The high-water content makes them hydrated but they also contain fiber. Extremely low calorie and great for dieting.
Avocado – Extremely popular for those looking to follow a low carb diet. Also rich in omega 3 and more.
Red grapes – High in resveratrol, which may actually help us to live longer!

Benefits of getting more fruits and vegetables:

More energy – wake up feeling great and last all day!
Better mood – more serotonin means you are less grumpy and less likely to feel sad
Improved cognitive performance – say goodbye to brain fog, lack of focus, poor memory
Better immune system to prevent yourself from getting colds and flus
Fight cancer and aging by combating antioxidants
Better body composition – lose weight and build muscle by supporting your metabolism
Combat a host of specific illnesses and diseases
Improve your microbiome and boost your gut health

Risks of too much

Too much fruit can damage your teeth
Too much of either can lead to weight gain. Remember that even healthy foods still do contain calories!
While rare, it is possible to overdose on certain nutrients that are fat soluble.

How to get more fruits and vegetables

Use frozen packs and then break bits off into your cooking
Used tinned fruits and vegetables
Cook meals like bolognaise and hot pots that allow you to throw lots of ingredients in
Cook more than you need and then freeze the extra in individual pots to bring out as needed
Get dried fruit – or dry your own!
Grow your own fruit and vegetables

Diet mistakes:

When it comes to your diet, one SIMPLE change you can make to be FAR healthier and slimmer, is to cut out all “empty calories” and all highly processed foods.
An empty calorie is simply any food that is high in calories (energy) but that doesn’t provide much in the way of nutrition as a result. This often means things like hot dogs, chips, chocolate.
Fruits and vegetables offer the precise opposite proposition
Consuming a multivitamin doesn’t work as well. However, it can be somewhat useful as a backup.

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