Benefit Of Eating Varied Colored Fruits And Vegetables Part 3

This is the final part of the story: the benefits of eating varied colored fruits and vegetables.

Even so, let’s as usual take some review or summation of what we learnt so far in part 1 and 2 of this subject.

In other words, let’s recall some of the main substances of those lessons.

 • A minimum of seven servings and a maximum of thirteen servings of fruits and vegetables is universal suggested per day along with breakfast, lunch and supper.

These servings should be break down into any ratio say 3, 4 or 5.

 •This will prevent common ill health and benefit health.

 • The various colors in fruits and vegetables signifies the many and varied nutrients in the plants.

 • As the color of the rainbow varied, so I and you should varied our intake of the goodies daily. These colors are red, orange, yellow, green, blue, indigo and violet.

• Mixing all or some of those colors benefit health much than taking a single item of these colored fruits and vegetables. A one cup or 1g servings of each color green, red, yellow, white and blue each day is the require minimum of fruits and vegetables.

• Take at least three colors: green-red-blue; or green-white-red; or green-orange-blue each day in variation if you cannot make the five color servings a day.

• The essence of colors in fruits and vegetables is their photochemical or antioxidants. What is special about the antioxidants is their ability to prevent and fight diseases like cancer, heart attack, degenerating illness like memory lost and macular in old age.

• Minerals and vitamins like C, K, flavonoids, work in synergy with antioxidants to destroy free radicals in the body. Fruits and vegetables in their unripe or semi ripe states are more potent in minerals and vitamins than in the ripe state. Even so slightly cooking them for at least two minutes benefits likewise.

• Fruits and vegetables being low in fats and proteins are cholesterol free and prevents circulatory relate illness like heart attack. • With the exception of brightly colored fruits and vegetables, low carbohydrates, and sugars and fibers in fruits and vegetables (FAV) prevent diabetes mellitus another circulatory problem.

• This again means that these low and beneficial nutrient contents in the goodies have low Glycemic Index (GI) and hence low metabolic rate in the blood stream. The higher the GI of a brightly colored FAV, the faster the rate at which sugar or glucose is used up. Okay, let us continue with last part.

Blue/Purple Colored Fruits And Vegetables

 Each color of a fruit and vegetable speaks or contain a unique health factor. Red colored fruits as we have seen are rich in lycopene. It also has quercetin. This helps to prevent and control prostate cancer in men and low blood pressure. Beta carotene, flavonoids, vitamin C in oranges and yellow colored fruits and vegetables maintain alkaline balance in the blood and works in synergy with magnesium and calcium in building healthy bones in the body. Green colored fruits and vegetables I realize is the parent color of all fruits and vegetables.
http://greens4food.blogspot.com
Everything growing is first green. A shot newly spring up is green. Before a berry or tomatoes becomes ripe or red in color, it first shows up as a green colored berry. So a mature unripe mango can change its color from green to yellow or red.

This can be said of oranges, guavas, papayas, apples and pears with the exception of green beans, pea, brussel sprouts, broccoli, etc. Hence, bioflavonoids are mostly found and plentiful in all green and unripe fruits and vegetables; and in a lesser degree in the ripe goodies. Phytonutrient or photochemical is what set fruits and vegetables apart from animals birds and fishes. These are the antioxidants in flowering plants. Some of the antioxidants that destroy free radicals in our bodies are sum up below.

1. Quercetin: The antioxidant prevented LDL cholesterol oxidation and enable your body copy with allergens; lung and breathing disorders. It is found in apples, citrus fruits and onions for example.

2. Ellargic acid: It acts as both an antioxidant and anticarcinogen in gastrointestinal tract. Found in walnuts, raspberries and strawberries. Beta-carotene is an ellargic acid. Beta-carotene is well known to resolve eye sight challenges.

3. Flavonoids: In the group are anthocyanins, flavones and isoflavones.

The antioxidant flavonoids gives fruits and vegetables its many and varied colors. It reduces inflation and stops tumor growth in cells.

4. Bio-flavonoids: This is a sub-group of the flavoniods. It increases the value of vitamin C in the body; lowers cholesterol and benefits cholegen in the joints.

 5. Beta-glucen: includes EGCE in tea. It reduces colon and breast cancer in women; and boost the immune system.

What makes blue fruits blue or blue berries blue? The answer is the phytochemical anthocyanins and proanthocyanins. To feel healthy and young, eat blue or purple colored fruits and vegetables. Blue berry, black berry and black currant are some of the blue and purple fruits. As a boy, blue berry is my favorite. I even ate it in its wild form I can tell you right away that the wild spice of these fruits are much better than the inorganic type.

They disease fighting antioxidants contain phenolics. They reduce cancer and Alzheimer’s in the elderly and is reputed to slow down the aging process. Eat blue berries and other blue and purple colored fruits and vegetables to reverse the trend.

To your good health.

Miebakagh57 (Miebakagh Fiberesima)Copyright 201-2015.

Fruits And Vegetables

I hold that fruits and vegetables (FAV) are man’s first food.

Now a day too, there is certain persons that has made fruits and veggies their sustainable living or meal. They do not add any bird, meat or fish. They selected their FAV wisely.

The various combinations of the items give all the carbohydrates, fats and oils and proteins their need.
Remember nuts and seeds are also fruits.

Combining peanuts, green bean or soya bean with lentils or corn will give you as much protein as an egg or a complete protein of first class status. What is more, the carbs, fats and proteins combination are good source of energy.

But our fear is that if we do not take a piece of flesh, we get sick or hungrier.

Okay have some sardine or mullet which is safer with essential omega-3 and -6 fatty acids.

I recall while growing up and experimenting with these various FAV foods. I also regret to say that the energy release from combinations such as above sent me to a doctor because the temperature of my body surge higher.

I do not know then that 2/3 of a meal should contain only FAV as you should have. I was just a boy of 24 years back then. Now I know better.

 Our western diets depends more on how high a food is processed. We believe the more processed a food is, the more it is healthy and much safer.

Unknown to us, as we have realized later to our regret, we end up sick.

Now, scientists especially nutritionist, dietician and medical personnel are telling us we need to increase our eating of fresh fruits and vegetables, from the relatively five servings a day to the recent thirteen servings a day and much more.

This was not based on a theory but on closer observation of common rural dwelling people eating nature’s products and staying free of diseases. They saw individuals like you and me who take more and more of these natures goodness are relatively free of the common ill health associated with advanced years like high blood pressure, type 2 diabetes and stroke, certain prostate cancer risks in men and especially breast and cervical cancer in women.

These studies where undertaken over a period of fourteen years.

Take a look at the animals. They depend much on natural vegetation. I have not seen a domestic pet owner cook a meal for his hen or goat or sheep.

Fodders and grains or concentrates is what was provide to these beings. We should eat more and more fruits and vegetables always.

The reason being:

1. Fruits and vegetables are full of natural goodness. They contain water in its purest form. Take a cucumber fruit or water melon for example. 95-96 % of the fruit is water. Cucumbers and melons are the only fruits that have more water than any other fruits. Are you tasty for a cool drink of water? Instead chew a cup of cucumber fruit.

2. Mineral matters and vitamins. Fruit contains much vitamins and mineral salts. It is reasoned that you take your supplements of vitamins and minerals from fruits and veggies and not from over the counter drugs (OTC). I am inclined to opine so because why are doctors encouraging us to eat more and more fruits and veggies? They have realized that despite the fine medication given to patients on certain vitamin deficiency diseases, eating much of the natural diets does better than medication. An exception can be made here.
Pregnant mothers need supplements of folates in capsule or tablet form.

3. Fruit and veggies more natters is one of the natural ways to stay in optimum health. Your ingestion of these goodies wards of diseases and helps retard old age.

4. Fruits and veggies (FAV) more matter are free of animal fats and oils and so prevent the formation of cholesterols in the blood.

Animal fat and oils are essential parts of our digestive process. They contain saturate fats. These fats insulate our vital internal organs. Too much is bad and excess had to find out an outlet in building cholesterol. These saturated and poly-saturated fats need the essential fatty acids in FAV to prevent bad cholesterol building up in the blood stream.

Formation of bad cholesterol in the blood is one of the major causes of heart disease and stroke.
This is what puzzled doctors for a long time. They though the availability of drugs will solve problems.

 5. FAV more matters is more satisfying. By combing various assort types of fruits in salad form as per the 13 cup serving, will produce the energy you need even for some extra activities.

Remember to add some nuts to your salads and not only greens. Peanuts, walnuts, pine nuts and cashew nuts are fruits and can count up to the 13 cup serving. This is because of their fiber content. Certain fibers are not digestible. They just stay sleeping in the stomach and at times delay the digestion of other food items in the stomach.

This ensures you do not get hungry soon. After the carbs, fats and oils and proteins are properly digested, provide the bulk movement that is very important to keep our bowels clean.

6. Most importantly, FAV will help you prevent cold symptoms and issues when eaten regularly. Not only this, it helps wounds to heal fast and strengthen the blood capillaries and veins and other tissues in the body. In this case, it is much better to include citrus and alkaline fruits in the diet always.

These keep the blood stream in an alkaline medium which is the base of our blood. Any acidic state in the blood is a signal for disease to show up.

But eating FAV regularly will prevent this from happening. I wrote a hub on “how to prevent a cold all season.”

The subject matter was on eating fruits instead of resorting to drugs because of their long time side effect.

 A fruit juice is not a substitute for fruits. But if you want a juice, blend an orange with a lime and lemon or tangerine.

Do not discard the seeds, though it may give the juice a slightly bitter taste or flavor. You get all the vitamin C your body need. You should also add a cup of tomatoes and pineapple to the blend to thicken it.

Most commercial fruit juice sold under the brand names of super fruits are either chemically laden with additives. But ensure you get 100% juice if if you want the commercial type.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015.
http://greens4food.blogspot.com

Fruits Are Man's First Food

Fruits are man's first food.


A fruit is any product of plants that contain a seed or nut but is edible and succulent.


This means it can be eaten raw,  ripe or semi-ripe.


Fruits come from different types of plants. Some authorities consider nuts and seeds like beans and peanuts as fruits.


Fruits being man’s first food before the addition of birds, fish and meat has vital protective role to play in the defense of the body against ill health. They can be eaten as breakfast, lunch and super too. Fruits and vegetables are also made a good snacks.


Next time you are hungry after a breakfast or lunch, have some mix fruits and vegetables as a snack. A good mix can be made from papaya, guava, cucumber and pineapple.


I do not mean you should subscribe to becoming a fruitarian or a vegetarian. But the minus side of becoming such out weights the plus side.


A fruitarian or vegetarian subsists only on fruits and nuts. They is nothing wrong in this provide various fruits and high quality legumes, nuts and seeds forms a major combination in the diet.


Some authority have suggested that fruitarians and vegetarians should regularly add a glass of milk to their diet since their do not eat flesh meat of any kind. This has its merit too.


 The Parts Play By Fruit And Vegetable In Our body: Fruits play a very vital role in our bodies especially in the digestion of carbohydrates, fats and oils, and proteins.


They also have the function of protection and preventing disease in our body.


They have the vitamins and mineral matters to help in releasing energies in the foods we eat. I do not mean carbs, fats and oils, and proteins do not contain these essential nutrients. They do.


They help in bowel movement and much more.


 These carbs, fats and oils and proteins leave to themselves in the stomach are at times useless. They could not help themselves in the digestive processes. Their need the help of fruits and vegetables to released their energies into our body.


They movement in the bowel by peristalsis actions becomes possible because of the presence of fruits and veggies. Otherwise, the result will be constipation.


 Here some will suggested you should take a purgative to evacuate the waste matters in the bowels. That sounds good, and can result in side effects in some cases.


But a plate of fresh vegetables with fruits will work much better.


 Again, fruits and vegetables also contain phytochemicals, which serves to promote the health of the body.


The five servings of a fruit
 
 The rule of the thumb that you take five servings of a fruit each day is getting outdated.


Nevertheless, it is still important.


The rule that you make half of your chop plate fruits and vegetables is out dated by the 7-13 cups or more servings each day.


Moreover, it has a vital role to play in diet and nutrition. The 7-13 cups is now the norm.


You should eat as much fruits and vegetables as much as you can each day. This will give your body an extra edge over colds issues, cancer risks, heart related diseases, type2 diabetes and fortify your body against certain ill health.


One serving of a fruit is 15 g. Therefore for 15 servings maximum 15x15x3.6 calories=810 calories. This is a plus to the carbohydrates, fats and protein content that goes with the plate of chop.


Normally, a plate of a meal should contain 284g of carbohydrate (two differing sources say brown rice and bread fruit 85g), 57g fats and oils, 227g of protein; the remainder being green leafy vegetables 113g and non-leafy vegetables for example sweet potatoes 170g and fruits 57g. The computed calorific value from all this is 2600 calories for a person weighting 60kg.


I am not a fruitarian or a vegetarian. I do at times take differing mixed fruits and veggies including nuts and green bean plus some fried sardines and mullets for my breakfast or lunch. The presence of sardines and mullets ensures I have the essential omega fatty acids -3 and -6 in my diet period.
On a certain day which I call My Fruit Friday, I eat only fruit and veggies nothing more. Not even nuts are include.This serves to cleanse and rejuvenate not only my digestive system, but my entire body as a whole.


Now, how do you see to it that you get 13 cups of a fruit serving each day? Fruits are very plentiful during the harvesting periods. This is the best time to get them cheap.


You can buy up to 15 different fruits or more each week in their semi ripe state. A semi-ripe fruit has much nutritional content and value than a fully ripe fruit. That is why an unripe mango can prevent diabetes mellitus, but a ripe mango will cause your blood sugar to rise including your blood pressure to rise to some extends.


 You should take as much fruits and vegetables as you can include some fishes and nuts for breakfast, lunch or supper. After every meal, a handful of nuts should me munch. Your normal meal should contain 2/3 of its contents as fruits and veggies alone.


But get beyond the 7-13 cups level or servings each day.


All said, whether you take the traditional five servings or the present 13 servings a day, put much weight on greener fruits and vegetables.


They are very low in starch and have no sugar. Cucumbers, water melon, brussel sprout, all fruits that has a green coloring are low in carbs.


As in a traffic signal, red is a stop. You stop for a moment and then go. All fruits in red colors should be eaten occasionally. This is because they are very high in sugar. These will raise your blood pressure high above normal at certain times.


Nevertheless, mixed your greens with a tomato (tomatoes are fruits too) and any of your major greens is harmless. You can eat red fruits and vegetables daily with caution. This means you should take a piece of say red tomatoes or beets with other greens.


Amber or purple colored fruits like egg plant and pears as well as yellow colored ones like banana and apples should be taken with caution and a few at a time. Some bananas and apples are red skin and much thicker.


Fruits and vegetables should be washed clean before preparing for eating.


They can be contaminated with diseases right from the farmland or from the market. A fruit buyer or seller with a cold flu can transmit the cold virus to the skin of the fruit or vegetable with just a touch. So wash all fruits and vegetables well. For example, a banana should be wash first in clean fresh water. Than immersed in a saline solution for just a minute or two before eating.


You should not soak it for over ten minutes, since the skin of a banana is not wax like a cucumber fruit.


It is only fruits that are wax that should be soaked for ten to fifteen minutes in saline water or solution before eating.


Vegetables should be wash well but do not soak them. Doing so will leach out their vitamin and mineral salt. Even their trace elements and phytochemicals are endangered in soaking them

overtime in water.


Chew your food properly before swallowing. This will prevent indigestion.


To your good health!


Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015http://greens4food,blogspot.com

Eating Good Foods To Live Healthy

I eat to live. I eat good foods to live.


I have never seen a healthy person eat bad food. Exception is those mental ill persons who pick throw aways in waste bins.


Foods are precious items that we take every care to secure them. What I and you eat is what we take into our body, and is what we become. This is a fact. The more we eat, the more we increase in size and weight; and the more we either get older or younger.


I do not mean we are getting old as an old age person. It can imply so.


 Either we get older or stay younger than our looks. This is what I infer. But we become use to inactive like not able to take a short walk.


We cannot stretch ourselves out. We looked tired and older than our age, and consider about dietary supplements in the form of capsules to bail us out. Those dietary supplements in the form of vitamin A, B-Complex, BI, B2, B6, B12 and folates are not much beneficial than those natural occurring vitamin in fruits and vegetables, and in fats and proteins in most food items like eggs, fish, meat and milk.


That will make the issue more deep for a doctor or health professional to handle.
I have see a person aged by eating more food than is good for him/her in the first place. This over-eating cause diseases.


It cause your body temperature to rise. Your feel feverish thinking you have a fever, when in the first place, you purposefully over eat.


Walking becomes like pursuing the heart. So, it is good that you eat enough for your enjoyment.


Food Security And Feeding The Future


Many thousand years ago, history record that in ancient civilizations of Ancient Egypt and China, there were instances of government storing up foods for the unforeseen future. This is an evidence of food security on a national or local level. In times of adverse conditions, the stored foods in the granaries were later released for the citizens on some small sum of money as seen in Egypt.


The Bible records this in the book of Genesis chapter 41 :35-36.


Notwithstanding this, in favorable conditions of plenty, some house hold and persons has not adequate “access to the physical and economic access to sufficient, safe and nutritious food to meet their dietary needs and food preference for an active and healthy life” according to the Food and Agricultural Organization of the United Nations.


In the plenty condition, sufficient food is available, but very few it seems have access to it due to low income for instance; or not enough was harvest for distribution.


Those who have access to the foods are not utilizing it to fulfill their dietary needs like the bare minimum of making half of the chop plate fruits and vegetables or the five servings of fruits and vegetables a day along with the normal meal.


Now, they is this newly formulate policy of taking 7-13 cups of fruits and vegetables each day besides ones diet. All these are serious issues to face in food and nutrition of each individual as it affect the health of a person. And in spite of the plenty harvest of sufficient foods, 842 persons were reported to suffer from chronic hunger in the years 2011-2013 alone.


Yes, every person has the right to a good food. This is not something reserved for a very few in a million. How can this be over come? How will every person sees to the fact that in the present state of plenty being available, safe and nutritional foods is assured?


 Much depends on the individual preference for preparing a rich nutritious diet at home. If the preference is always for convenience foods or take-away, they is no doubt the health of such a person is compromise to diseases.


There are some food outlets where one can get a well nutritious prepared meal as in a home. Thus, the quality and quantity of such a meal can receive the pass mark. Increased investment in the agriculture industry is likely to feed the future if all things are equal. But why invested more in agriculture in the midst of the plenty were all are not getting enough?


The picture is that the raw food produced is not going to the various house-holds in the first place. They were directed to food processing industries. Here the raw foods turn into conveniences canned breakfast, lunch or supper. During the preparation process, lost of natural nutrients were replaced by chemical additives and preservatives. One can hardly blame those industries which were primary supported even by government agencies.


Convenient foods are not bad in themselves. I do at times hurray up to work with a buttered white bread, when I do not have the time to bake a brown bread. But I supplement this with enough nuts, fruit, vegetables because the white is low in nutrition.


Servings of foodstuff


There is no agreed standard of serving foods like fruits. But we can learn a lesson or two from the rule of the thumb as for how fruits are to be served. Five servings of a fruit per day is a rule of authority. We can use this rule to make five servings of vegetables, nuts and carbohydrates.


 Mixed foods


when foods of each class is mixed from more than one source, the health derived is much beneficial than when a single item of the food is eaten alone. For example, much can be gained from eating peanuts, bean and lentils and sweet corn. Each of the food has a carb, fats, protein and mineral salts and vitamins that supplement one another. Add protein and servings of fruits to this and you have a good and well balance meal.


From this, we get maximum health benefits from eating a very good diet.


Having a good food like this is not even enough. Foods should be chew thoroughly before being swallowed.


This action made the food to undergo a much easier breakdown for the stomach to churn the masticated foods in the belly. This process will make it much easier for glucose to be released from carbohydrates and complex sugars for example.


Actions such as this also break down fats, oils and proteins into smaller units, including dietary fibers. Mineral matters and vitamins are readily absorbed in the intestine. All these by products are assimilated by cells in our body.


 Eating habit


eating three times a day plus two snakes is good eating habit. Provide five small chops were all that is eaten in the day.


Three big meals morning, noon or afternoon and evening is bad.


Take your meal in small proportion. This is a health guide.


 In the morning, breakfast should not be skipped. When I was in college, one of my teachers said to me and my mates on authority that a cup of warm tea, two slice of buttered bread, an egg, an orange or banana is much better than to start the day on an empty stomach, except one is fasting for a purpose.


A good breakfast is a good thing to start the day off on a bright note. A snack of fruit should follow before lunch when you are spent. In other words, energy that you use up is to be replaced. This ensures that our body and health is at an optimum level.


Water should form part of a good meal. Water is need to dissolve the food and to absorb the nutrients like minerals and vitamins.


The human body consisted of 60% water. We need to sip some water during eating and not much. An alternate to this is to drink teas or juicy at meal time. Drinking of much water at meal time is to be discouraged in most cases except one is trying to lose weigh.


This means the more water you drink during meal time, the less food you will eat. This also means, you should began to loss weight. They is no need to drink a glass or two of water during mean as said.
A sip here and there will really help matters. It ensures the churned food is not over diluted and that no improper absorption takes place.


Another minus sign in drinking too much water is to call the kidney into an over working condition. The kidneys control and help remove excess water in the body. By drinking too much water, it means that the working capacity of the kidney is being strained.


 To your good health!


 Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015.http://greens4food.blogspot.com