They play an important part in your diet
Having lived abroad in a continental country for a number of years, I cannot help but realise how blessed we are living in the tropics. When it comes to fruits and vegetables, we're spoilt for choice. There are just too many colors and shapes to choose from, yet many of us do not eat enough fruits and vegetables. Mum was right all along, when she nagged at us to eat our greens at the dinner table and the old adage of keeping the doctors at bay with an apple is something which we all can relate to. My mouth waters just thinking about the durians, mangosteens, rambutans, kiwi fruits, logans, lychees, mangoes, dragon fruits, bananas, strawberries and the humble apples and oranges that are available here, nearly all year round. When it comes to vegetables, there are just so many ways you can have them -- stir fried, soup, gravy, with sauces and, of course, my favourite, with chilli.
Research informs us that a diet that is rich in fruits and vegetables helps to reduce the risk of disease. Fruits (except coconut and avocado) and vegetables are not only low in fat and calories, but are also cholesterol free. They are excellent sources of vitamins and minerals and also dietary fibre. Dietary fibre helps with reudcing the gut transit time and also helps with the excretion of excess cholesterol. Many studies have shown that fruits and vegetables contain phytochemicals and antioxidants. Vitamin C and E, carotenoids and flavonoids are some examples of antioxidants found in fruits and vegetables. These antioxidants help to protect the body's cells against damage caused by particles known as 'free radicals'. Free radicals have been known to cause certain cancers, heart diseases and even the ageing process.
I have included a basket of fruits and vegetable that are worth more than their weight in gems, just so you will continue to eat them with the same kind of relish and respect that they deserve:
DurianThe mighty king of all fruits. Never mind if some of our friends find them repulsive, they're an excellent source of vitamins and fibre. Just so tantalizing and delicious! I can have them any day.
Kiwi Fruit
This fruit is mighty tiny, but its an excellent source of potassium, magnesium, vitamin E and fibre. Weight for weight, its vitamin C content is twice that of an orange.
Chilli
It may make some of us cry, but it has the highest concentration of vitamin C. They are best when they are eaten fresh. Some studies show that they offer some protection against certain types of ulcers.
AppleDoes it keep the doctor away? The apple doens't have any high vitamin C content but it has antioxidants and flavonoids that enhance the activity of vitamin C, thereby helping to lower the risks of colon cancer, heart attack and stroke.
StrawberryThis is sometimes known as the protective fruit. It confers special protection against cancer causing free radicals, as they have the highest antioxidant content among the major fruits.
Orange
This is a sweet medicine. Taking two to four oranges a day may help keep colds at bay, lower cholesterol, prevent and dissolve kidney stones and reduce the risk of colon cancer.
Watermelon
The coolest fruit around. This fruit is composed of more than 90% of water and is packed with a high dose of a substance called glutathione that is good for our immune system. Another cancer-fighting substance that is present in watermelons is lycopene. Other useful nutrients found in the melon include poyassium and vitamin C.
Guava and Papaya
Fruits that are tops in vitamin C content, Guava is also a rich source of fibre and helps to prevent constipation. Papaya is also a rich source of carotene, which is good for the eyes.
Leafy Vegetables
Excellent sources of vitamin E -- the antioxidant that protects the body from cancer and premature ageing.
Dark Leafy Vegetable
These are good sources of vitamin K, which is essential for blood clotting, bone metabolism and kidney function. Certain gut bacteria also produce vitamin K.
Colored VegetablesThese are good sources of carotene and will help prevent certain cancers and are also good for the eyes.
Here are some tips on how you can eat more fruits and vegetables on a daily basis
» Start your day with wholegrain bread with fresh or dried fruits or a wholegrain breakfast cereal.
» Include at least a serving of fruits or vegetables or both at lunch and dinner.
» Enjoy fruits and vegetables with edible skin, but make sure you wash them thoroughly before eating them.
» Choose whole fruits rather than fruit juices.
» If you need a snack, snack on dried or fresh fruits.
Labels: antioxidants, cholesterol free, free radicals, fruits and vegetables, low calories, low fat, risk of disease
