The recommended daily intake of fruit and vegetables is 5 portions. Government health departments and agencies all over the world have been advising this for a number of years now, even more so now when faced with a growing nation of unhealthy and in many cases obese and unfit people.
Eating a diet rich in fruit and vegetables can lower the risk of and prevent a number of serious illnesses and health problems, such as cancer, high blood pressure and cardiovascular disease. The majority of fruit and vegetables contain no unhealthy fats or cholesterol and are very low in calories, all of which will help us to maintain a fantastic figure and prevent us from piling on the pounds. Many of today’s illnesses are related to diet and could be avoided if people looked after themselves and ate more sensibly and healthily.
Between 35 – 50% of cancer cases are related to diet, which is an astonishing amount, considering that all of these cases could have been averted. Fruit and vegetables are packed full of goodness and often contain a number of essential vitamins and minerals that cannot be found in other types of foods or they may contain higher levels of these nutrients than other foods.
Different colored fruits and vegetables contain different minerals, nutrients and antioxidants and therefore it is recommended that we consume a wide variety of fruit and vegetables in order to receive the benefits from the various types.
For example, dark green leafy vegetables such as watercress, cabbage or spinach contain certain carotenoids that protect, delay and may prevent the onset of degenerative age-related eye diseases such as cataracts or macular degeneration. They are also rich in vitamins C and E, which are both very powerful antioxidants. This means that eating dark green vegetables daily could help to protect the body from developing cancerous cells and from suffering heart disease.
Red, orange and yellow colored fruits and vegetables such as melon, tomatoes, carrots and apricots contain lots of vitamins A, C and E, which all help to fight certain types of cancer and act by neutralizing free radicals in the body. The next part of this chapter will provide detailed configuration of the main fruits and vegetables and their health benefits.
Botanically, herbs and spices are classified as fruits and vegetables. They’ve been used in cooking and for medicinal purposes in many cultures throughout history. They’re high in antioxidants because they no longer contain the water that makes up such a large part of fresh produce. They can add a lot of flavour to food, making it less likely that you will need to add fat, salt, or sugar in order to make your food taste good.
Fresh organic spices and herbs transform the culinary experience, but that’s only part of the story. They also invigorate, protect and nourish. For centuries, herbs and spices have been utilized to heal the body, mind and spirit. They provide anti-inflammatory benefits, act as anti-oxidants, balance blood sugars, and improve circulation and cardiovascular health.
Best of all, these crucial benefits are available to all without needless fat and calories. Their nutritional content can be quite impressive. One teaspoon of ground ginger has as many antioxidants as a cup of spinach. A teaspoon of thyme has as many antioxidants as a carrot or one-half cup of chopped tomatoes. A teaspoon of dried oregano has as many antioxidants as one-half cup of chopped asparagus. There is ongoing research into the ability of herbs and spices to boost metabolism, aid in weight control, and promote satiety (a feeling of fullness).This chapter has compiled the benefits of a common variety of herbs, seeds and spices available in the local market.
