often told that in order to be healthy and increase our chances of naturally fight various diseases (and to prevent, especially), which should include most fruits and vegetables as we can in our diets. But while this is true and fresh produce is indeed an essential part of any healthy diet, the information is still confused when it comes to the best way to eat vegetables and fruits. Should have them completely raw, raw vegan diet as proposed? If only they have in particular combinations, as the trend of food dissociative advised? If you have the maximum amount of any of the new ones? How much seasonal matter? If you try a juice cleanse, and what particularly juices would be better?
In our current outlook on the best way to eat vegetables and fruits for their health benefits, we will try to answer these questions and go a little beyond them as well. Not everything that is advertised as healthy is really as harmless as it is made to look, common and traditional sense, grandmother must prevail over food fads of fashion. Without further ado, here are the top 10 tips on how to eat fruits and vegetables, for those interested in the best way to eat food and vegetables for their health benefits.
1. All fruit contains sugar; some fruits more than others.
This is a very common for most people who try to maintain a healthy diet mistake: they feel that if something is marketed as “healthy”, then people are welcome to both her and may be possible. Despite properties for general health benefits of fruits and amazing, you should never overlook the nutritional information of each item included in your diet. For most fruits, containing a quantity of sugar to make a portion of fruit more than enough for a snack between meals. In addition, a generous helping of fruit salad (even if not containing added sugar or cream) can contain both sugar and a piece of cake. Of course, the health benefits can not really compare, but we must not neglect the total intake of sugar when the fruit is only because it is healthy. This is especially true if you struggle with diseases such as diabetes, cardiovascular disease or pancreatic disease.
2. The juices are generally a bad idea; too many nutrients and too little fiber.
clean Juice and smoothie craze may be fashionable now, becoming a multibillion dollar industry, but hold on a little before jumping on this wagon. Of course, there is nothing wrong with an occasional glass of freshly squeezed juice if you really fancy (like orange juice is a welcome addition to a good breakfast), but it is not a healthy solution itself. As a recent article in the Daily Beast, fashion cleaning juice is bad for consumers and for the environment as well (just think of the waste!). There are two main reasons for this.
First, juicing vegetables and fruits leaves out of his skin, pulp and fiber; and many health benefits of the products that depend on precisely those components. For example, preventive properties of many fruits cancer are directly under your skin, flavonoids present in the place, and so do the anti-aging properties, since the skin of many fruits contain collagen and colorful antioxidants. Second, the substances responsible for absorbing go into your system at once, although, of course, is supposed to be digested and absorbed over a longer period of time. This can be an unnecessary shock to your system, especially due to the amount of sugar in most juices and smoothies exposures (even without any addition of sweeteners). Fiber naturally present in the fruit had precisely this purpose, to make the nutrients of the fruit is absorbed more slowly into the bloodstream, to keep you satisfied longer and sparing your system from any large fluctuations in their blood sugar levels in the blood.
3. Some vegetables (or even fruit) are healthier when cooked.
Moreover, all that bonus is not instantly healthier than their cooked or processed versions, especially if the cooking is done at home, away from unnecessary chemical additives. There is a reason that humans have eaten cooked food for tens of thousands of years, and thrived off of it. First, many fruits and raw vegetables can contain harmful substances that can cause illness in our system or digestive upset the delicate balance; why cook makes them safer to eat and easier to digest. This is especially true today when we buy fresh produce is much more contaminated with pesticides and chemical fertilizers and so on.
Second, even without the fact that the kitchen takes distance potential damage, some of the health benefits of fresh produce only becomes “activated” so that the human body can absorb when fruits and vegetables are cooked in question. In other words, you will not win as many health benefits of eating some raw vegetables and fruits, that if you were to eat the same product cooked. This is the case of the following:
- Potatoes (not eating raw anyway)
- Brussels sprouts
- spinach (which also has some additional health benefits when eaten raw, but the amount of calcium and iron absorbed becomes triples and doubles when eaten cooked)
- Kale ( raw cabbage is known for its cholesterol-lowering effects, but cooked kale dozens more in this department)
- mushrooms (also safer this, not only healthier).
Other foods have health benefits unique in both its forms (most fruits fall into this category), so be sure to switch the form of consumption. The best way to eat vegetables and fruits can vary in most cases, when cooked or raw terms. As a final precaution to consider when it comes to cooking them, there is only one danger in the diet to it: the addition of too many ingredients that get sick when they are excessive. These ingredients are mainly sugar, salt and fat . As long as you make sure that does not add too much of people the way you cook your vegetables or fruits, you can be sure that your food is still among the healthiest there.
4. Where can eat fresh fruit separately from the rest of the meal?
The answer to this is yes. Yes, fresh fruit is full of enzymes and budding with the juices of life, so it should not be excluded completely from your diet, but at the same time which is known for its power to ferment. Usually, fresh fruit passes through your digestive system quite easily, but if you eat with a more abundant food, more time to digest it will take, given the opportunity to become fermentative, and become a burden digestion. This is not really harmful in itself, but it would definitely be better if you make a rule of not eating fruits and vegetables accompanied by other fresh foods. The best way to eat vegetables and fruits, if they are raw and contain lots of sugar (like fruit tends a), therefore, is for themselves.
5. Where nuts and legumes fit into this pattern of consumption of fresh produce?
When it comes to fresh produce, people tend to think first of all of fruits and vegetables only, ignoring nuts and legumes. Obviously, this is a mistake, and often nutritionists emphasize the importance of both diet. moderately nuts should be eaten: a small handful every day or every other day is enough; mostly because they contain lots of fat and not for any reason harmful. Except for almonds, which contain traces of a poisonous substance that will become large quantities, all other nuts and seeds and super healthy, but very rich in fat and calories, so small amounts suffice.
Legumes are an important part of a healthy diet as well, and it is no coincidence that the healthiest people in the world make it a staple of the meals of legumes. Moreover, almost any type of legume (beans, chickpeas, peas and so on) forms a super-protein when combined with rice, replacing any meat lovers protein usually boast with. This means that the humble rice and beans dinner is much healthier and more nutritious than any roast fat high cholesterol (although we are not advocating the complete vegetarianism either).
6. Seasonal is definitely better for the environment, and sometimes better for you.
The urge to eat is seasonally, above all, a need to think about the health of the environment. Transporting fruit and vegetables over long distances (or even raise them out of their natural habitat) is not particularly useful for climate change, since it involves other hidden costs such as transport, chemicals to boost the growth process or product protection and so on. The best way to eat vegetables and seasonal fruits, therefore, at least in terms of being green is concerned.
It is also recommended
As for their personal health, keeping seasonal, although not as strongly. Sometimes, there is nothing inherently unhealthy about vegetables and fruits imported, provided they were grown naturally, only elsewhere in the world. If they are not covered with preservatives (and most of the time, there really is a strong need for it), they are certainly safe to eat as healthy as when they are in full local season. But for the sake of the environment (and your pocket), you should try to stick to fruits and vegetables in season and local.
7. Variety is the key, but exotic (and expensive) fruits and vegetables are not necessarily better.
On the same note, keep in mind that many fad diets and healthy food trends a further increase in ingredients like “it” fruit or vegetable of the moment are announced. It is as if the world has just discovered what a miracle cure this new nut or fruit from another part of the world that is, and accredits with the incredible health of the inhabitants of that area and so on. While the vegetable or nuts or fruit in question is probably healthy fact, try to keep perspective and realize that probably is not much different than their local counterparts. Do not try to vary the vegetables and fruits you eat (and grains from your diet is based on), but no need to pay a small fortune for exotic products for every meal of every day.
8. Constantly eating vegetables and fruits is more important than the amounts
In addition, in order to enjoy the wonderful health benefits that they bring fruits and vegetables, consistency is the key. As a simple thought experiment, imagine that achieved eat 5 pounds of fresh produce every weekend, compared to only eat a few ounces every day. The day-to-day approach is much better for your health, so if you are wondering about the best way to eat vegetables and fruits for their health benefits, pick this constant one every day.
9. Go beyond what you normally experience :. Treat algae
Yes, it is true: algae and seaweed are sea vegetables and research has shown numerous health benefits for the human body. Besides being a super full of rare micronutrients (such as natural iodine , so hard to find elsewhere), algae is also able to help elude many diseases, including the terrible degenerative diseases like Alzheimer’s and a wide variety of cancers. But even more than in the case of other natural ingredients, being a constant presence in the diet is the key to unlocking these wonderful benefits. Bulk buy dried seaweed (can be found in Asian food stores and health stores as well) and add just two tablespoons per day to your salads, stews or other dishes.
10. What part of your diet should be based on fruits and vegetables?
ads healthy lifestyle enhancers and nutritionists most extreme convictions lead you to believe that your diet should be based on fruits and vegetables almost entirely. Of course, like extreme dietary measures, this is not very healthy, besides not being very realistic. Moderation is the key, and you should eat a little of everything, but tilt the balance towards vegetables, legumes and fruits occasionally, and less towards fat and red meat products meat and too concentrated dairy products (including cheese).
To learn more about the amounts and particular proportions, Just think of the Mediterranean diet as reference . The best way to eat vegetables and fruit is present in the food pyramid inadvertently applied by the ancient Greeks and Romans for centuries; as many legumes, vegetables and whole grains as possible, followed by fruits, nuts, dairy products and lean meats consumed in moderation lean and concentrated sweets, red meat and low-fat dairy products only occasionally. This is ultimately the best way to eat vegetables and fruits, as part of a balanced diet.
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