Eating Fruits and Vegetables Wholly: What you need to Consider.

Have you ever wondered how you can keep and maintain your body fit? Well, the answer lies in taking fruits and vegetables wholly. We shall therefore take into consideration the need to consume a considerable portion of fruits and vegetables in our meals. Fruits and by extension vegetable usage enhances resistance to diseases and ensures a well-balanced diet that comprises nutrients is assured.     

The classes of nutrients we shall talk about are; proteins, body building foods, Carbohydrate, the        energy-giving foods. Vitamins and minerals, protective foods. Fibers, the roughages, and water. Proteins are also given the name” bodybuilding foods” due to their functions in the body                                                                                     

 Proteins contain compounds known as Amino Acids which the body uses to repair and build muscles and bones, to make enzymes and hormones. The amounts of protein you require depend on your age, health, gender, and weight. The two sources of proteins come from animal and plant sources. They include; fish, eggs, meat, dairy products, legumes, seeds, and nuts.

Carbohydrates is also another type of nutrient, they are normally referred to as “energy-giving foods”.  Your body needs some energy to do work and to move around. Examples of energy giving foods are rice, millets, porridge, sweet  potatoes, maize, rice, and Irish potatoes

The last but not least  is vitamins and minerals nutrients class .They are also referred to as “protective foods”. The protective foods consist of fruits and vegetables. These nutrients protect your body from getting diseases. Fruits and vegetables make your body to have a strong immunity which can counteract with diseases and infections.  An adult person is supposed to eat 5 servings of different types of vegetables and 2 servings of different fruits daily for maximum health gain and this is an area we are going to discuss to the end.

In addition, fruits and vegetables contain compounds that can reduce “tear and wear” in the body. These compounds are found in plant-based foods and reveal the following natural properties;

1. Hypolipidemic.
These compounds act as a tonic in the digestive lining and also lower cholesterol and triglyceride levels in the blood. Examples of fruits and vegetables that act as a tonic in the stomach are;   avocado, yam, and sunflower seeds.
2. Hepatic Tonics
Some fruits and vegetables detoxify the liver and increase the flow of bile juice in the digestive system. Good sources are artichoke and loquat..
3. Antiseptic
 These substances curb the effects of urinary infections and cystitis and can reduce bacterial resistance. The fruits and vegetables with these antiseptics are; asparagus, parsley, and garlic.
4 . Laxatives.

Some fruits and vegetables stimulate the bowels to function well, example are eggplant and plums.

5. Digestives
Fruits and vegetables boost much more in digestion by supplying the organs with a lot of fibers and digestive tonic. The fruits and vegetables with these nutrients are; papayas, avocado, potatoes, and okra.

Some fruits and vegetables are used to increase urine production in the body to fight fluid retention in the muscles and tissues that are produced by cardiac diseases, and kidneys. Good sources are  asparagus, leeks, celery, eggplant, and watermelon
7. Astringents.

 These compounds contain tannins which soften the intestinal mucilage and mucosa.  Fruits and vegetables with these compounds are pomegranates, apples, and loquats.
 8 .Anti  carcinogens.

The fruits and vegetables have phytochemicals that fight against cancerous cells. Good   examples are tomatoes, cauliflower, grapes, broccoli, plums, oranges, and lemons
9. Anti-anemic.

Some fruits and vegetables have a high content of iron that promotes the production of blood in the body. Examples are spinach and passion fruit.
10. Antioxidants.
Citrus fruits, strawberries, and nuts have antioxidants that reduce thrombosis and arteriosclerosis as well as aging.

Fruits and vegetables act as remedies for many ailments such as; high blood pressure, cancer, type 2 diabetes, strokes, reducing cholesterol, maintaining weight, and reducing obesity. The fibers contained in fruits and vegetables prevent one not to have constipation and bloat in the stomach hence allowing the wastes to move smoothly along the alimentary canal.
People tend to eat any kind of fruit or vegetable if they miss from the diet creating a catastrophe. People can only eliminate fruits and vegetables at their own risk. A person should consume whole fruits and vegetables to get the maximum nutrients required.  One needs to eat the whole fruit with the skin if possible, flesh, and seeds if they are recommended.                                                                                        

People should move away from processed, refined, canned, juices, and dried fruits and vegetables. These denatured foods fail to sufficiently nourish the system but they only fill the body with toxic impurities.  These impurities can create imbalances in the body chemistry thus robbing the body of its vitality hence weakening the immune defenses.                                                                                                                                      

 Some fruits and vegetables were ranked as “superfoods” due to low calories, low salt, low sugar, low-fat content, and high nutrient density. The following is a list of “superfood “fruits with high nutritive values.
First, we are going to discuss the most nutritious fruits which you can’t avoid missing in your diet.
 1 .Lemons
Lemon belong to the family of citrus fruits and they are the most nutritious fruits on earth. They contain vitamin c, antioxidants, flavonoids, and phytochemicals. Citrus fruits especially lemons consist of antioxidants that get rid of free radicals in the body. Free radicals are known to destroy body cells and cause diseases such as cancer.

 Citrus fruits have flavonoids that have antibacterial, anticancer, and anti-diabetes properties. Lemons are loaded with nutrients that promote health benefits such as thiamin, riboflavin, niacin, vitamin B, Vitamin A, and folate.
2. Apples

Apples are highly dense with fibers, flavonoids, and quercetin which have anti-cancer properties. Good gut health is brought by chemicals known as pectin due to its high fiber content.
The good thing about apples is that they can lower diabetes, cancer, and heart disease. One should eat an apple with the skin for plenty of nutrients.
3. Strawberries.Strawberries are highly nutritious fruits packed with a lot of anti-oxidants. They fight against chronic diseases such as diabetes, heart disease, and cancers. Strawberries are known for reducing oxidative stress that forms and progresses cancer which is brought by free radicals. Strawberries can slow down the production of glucose in carbohydrates-rich foods hence reducing the amount of insulin released to the bloodstream. In general, strawberries perform various functions in the human body such as boosting immunity, lowering blood pressure, lowering cholesterol, managing weight and boosting clear vision.
4. Pomegranate
Pomegranates are considered a superfood because of their high antioxidants and polyphenols. These polyphenols and antioxidants can fight against oxidative stress which can cause serious damage to body cells hence causing diseases.

The research was done about the benefits of pomegranate, it suggests that pomegranate can protect the brain against diseases such as Alzheimer’s and Parkinson’s diseases. Also, has the power to restrict the growth of prostate cancer.
5. Avocado                                                                                                                                                                                                                             
Avocado has a lot of monounsaturated fats which can lower cholesterols in the body hence lowering the risk of heart disease and stroke. Also, an avocado has an antioxidant known as lutein which has the ability for healthy skin and eyes.
6. Bananas
These are good sources of energy and they can regulate stomach and bowel movements in challenges such as colitis and ulcers. Bananas are packed with a lot of potassium which monitors high blood pressure.
6. Olives
Olive is very nutritious and contain polyphenols such as oleuropein, quercetin, and hydroxytyrosol that are strong antioxidants that counteract heart diseases, diabetes, and stroke. Also, olive contains a monounsaturated fat called oleic acids, vitamin E, and copper.

  7. Watermelon
Watermelon has a lot of carotenoids, beta-carotene, lycopene, and citrulline.  Citrulline is an important amino acid that reduces soreness in muscles. Lycopene and vitamin C are antioxidants that play a key role in reducing oxidative damage and inflammations.
8. Blueberries
Blueberries contain a compound known as pterostilbene that prevents the deposition of plaque in the arteries. Anthocyanin is another strong antioxidant that protects the body against heart disease, stroke, cancer, and other diseases.

 The Healthiest Vegetables on the Universe are as follows; 
  1. Spinach

Spinach plus other dark Green leafy vegetables are packed with high lutein and Beta-Carotene. These two antioxidants fight against the growth of cancer
2. Carrots
The antioxidant found in carrots is known as Beta –Carotene which can be converted into vitamin A in the body. Beta-carotene can curb the growth of prostate and lung cancer.
It belongs to the cruciferous family of vegetables including kales, cabbages, and cauliflowers. In most cases, people like steaming up, frying, blending into the soup, and even roasting.  cruciferous are rich in glucosinolate.
4. Peas
Peas are rich in saponins, a compound that fights against oxidative stress and cancer. Also, peas have high fibers that regulate bowel movements and embrace good bacteria in the gut. This sweet vegetable is a source of protein for vegetarians.
5. Sweet Potatoes
Sweet potatoes are sweet root vegetables  containing a lot of vitamins and minerals such as A, C, and B6, potassium, and beta-carotene
6. Brussel Sprouts
Brussels is the most nutritious veggies with an antioxidant called kaempferol which protects us from oxidative cell damage and diseases such as cancers, diabetes, and heart disease.           Also, Brussel performs the function of detoxification in the human body.
7. Tomatoes
Atomato is a spice used to add value or to sweeten food. Tomato contains lycopene, a strong antioxidant that fights against prostate cancer. Also, tomatoes contain other antioxidants such as beta carotene, lutein, and zeaxanthin.  Zeaxanthin is known for helping eyesight.
8. Seaweed
seaweed is one of the vegetables with omega 3, a fatty acid found in plants. Seaweeds have plentiful antioxidants that combat the damage of cellular. Brown seaweeds contain antioxidants such as fucoxanthin found in kelp and wakame vegetables.
9. Garlic
Garlic is a natural antibiotic. It was used to treat many ailments in ancient times such as stroke, high blood pressure, and thrombosis.
10. Cauliflower
Cauliflower belongs to the family of cruciferous. The main antioxidant in cauliflower is known as Indole-3-carbinol which has the effect of combating cancer.
Reasons why we need to eat whole Fruits and Vegetables.
  From what we have learned from above, we have seen that fruits and vegetables are of great help in terms of our diet and health. And now we are going to discuss the reasons why we need to eat whole fruits and vegetables.   
1. Fruits and vegetables are NUTRITIOUS and Delicious.
All fruits and veggies are packed with lots of nutrients which promote good health to our bodies. Whether  frozen, fresh, dried, and canned they all have  high nutritive value
locked in them. Although many people love to blend fruits which is minus fibers hence supplies us with fewer nutrients.  Fibers help us to control our bowel movements and to fight against colon cancer.
2. Reduce the RISKS of Chronic Diseases

Some terminal diseases or chronic diseases are incurable, these diseases are such as cancers, diabetes, stroke, and heart diseases [high blood pressure]. Fruits and veggies contain phytochemicals and antioxidants which are active substances preventing us from such diseases.
3. Sources of Dietary FIBERS.
Eating the whole fruit and vegetable provide one with lots of fibers that prevent constipation and maintain a healthy gut hence reducing bowel cancer
4. Maintain Health WEIGHT.
Most fruits and vegetables are low in calories and low in fat, so you can eat more without getting worried about extra calories or fats but we have exceptional fruits such as avocados, olives, and coconuts. You can’t gain weight or lose weight due to low saturated fat. Health  bodies are safe from diseases such as obesity, high blood pressure, and diabetes
5. Fruits and vegetables have ANTIOXIDANTS.
In our bodies, we have molecules [electrolytes] that move freely in the blood known as free radicals which can damage our body cells and cause diseases. If you eat lots of fruits and vegetables, you will get a lot of antioxidants that counteract these free radicals.
6. Boost COGNITIVE Ability
Fruits especially berries can improve cognitive knowledge by boosting one’s memory and also you can retrieve what you had learnt before.
7. Ready SNACK
Fruits and Vegetables are easy and quick to grab  and eat  on your way  out for
 your issues. Some fruits such as bananas, apples, avocado, and others can be good snacks and be peeled easily with your bare hands.
 Cholesterols are minimal in fruits and vegetables. Minerals are important in our bodies although some are needed in large quantities and some are needed in small quantities. Sodium is needed in small quantities, when consumed in large quantities, it causes high blood pressure which causes heart disease.
 9. Give us A VARIETY To Choose From.
Fruits and vegetables come in different colors, shapes, and flavors. Foods of the same colors contain similar compounds. One should try to consume a wide range of fruits and veggies daily to be supplied with healthy nutrients.
 Blue and purple foods like blueberries and eggplant contain compounds known as anthocyanin which protect the body from cancer. Red foods such as watermelon and tomatoes contain lycopene which fights against heart disease and prostate cancer. Green vegetables such as kale and spinach contain compounds, zeaxanthin, and lutein which combat eye-related diseases. White vegetables such as cauliflower contain sulforaphane which is against cancers.
10. For CLEANSING Purposes.
Some fruits and vegetables are eaten to cleanse our body system to eliminate acidity and toxins in the body. Two kilos of apples are eaten when raw, juiced, or baked without adding sweeteners daily for 3-5 days for cleansing purposes. Apple cleansing can help solve many problems in our bodies such as:

  •  Purifying the liver hence helps in good skin tone.
  • Restore healthy bacteria in the stomach.
  • Eliminate uric acid stored in the kidneys.
  • Absorbs intestinal toxins thus purifying the blood and the skin.
  • Eliminate sodium ions that are retained in fluid in tissues.
  • Add potassium ions into the body that normalize blood pressure.
  • Degenerate the cancerous cells in the colon

Fruits and veggies fill our stomachs with calories and fibers to supply us with energy to do work and move around.
12. Keep Our  Stomach HAPPY
Fruits and veggies make our stomachs happy because the food along the alimentary canal has moved well without obstruction due to the presence of fibers in food.
People should embrace a culture of eating a wide range of fruits and veggies daily. Always ensure the fruits and veggies are fresh and of good quality. Fruits and vegetables provide excellent sources of vitamins, minerals, and are high in fibers. Therefore, always aspire to have a variety alongside your meal at least a small piece than none. The journey of healthy living begins by embracing fruits and vegetables as well as combatting chronic diseases such as pressure, diabetes, and cancer.


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