You've heard it before, but it's something most of us can not argue with: fruits and vegetables. It is the most solid nutritional advice that does not require food or book fantastic approach to follow.
Eating fruits and vegetables helps prevent chronic diseases such as heart disease, cancer and diabetes. That research, he said, there are emerging on fruits and vegetables to your meals on the basis of the more intelligent and more powerful plants.
Here's what you should know:
1. Choose the variety.
Many people are locked into a routine of food and eating food instead composed of a larger sample. While a single food may have merit for health, it is much better from a nutritional point of view to shake your routine plant foods.
The complexity of different phytonutrients (or nutrients in plants) of various plant foods work together will be higher compared to exaggerate in any fruit or vegetable.
Researchers found that women who ate 8-9 servings of fruit and vegetables from 18 different botanical families compared to only 5 botanical families reduce damage to their DNA after only two weeks. It was not much, but the diversity of what we eat that makes the difference.
To bring: It is important to get a rainbow of colors every day in your meals. Ruts food outside and start moving along the health spectrum!
2. Cook vegetables instead of eating them raw.
One of the most popular questions I get is whether eaten raw or cooked vegetables.
Raw foods can be good for certain nutrients such as vitamin C, but many people find it surprising that most antioxidants and plant nutrients requires a bit of slack to make them active and kitchen accessible to the body.
I do not speak a lot of high-temperature cooking, but the subtle vapor (about 1-2 minutes), so that the plant becomes a beautiful, colorful, inviting you to eat.
Nutritional researchers found that steam treatment leads to a higher percentage of antioxidant activity in foods such as green pepper (antioxidant 467% more), cabbage (increased antioxidant 448%), carrots ( increase of antioxidant 291%) and asparagus (antioxidant 205% increase), compared to their crude forms.
Take Away: A little hot with vegetables makes its best protection for you.
3. Make good partnerships.
There is something to say about the synergy to certain foods together - it'll get great taste and great health benefits of the foods you eat.
For example, when cooking meat, they include spices like turmeric and rosemary in marinades or burgers. They are concentrated antioxidant and anti-inflammatory agents which protect against the formation of chemicals that cause cancer sources of reagents.
Put a slice of lemon in green tea to preserve the rich antioxidant catechins. One of my favorite combinations is black pepper and turmeric oil. It is the optimal cooking trio to boost the anti-inflammatory turmeric action!
Meals: Know the food combinations that are truly synergistic eat "smart".
4. Expect the Unexpected.
When certain foods released for various qualities, I call them "legends of the food." A good example is the banana. When I speak of the banana, you might think of his fame is its potassium content. However, a lawyer has more than twice the potassium of a banana (and 14 g of fiber).
Another example is the tomato, known for its relatively high amount of lycopene (lycopene is an important phytonutrients heart, prostate and immune health); However, the investigation has shown that lycopene was about 2.6 times more bioavailable from tomato papaya.
Kale, the darling of the field of child health, has become famous for its relatively high levels of lutein (Lutein is a phytonutrient that helps vision). In fact, kale has a good amount of lutein, but the parsley has the same amount, if not a little more.
Meals: Do not take "captions" food at nominal value. There may be better superstars of food to be explored.
5. See the most potential of plants.
We used to think of plant nutrients such as antioxidants. We always, but we now know more about the role phytonutrients play at work to trigger activities within the cell - and gene expression.
In other words, what we eat changes the destiny of our DNA.
Meals: Plant foods we eat "become" us, changing the expression of the function of DNA organs and how to obtain a large sample of phytonutrients from multiple sources on a consistent basis.
Yes, we all know we need to eat our vegetables, but what's even more exciting is the recent research that makes it even more attractive to do so! Take these things in your next meal herbal to start eating smarter health and healing.
Photo credit: Shutterstock
Eating fruits and vegetables helps prevent chronic diseases such as heart disease, cancer and diabetes. That research, he said, there are emerging on fruits and vegetables to your meals on the basis of the more intelligent and more powerful plants.
Here's what you should know:
1. Choose the variety.
Many people are locked into a routine of food and eating food instead composed of a larger sample. While a single food may have merit for health, it is much better from a nutritional point of view to shake your routine plant foods.
The complexity of different phytonutrients (or nutrients in plants) of various plant foods work together will be higher compared to exaggerate in any fruit or vegetable.
Researchers found that women who ate 8-9 servings of fruit and vegetables from 18 different botanical families compared to only 5 botanical families reduce damage to their DNA after only two weeks. It was not much, but the diversity of what we eat that makes the difference.
To bring: It is important to get a rainbow of colors every day in your meals. Ruts food outside and start moving along the health spectrum!
2. Cook vegetables instead of eating them raw.
One of the most popular questions I get is whether eaten raw or cooked vegetables.
Raw foods can be good for certain nutrients such as vitamin C, but many people find it surprising that most antioxidants and plant nutrients requires a bit of slack to make them active and kitchen accessible to the body.
I do not speak a lot of high-temperature cooking, but the subtle vapor (about 1-2 minutes), so that the plant becomes a beautiful, colorful, inviting you to eat.
Nutritional researchers found that steam treatment leads to a higher percentage of antioxidant activity in foods such as green pepper (antioxidant 467% more), cabbage (increased antioxidant 448%), carrots ( increase of antioxidant 291%) and asparagus (antioxidant 205% increase), compared to their crude forms.
Take Away: A little hot with vegetables makes its best protection for you.
3. Make good partnerships.
There is something to say about the synergy to certain foods together - it'll get great taste and great health benefits of the foods you eat.
For example, when cooking meat, they include spices like turmeric and rosemary in marinades or burgers. They are concentrated antioxidant and anti-inflammatory agents which protect against the formation of chemicals that cause cancer sources of reagents.
Put a slice of lemon in green tea to preserve the rich antioxidant catechins. One of my favorite combinations is black pepper and turmeric oil. It is the optimal cooking trio to boost the anti-inflammatory turmeric action!
Meals: Know the food combinations that are truly synergistic eat "smart".
4. Expect the Unexpected.
When certain foods released for various qualities, I call them "legends of the food." A good example is the banana. When I speak of the banana, you might think of his fame is its potassium content. However, a lawyer has more than twice the potassium of a banana (and 14 g of fiber).
Another example is the tomato, known for its relatively high amount of lycopene (lycopene is an important phytonutrients heart, prostate and immune health); However, the investigation has shown that lycopene was about 2.6 times more bioavailable from tomato papaya.
Kale, the darling of the field of child health, has become famous for its relatively high levels of lutein (Lutein is a phytonutrient that helps vision). In fact, kale has a good amount of lutein, but the parsley has the same amount, if not a little more.
Meals: Do not take "captions" food at nominal value. There may be better superstars of food to be explored.
5. See the most potential of plants.
We used to think of plant nutrients such as antioxidants. We always, but we now know more about the role phytonutrients play at work to trigger activities within the cell - and gene expression.
In other words, what we eat changes the destiny of our DNA.
Meals: Plant foods we eat "become" us, changing the expression of the function of DNA organs and how to obtain a large sample of phytonutrients from multiple sources on a consistent basis.
Yes, we all know we need to eat our vegetables, but what's even more exciting is the recent research that makes it even more attractive to do so! Take these things in your next meal herbal to start eating smarter health and healing.
Photo credit: Shutterstock
