Discover the benefits of fruits and vegetables

                     Welcome to session three of the Healthy Eating Made Easy series. In the session

you will learn how to fill up on fruits and veggi

es for better health. In the

session we will discuss the benefits of eating more fruits and vegetables. The

fruit and veggie MVPs. How spices contribute to a healthy diet ,and

independence member resources. So let's get started.

Every time you include this amazing food group in your diet you immediately

improve your health. Fruits and vegetables are high in nutrients yet low

in calorie which is a great combo. They are bursting with an assortment of

vitamins and minerals, phytochemicals and they are high in fiber

which means you can eat plenty without worries of weight gain. Fruits and

veggies are sources of many essential nutrients including potassium, dietary

fiber, vitamin C, and folate. A diet rich in fruits and vegetables can lower blood

pressure, reduce the risk of heart disease and stroke, prevent some types of

cancer, lower risk of eye and digestive problems, and have a positive effect on

blood sugar which can keep appetite in check.

You should eat as many and as much a variety of fruits and vegetables as

possible. Let's take a look at the fruit and vegetable MVPs. Private chemicals are

plant chemicals that have protective and disease preventing properties. They are

non-essential nutrients meaning that they are not required by the human body

for sustaining life. Plants produce these chemicals to protect themselves and it

turns out that they can also protect humans against disease. There are more

than a thousand known phytochemicals. Some of the well known phytochemicals

are lycopene and tomatoes. Resveratrol found in red wine flavonols found in

dark chocolate and flavonoids found in fruit. These fruit MVPs are loaded with

disease-fighting phytochemicals berries, cherries plums, whole citrus, cantaloupe,

red grapes ,apples, pears, Kiwi ,apricots. The more colorful the food the more it's

packed with valuable nutrients. Have a little bit of every color each and every

day. Remember color means health, the deeper and richer the color the more

phytochemicals vitamins and minerals present in the food. In fact dark leafy

greens pack more nutrient per unit calories than any other food so go ahead

and color your plate with these vegetable. Mvps cruciferous vegetable,

kale, broccoli, brussel sprouts, collards, carrots, garlic, onions, leeks, tomatoes

asparagus, sweet potatoes, dark leafy salad greens, like spinach bell peppers.

Get into the simple and super healthy habit of adding herbs and spices to your

food. They add flavor it's almost any dish which means we can cut back on

added fats, sauces and salt, and they are exploding with beneficial phytochemicals.

Here are some of our favorites parsley provides. Vitamin A, potassium calcium,

vitamin C, and can boost a higher concentration of flavonoids than any

other food. Rosemary can enhance insulin sensitivity which translate to a

healthier metabolism. Cilantro works as a natural antibiotic against Salmonella.

Oregano is loaded with antioxidant power up to 40 times more than Apple's. Garlic

boosts the immune system which makes it the perfect spice for cold and flu

season. Cinnamon can boost insulin sensitivity and improve cholesterol and

glucose metabolism. Ginger is packed with anti-inflammatory properties and has

been shown to boost immunity and reduce nausea. Curry and turmeric are filled

with one of the most potent natural anti-inflammatory agents ever identified.

And hot pepper can boost mood. Did you know adding just one serving of produce

to your diet makes a difference and one extra serving has been shown to reduce

cardiovascular risk by 14%. For best results strive for seven or more

servings of fruits and vegetables a day eating the recommended serving of fruits

and vegetables is easier than you think you can add 1/2 cup of fruit

to your cereal. Enjoy a half cup of bell peppers for a mid-morning snack, eat a

healthy salad at lunch ,and eat another serving of your favorite vegetable at

dinner. Lycopene gives Tomatoes their vivid red

color and is one of the most potent antioxidants ever identified as an

anti-cancer agent. Lycopene seems to protect the prostate the most strongly.

Research has revealed that lycopenes protective power is enhanced when

tomatoes are processed and are cooked so enjoy salsa, tomato paste and marinara

sauce. Berries other deep red blue and purple hues to classify de chemicals

called anthocyanins. Anthocyanins have potent antioxidant power especially when

it comes to fighting inflammation. When you regularly consume berries along with

other anthocyanin rich foods like cherries, red cabbage and red onions you

are protecting your body from some of the most common and deadliest illnesses

known to man. So flora fain is one of the most powerful anti-cancer compounds

nature provides. Its special cancer-fighting powers are largely due

to its ability to boost the body's detoxifying enzymes systems. Eating your

broccoli along with other cruciferous vegetables including cabbage, kal,e

cauliflower, Brussels sprouts and collards will send your detoxifying

cancer protective enzyme system into overdrive. Did you know that some of the

same pigments that give plant foods their deep rich color can provide

built-in SPF for your skin the most potent SPF foods include dark leafy

greens, sweet potatoes, tomatoes, carrots red and orange bell peppers, berries and

even dark chocolate. The best nutritional strategy is to eat as many and as much a

variety of fruits and vegetables as possible. Follow these strategy tips,

strive to have seven servings about four cups total of fruits and vegetables a

day. Double up on fruits and vegetable side dishes. Feature vegetables as a main

dish, fill your plate with vegetables before anything else.

Eat fruits and vegetables as a snack. Remember color means health the deeper

and richer the color the more phytochemicals vitamins and minerals

present in the food. Thank you for participating in session three of the

Healthy Eating Made Easy series here's a list of resources for independence

members.