Today, we are going to take a quick look at these fruits and vegetables so that when people (especially children) ask why they should eat vegetables and fruits, you can tell them.
Many plant families contain phytochemicals, natural plant substances that work with nutrients and dietary fiber to protect against disease. Phytochemicals can be found in the following fruits and vegetables:
Citrus Fruits: Phytochemicals in oranges, tangerines and grapefruits may help the body resist cancer-causing chemicals (carcinogens), prevent harmful blood clotting and avoid eye problems.
Melons, Berries: Melons and berries of all varieties may assist the immune system and help lower blood cholesterol. This family includes kiwifruit, cucumbers, squash and pumpkins.
Grapes: Red grapes especially may help resist carcinogens, protect DNA in cells and prevent harmful blood clots that trigger heart attacks and strokes.
Cabbage Family: Broccoli, cauliflower, Brussels sprouts, kale, bok choy, collards, turnips, mustard greens and watercress may lower the risk of hormone-related cancers, help protect DNA and boost the body’s ability to fight off cancer.
Deep-Yellow and Orange Fruits and Vegetables and Leafy Greens: Phytochemicals in apricots, persimmons, cantaloupe, sweet potatoes, pumpkins and carrots may help against cancer, fatty plaque in the arteries, blood clots and loss of eye sights.
Onions, Garlic, Leeks and Chives: This class of vegetables may help the body produce less cholesterol, block cancer-causing chemicals in the body, control cancer cells and eliminate toxic chemicals.
Soybeans, Tofu, Soy Milk and Dried Beans: This family group may block hormone-related cancers; stimulate the immune system and slow tumor growth, especially in the colon. Beans contain fiber, iron, protein, folate; helps prevent neural tube birth defects and may help to prevent heart attacks.
Please note the way that the cook in the household prepares these fruits and vegetables may help prevent many of the health problems. Prepare these foods as close to the way that they look like “Mother Nature” grew them.
A couple of my favorite recipes are:
¾ cup chopped tomatoes
1/3 cup chopped green pepper
¼ cup chopped onion
¼ teaspoon of salt (or less)
Sprinkle of basil
1/3 cup shredded low-fat cheddar cheese
Wash the Zucchini and place in a saucepan with the peeling on; bring to a boil. Cover and reduce heat and simmer until tender (about 8 minutes). Drain and cool. Cut Zucchini lengthwise; remove and reserve the pulp leaving a firm shell. Chop pulp; combine next 5 ingredients. Place shells in a baking dish. Spoon vegetable mixture into shells. Bake at 400 degrees for 15 minutes. Sprinkle with cheese and bake an additional 5 minutes.
Calories: 34; Fat 1/7 grams
2 cups of ice
6 ounce low fat; low sugar yogurt
2 cups blueberries
1 medium banana (chopped)
1 kiwifruit (diced)
1 small peach (diced)
Prepare all the fruit and place all ingredients in blender until smooth. (What is so good about this is that children can make this and it cost less to make it at home than purchase it at a specialty store! Also, it can be made and placed in the freezer if you have extra!)