Nutritional POWERHOUSE - Watermelon





                                                                                  Challa Suresh

       The Watermelon is a member of the Cucurbitaceae family,are fruits like cantaloupe, pumpkin and similar plants that grow on vines on the ground. The scientific name for watermelon is Citrullis lanatus.

     The watermelon fruit, loosely considered a type of melon, has a smooth exterior rind (green, yellow and sometimes white) and a juicy, sweet interior flesh (usually pink, but sometimes orange, yellow, red and sometimes green if not ripe). If you have ever tasted a watermelon, it is probably no surprise to you why this juicy, refreshing fruit has this name.

     Watermelon has an extremely high water content, approximately 92%, giving its flesh a crumbly and subtly crunchy texture and making it a favorite thirst-quenching fruit. Watermelon has always been a good source of vitamins A and C, and provides potassium and fiber. 

     Scientists indicate that watermelon contains high levels of lycopene-an antioxidant that may help the body fight cancer and prevent disease. Found only in select fruits and vegetables, lycopene is very effective at trapping cancer-promoting agents called free-oxygen radicals. A study conducted by Harvard University found that men who ate lycopene-rich diets of tomatoes and tomato products had a much lower risk of developing certain cancers, especially prostate cancer. Lycopene is found only in red watermelon varieties. In fact, it gives watermelon its red colour, thus, the redder the watermelon, the more lycopene it contains. We have always known that watermelon offers a number of benefits but as lycopene continues to emerge as a possible important, effective agent in disease prevention. In addition to lycopene, watermelon offers a host of other health benefits. It is fat-free, yet delivers 100 percent on the critical energy component found in functional foods.

Nutriton facts (per cup): 

There are 46 calories, 1 gram of fiber in one cup of Watermelon

Macronutrients:

• Water: 140.83 g • Calories: 46 • Protein: 0.94 g • Carbohydrates: 11.63 g • Fiber: 0.6 g • Sugars: 9.55 g • Total Fat: 0.23 g • Saturated Fat: 0.025 g • Monounsaturated Fat: 0.057 g • Polyunsaturated Fat: 0.077 g • Cholesterol: 0 mg

Micronutrients:

• Calcium: 11 mg • Iron: 0.37 mg • Magnesium: 15 mg • Phosphorus: 17 mg • Potassium: 172 mg • Sodium: 2 mg • Zinc: 0.15 mg • Vitamin C: 12.5 mg • Thiamin: 0.051 mg • Riboflavin: 0.032 mg • Niacin: 0.274 mg • Pantothenic Acid: 0.340 mg • Vitamin B6: 0.069 mg • Vitamin B12: 0 mcg • Folate: 5 mcg • Vitamin A: 876 IU • Vitamin E: 0.08 mg • Vitamin K: 0.2 mcg

Phytonutrients:

• beta Carotene: 467 mcg • beta Cryptoxanthin: 120 mcg • Lycopene: 6979 mcg • Lutein and Zeaxanthin: 12 mcg

Benefits:

   Watermelon is not only delicious, but extremely healthy, as well. It is an excellent food for weight loss. It is very effective in promoting intestinal elimination, keeping the body free from toxic wastes. Watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. In fact, most melons are rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes. Infact,  potassium-rich diet helps keep salt from raising blood pressure and may also reduce the risk of developing kidney stones and possibly age-related bone loss.

    Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Both beta carotene with vitamin A help support good eyesight and prevent glaucoma.

    High intakes of combined beta-carotene and vitamin C have demonstrated, through clinical and scientific studies, a propensity for warding off various cancers and heart disease, reducing arthritis symptoms, and minimizing asthmatic breathing problems.

    A surprise nutrient is vitamin B, especially B1 (thiamine) and B6 (pyridoxine). Thiamine is important for maintaining electrolytes and nervous system signal transmissions throughout the body. Pyridoxine is essential for enzymatic functions that convert food into cellular energy.

     Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage. They are able to oxidize cholesterol, making it stick to blood vessel walls, where it can lead to heart attack orstroke. They can add to the severity of asthma attacks by causing airways to clamp down and close. They can increase the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions, and they can damage cells lining the colon, turning them into cancer cells. Fortunately, vitamin C and beta-carotene are very good at getting rid of these harmful molecules and can therefore prevent the damage they would otherwise cause.

      As a matter of fact, high intakes of vitamin C and beta-carotene have been shown  to reduce the risk of heart disease, reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis. A cup of watermelon provides 24.3% of the daily value for vitamin C, and, through its beta-carotene, 11.1% of the DV for vitamin A.

      Its juice is easily digestible and are completely absorbed for all its minerals, providing much needed nutrients to the body. The alkalinizing effect maintains the acid-alkaline balance in the body, neutralizing the toxic condition of the body resulting from excessive intake of acid-forming foods. Drawing from the rich anti-oxidant and beta-carotene, the health effects of watermelon juice are immense.

Health effects:

Asthma: The powerful anti-oxidant in watermelon reduces toxic matters in the body, that in turn reduces asthma attacks.

Arthritis: The rich beta-carotene and vitamin C content in this big fruit do wonders in quenching inflammation that contributes to conditions like osteoarthritis or rheumatoid arthritis.

Cholesterol: Watermelon juice is healthful in preventing cholesterol from clogging arteries and can increase HDL, the good cholesterol, reducing the risks of cardiovascular diseases.

Constipation: Drink a big glass of watermelon juice. It is very effective in aiding the elimination of wastes. Consuming plenty of this red juice will do a lot of good.

Prostate Cancer: Lycopene (from red watermelons) has been extensively researched for its

anti-oxidant and cancer-preventing properties. It is reported to be especially protective against prostate cancer.

Bladder problems: Its cleansing and natural diuretic effect is totally healing for kidney and bladder problems

Heart attack: The combination of folic acid and the other essential vitamins in this fruit plays an important role in reducing the risks of heart attacks, strokes and colon cancer.

Itchiness: As watermelon juice cleanses the body of toxic wastes, it also greatly reduces itchiness that result from toxicity of acidosis

Fluid retention: Its diuretic action helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

Skin Blemish: Use watermelon externally by applying a small piece liberally on your face. Leave for ten minutes, then wash off with warm water, followed by a splash of cold water.

Hence, friends Consume the Pink fruit for your Pink of health

ROUGHAGE IN THE DIET - FIBER

                                                   Challa Suresh

     Fiber or "roughage" as it is also known, is essentially a carbohydrate and is found solely in plants. It is found in the walls of the plant's cells and is the only part of the plant that cannot be digested by the human body.

     The main function of fiber is to keep the digestive system healthy and functioning properly. Fiber aids and speeds up the excretion of waste and toxins from the body, preventing them from sitting in the intestine or bowel for too long, which could cause a build-up and lead to several diseases.

     There are two basic types of dietary fiber: soluble and insoluble fiber, depending on whether it dissolves in water. Both soluble and insoluble fiber is indigestible by humans. Although insoluble fiber and its health benefits have been known for some time, the benefits of soluble fiber have only recently appeared. Fiber passes through the body virtually unchanged along with other digested food until it arrives at the large intestine. What happens next depends on which type of fiber is present.

     Insoluble fiber promotes the growth of a certain friendly bacteria that ferments and makes the waste material soft and bulky, which in turn helps it to pass through the intestines quicker to the bowel and out of the body. Insoluble fiber prevents constipation, which consists of small, hard and dry faeces that are hard to pass, by adding bulk and liquid to aid movement, and promote regular bowel movements. A larger and softer stool is able to pass through the intestines and bowel more easily and fluidly and is easier to evacuate. As waste material passes through the body quickly and does not stay in the intestines or bowel for very long, toxins are not able to build up and accumulate. This is important in the prevention of distressing diseases such as bowel cancer or other cancers, constipation, irritable bowel syndrome, hemorrhoids and diverticulitis. Insoluble fiber can be found in foods such as bran, whole meal flour and breads, brown rice, whole grain cereals, vegetables, edible peels of fruit, nuts and seeds.

     Soluble fiber absorbs water in the intestine, which softens the stool and helps the waste material move through the body more quickly. It is thought that soluble fiber may help to reduce the level of cholesterol in the blood. This is due to the fact that soluble fiber binds the cholesterol from food or from bile acids, which are made up of cholesterol, preventing it from being absorbed into the bloodstream. This is then eliminated as waste, as the fiber cannot be digested. Soluble fiber also slows down digestion and the sudden release of energy, especially from carbohydrates into the bloodstream. This means that blood sugar levels are more stable, which is good for people with diabetes, and energy or glucose is released slowly and steadily, preventing sudden feelings of tiredness, lack of energy or hunger pangs. Soluble fiber-rich foods include fruits, vegetables, lentils, peas, beans, oats, barley, oatmeal, potatoes, dried fruit, soya milk and soya products.

Importance of Fiber

     Eating a diet that does not contain enough fiber can lead to bowel irregularities and stomach discomforts. Foods that do not contain any or contain very little fiber include refined cereals and white bread, meat and animal products, dairy produce and fast foods. An adequate intake of fiber is about 18g a day, however anything up to 30g - 35g is recommended. If you are going to increase the amount of fiber in your diet, you should also drink higher levels of water to compensate the water that is absorbed by the fiber; otherwise this could also lead to constipation.

Adverse effects of Fiber

      Just as too little fiber in the diet is not good for the body, too much fiber can also have a negative impact. Too much fiber can lead to a deficiency in important minerals such as zinc, calcium and iron. These minerals sometimes bind to the fiber, which is then eliminated from the body without allowing the minerals to be absorbed into the bloodstream. Fiber-rich foods should be increased gradually, starting off with adding more fruit, vegetables and cereals to the diet first. This is because foods such as pulses and beans can lead to excessive flatulence and abdominal discomfort if the body is not used to them. This is not a long-term problem and should only last for a few days whilst the body has time to adjust.

      Foods that are rich in fibre are generally low in fat and calories and do not make you put on weight. In addition, fibre slows down digestion, making you feel satisfied and full up for longer. This will stop you from snacking on unhealthy foods, which do make you put on weight. Fibre-rich foods are often bulky and fill you up quicker as well, which prevents you from overeating. This type of food also slows down the rate at which you eat, giving your brain time to register that your stomach is full with food.

Introduce slowly fiber to the diet

      Fiber should be introduced gradually into the diet and can be done in a number of ways including: Start the day with porridge, high fiber cereals or whole meal bread; Eat more portions of fruit and dried fruit.; Eat potatoes with their skins intact; Include chickpeas or lentils to salads, stews and curries; Try to eat more raw fruit and vegetables; Add seeds and nuts to salads or eat as a snack; Switch to brown rice, brown bread and whole meal pasta; Buy foods containing whole grains; Add barley to homemade soups; Remember to also increase your water intake.

Getting enough in the diet can lower the risk of developing certain health conditions:

Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect. Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. (such as oats, rye barley, and beans)

Cancer. The consumption of fiber speeds up the passage of food through the body. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. Other types of cancer that may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.

Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication or do without it altogether.

Diverticular disease is a range of conditions that develop from the presence of one of more small pouches that protrude out of the normally smooth wall of the colon; these pouches can become inflamed and cause symptoms that include abdominal pain, constipation or diarrhea, and bleeding from the rectum,   a condition known as diverticulitis. Generally, this condition is caused from being in a continuous state of constipation, so the way to prevent it is to move the food through the system efficiently.

Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol). Additional fiber in the diet will slow digestion and lessen the effects of insulin.

Hence, Try the rough foods and get smooth results

Diet for Hair Loss

                                                                                                                                                                                                                                                                               




                                                                  Challa Suresh     

          Alopecia is the medical or technical name for hair loss. The loss of hair can occur on the scalp or on any part of the body that normally has hair, such as eyebrows or eyelashes. A certain amount of hair loss is normal. The average person normally sheds 50 to 100 hairs every day. The hair shed daily is not necessarily permanent hair loss. Most of the hair we shed grows back. All hairs have a life expectancy of three to six years. At any given time, some of our hair is growing, some is done growing and in the resting stage, and some is in the falling-out stage. Everyone sheds hair at about the same rate, but there are some people, through genetics, who have fewer new hairs that grow to replace those that shed. Pattern baldness or permanent hair loss is simply the result of genetic programming. Increased hair shedding, or temporary hair loss can be caused by a host of different reasons. Some of these reasons include poor nutrition and diet, genes, hormones, age, medications such as chemotherapy, radiation treatment, infections, stress, chemicals used for certain hairstyles, and rapid weight loss. Certain illnesses and diseases can also cause hair loss or hair shedding. Examples include anemia, low thyroid hormone levels, lupus, and sometimes cancer. In most of these cases, hair loss is not permanent.

Nutrition and Dietary Recommendations

Nutritional deficiencies can contribute to increased hair shedding by weakening hair shafts that cause breakage to the hair and slow regrowth. Hair problems that are caused by nutritional deficiencies can be corrected by a proper diet. Principal nutrients that are involved include vitamin A, certain B vitamins, the vitamin biotin, vitamin C, copper, iron, zinc, protein, and water.

Vitamin A

Adequate intake of vitamin A is vital in helping to promote the growth and health of cells and tissues throughout the body, including the hair and scalp. Prolonged vitamin A deficiency can lead to hair loss and dandruff caused by the buildup of cellular debris in the hair follicles. The daily intake of vitamin A for adults is 5,000 IU (international units). The body actually gets vitamin A in two ways: from plant sources in the form of carotenoids, such as beta carotene, that convert to vitamin A in the body. These sources include red, yellow, and orange fruits and vegetables as well as some dark green leafy vegetables. The body also gets vitamin A from animal sources in the form of retinol. Good animal sources include:  liver, fish oil, eggs, fortified milk and other foods fortified with vitamin A.

Vitamin B6, folic acid, vitamin B12

     All three of these B vitamins are essential to the normal formation of red blood cells or the hemoglobin (iron-containing) portion of red blood cells. The primary function of hemoglobin is to carry oxygen from the lungs to tissues in the body, including the hair. Healthy and strong hair is dependent on a constant supply of blood and oxygen. A deficiency of these B vitamins can cause reduced blood and oxygen supply to the hair, leading to increased hair shedding, damaged hair, and slow regrowth. The reference daily intake of vitamin B6 is 2.0 milligrams per day for the average adult. The best sources of vitamin B6 are protein-rich foods such as: chicken, fish, pork, liver, kidney, soybeans. Whole grains, cereals, nuts, and legumes also contain reasonable amounts.

      The reference daily intake of folic acid is 400 micrograms for the average adult. Sources of folic acid include:  leafy vegetables, orange juice, avocado, beets, broccoli, brewer’s yeast, liver,wheat germ and  some fortified cereals.Most enriched grain products, such as bread, flour, rice, macaroni, and noodles, must be fortified with folic acid according to a new law.

     The reference daily intake of vitamin Bl2 is 6.0 micrograms for the average adult. B12 is found mostly in animal foods such as:  meat, fish, poultry, eggs, milk and  other dairy foods.

Biotin

    For people who eat a healthy diet, biotin deficiency is rare. Besides getting biotin from select food sources, biotin is also manufactured in our intestines by gut bacteria. In rare instances though, biotin deficiency can cause hair loss. A study in the American Journal of Clinical Nutrition researched two adult patients receiving TPN (total parenteral nutrition, which is a form of nutrition used by the very ill who cannot use their gut for digestion and must have specialized nutrition through a large catheter inserted directly into the vein) on a long-term basis. Both patients had severe loss of hair. These patients, due to their medical condition, did not manufacture biotin in their gut and consumed no biotin orally or parenterally. Daily supplementation of biotin resulted in the gradual regrowth of healthy hair.

     Seborrheic dermatitis is a common condition that results in excessive oiliness and dandruff on the scalp. This condition usually occurs in infants and the elderly. In infancy this condition is known as cradle cap. Several case studies have shown successful treatment of cradle cap when the mother is given biotin if breast-feeding or given directly to the infant if she is not. The beneficial effects of biotin on the health of hair possibly reflect an ability for the vitamin to improve the metabolism of scalp oil. The reference daily intake for biotin is 300 micrograms for the average adult. Biotin is found in a wide variety of food. Some of the best sources include:  eggs, liver, yeast breads and cereals.

Vitamin C

     A vitamin C deficiency can cause the hair to be susceptible to problematic splitting and breaking. This usually only occurs with severe deficiency and can be reversed when vitamin C intake is increased. Vitamin C is essential to producing collagen, a connective tissue that gives structure by holding tissues in the body together, such as the tissue in hair. The reference daily intake for vitamin C is 60 milligrams for the average adult. People who smoke need twice as much vitamin C as nonsmokers. Vitamin C is found in plant sources such as: citrus fruits,berries, melons, peppers, dark green leafy vegetables, potatoes and tomatoes

Copper

     Copper is a trace mineral that is essential for the formation of hemoglobin and is needed to carry oxygen in red blood cells. Hemoglobin is necessary for the maintenance of an adequate supply of blood to the hair shaft. A deficiency of copper can weaken the hair shaft and cause increased hair shedding. A deficiency rarely comes from not getting enough copper in the diet; instead, it usually comes from genetic problems or from too much zinc in the diet. Excess zinc from dietary supplements can inhibit the absorption of copper in the body. The reference daily intake of copper is 2.0 milligrams for the average adult. The best sources of copper include: organ meats, especially liver, seafood, seeds and nuts

Iron

     Iron’s main job is to carry oxygen in the hemoglobin of red blood cells. Iron deficiency can lead to a condition called anemia and can lead to possible hair loss or increased hair shedding. Anemia can be easily diagnosed with a blood test and is characterized by fatigue, weakness, and general poor health. Anemia can be caused by more than just iron deficiency. The reference daily intake for iron is 18 milligrams. The recommended daily allowance of iron increases during pregnancy and breast-feeding. It also increases for women who are pre-menopausal due to blood and iron losses from the menstrual flow. There are two types of iron sources: heme and non-heme iron. Heme iron is absorbed in the body more easily. Heme iron sources include animal products such as meat. Non-heme iron comes from mostly plant foods, such as spinach, red kidney beans, and bran. It isis not absorbed as easily in the body as heme iron. You can enhance your body’s ability to absorb non-heme iron by consuming vitamin C sources and heme iron sources in the same meal.

Zinc

     Dandruff and hair loss are both conditions associated with zinc deficiency. Zinc is a mineral that promotes cell reproduction and tissue growth and repair. Zinc also functions in the maintenance of the oil-secreting glands attached to hair follicles. The reference daily intake of zinc is 15 milligrams for the average adult. Good sources of zinc include foods of animal origin, including seafood. Eggs and milk also supply zinc in smaller amounts. Whole-grain products, nuts, seeds, and legumes contain zinc, but in a form that is less available to the body.

Protein

Protein is needed by every cell in the body, including the cells needed in normal hair growth. Without adequate protein intake, the body cannot efficiently make new hair to replace the hair that has shed. Protein comes from:  meat, poultry, fish, eggs, milk, cheese, yogurt and soy products

     All of these protein foods contain complete proteins or proteins that contain all nine essential amino acids (building blocks of proteins) necessary for optimal health. Plant foods such as dried beans, seeds, nuts, grain products, and many vegetables also contain protein, but not in the complete form. Eating a variety of plant foods helps to ensure you receive adequate amounts of amino acids.

Water

    Water is one of the most important nutrients essential for life. Proper hydration is an important factor in healthy hair and in promoting good health. The recommended amount of water to drink each day is 64 ounces or eight 8-ounce glasses. Every cell and every system in the body uses water to function properly. Water is involved in the transport of vitamins, minerals, amino acids, and many other nutrients.

Other Reasons for Hair Loss

     Nutritional deficiencies can be a reason for accelerated hair shedding or temporary hair loss. Conditions that may contribute to poor nutrition and cause hair loss as a side effect include eating disorders such as anorexia. Anorexia can cause severe malnutrition and cause a high proportion of hair follicles to stop their growth cycle. After several months, these hairs shed and the body is not equipped nutritionally to grow back new ones. Normal hair growth returns with adequate nutrition intake.

     Rapid weight loss is another reason for accelerated hair shedding. Dropping weight too quickly and/or participating in a fad diet that is not nutritionally sound can cause imbalances in the body and cause increased hair shedding. Following a healthy weight-loss program can prevent this from happening.

Hence

Most cases of balding or permanent hair loss results from genetic disposition or heredity influences. Temporary hair loss or hair shedding can result from poor nutrition, among other conditions. Good nutrition can be potentially beneficial to the health of your hair and scalp. If you consume a healthy diet, nutrient deficiencies, as described above, should not be a problem. A healthy diet includes eating most of your calories from the following:  grain products, vegetables, fruits, reduced-fat dairy products, lean meat, fish, poultry, legumes and  unsaturated fats.

    Good nutrition also means eating fewer calories from saturated fats and sweets. Experts agree that following the Food Guide Pyramid, which is a general eating guide that includes all of the daily food groups, offers a reliable and easy-to-follow plan to guide you through developing a healthy diet. A healthy diet ensures the intake of essential vitamins and minerals that contribute to your health and a healthy head of hair. Regular exercise and stress management, limiting alcohol intake, and avoiding tobacco are also essential to good health and are important for the prevention and treatment of temporary hair loss.

          All the Best Friends.

Boost Your Diet with a Rainbow of Fruits and Vegetables

Challa Suresh

Eat more fruits and vegetables every day!

     People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

     People need different amounts of fruits and vegetables depending on their age, gender and amount of daily physical activity. For example, the recommendation for a 40-year-old male who gets about 60 minutes of daily physical activity is 2 cups of fruit and 3½ cups of vegetables. The recommendation for a 15-year-old female who gets less than 30 minutes of daily physical activity is 1½ cups of fruit and 2½ cups of vegetables. To meet their daily goal, most people need to increase the amount of fruits and vegetables they eat every day. All product forms count – fresh,frozen, canned, dried and 100% juice. Whole fruits, however, usually contain more fi ber than juice.

Sample the spectrum of fruits and vegetables

Scientists are regularly reporting new health benefi ts associated with fruits and vegetables. Eating more fruits and vegetables is a worthwhile goal. Eating a variety of different colors of fruits and vegetables every day is a new way of thinking about meeting the goal.

Healthy reasons to eat a rainbow of colorful fruits and vegetables

Red fruits and vegetables are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes. Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too. These are some examples of the red group: • Red apples • Red peppers • Beets • Pomegranates • Red cabbage • Red potatoes • Cherries • Radishes • Cranberries • Raspberries • Pink grapefruit • Red grapes • Strawberries • Tomatoes • Watermelon

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function. One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness. Carotenoids also may be good for your heart.One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables. Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.Some examples of the orange/yellow group include: • Yellow apples • Peaches • Apricots • Pears • Butternut squash • Yellow peppers • Cantaloupe • Carrots • Pineapple • Grapefruit • Pumpkin • Lemons • Mangoes • Yellow summer or winter • Nectarines squash • Oranges • Sweet corn • Papayas • Sweet potatoes • Yellow tomatoes • Yellow watermelon

Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated. The “indoles” in broccoli, caulifl ower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects. Some examples of the green group include: • Green apples • Honeydew melon • Asparagus • Lettuce • Avocados • Limes • Green beans • Green onions • Broccoli • Peas • Brussels sprouts • Green pepper • Green cabbage • Spinach • Cucumbers • Green grapes.

Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging. These are some examples of the blue/purple group: • Blackberries • Purple grapes • Blueberries • Raisins • Eggplant • Figs • Juneberries • Plums • Prunes.

White fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too. Some examples of the white group include: • Bananas • Onions • Cauli flower • Garlic • Potatoes • Ginger • Turnips • Jicama • Mushrooms

Preserve some nutrients

To preserve nutrients when preparing fruits and vegetables, consider these tips: ● Limit peeling to preserve fi ber content. ● Steam, broil, microwave or cook in small amount of water ● Avoid boiling. Prolonged exposure to water and heat can break down chemicals unstable to high temperatures ● Serve foods promptly. The longer they stand, the more nutrients are lost.

Fruit and vegetable safety

Improperly handled fruits and vegetables can become contaminated with Salmonella and E. coli, potentially leading to food borne illnesses. Fresh fruits and vegetables should be washed well with plenty of running water to be safe. Cross contamination must also be avoided. Follow these tips to keep produce safe from store to home: ● Examine fresh fruits and vegetables for signs of freshness before purchase ● Pack fresh produce away from meats in the grocery cart and in separate bags ● Wash hands with warm water and soap for 20 seconds before preparing fruits and vegetables ● Rinse all fresh produce with running water, using a brush if necessary. Do not use soap ● Remove outer leaves of lettuce and cabbage ● Use separate cutting boards for cutting up fresh produce and for meat ● Clean cutting boards with soap and water. Sanitize with a solution of 1 tsp. bleach per 1 quart water ● Serve cut-up fresh produce in containers over ice ● Store cut-up fruits at or below 40 degrees.

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems. Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production. The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver. Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

     Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure. Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains. Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation. Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease. Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases. The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive. Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from commercially available so called  Ready Made Packaged Foods.So try to colour up your food for better health choosing a colour everyday in your diet.