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NUTRITION

Feed your body with the nutrients that we need to keep healthy. Ask a Nutritionist. Phone , Text or email. E transfer only

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NUTRITION

So what are whole foods? It is defined as food that has not been made into processed food. It is food that is still in its natural state. Such as fruits, vegetables, rice, grains, nuts, meat, eggs what is the definition of nutrition. It is defined as to how living things use food to support their existence, and if done properly can help to maintain health and well-being. So why are some people still eating junk food. Are they hooked or is it because they feel purchasing healthy whole foods is too expensive, but they fail to realize that being ill is more expensive. What is the definition of Healthy eating it is making sure that we refrain from eating unhealthy foods and making sure that we know how to pick nutritious healthy foods to consume. I have spoken to a few people and the main issue was that as mentioned above 1) Healthy organic wholesome food is too expensive. Another is that some people say that they do not have time to cook or are too tired to cook. It does not take long to make a nutritious dinner about 20 minutes to make sure that you hopefully can stay healthy. What is the definition of organics? Organics is defined as food that is grown without the use of pesticides. So what is the difference between organic and non-organic fruits and vegetables? It has been noted that food that is grown organically has lower levels of toxic metals and pesticides and has a lot more antioxidant compounds than regular food and is so much higher than regular food about 19% and 69%. Antioxidants in the fruits and vegetables are linked to a reduced risk of chronic diseases such as cardiovascular, cancer and neodegenerative diseases. This is the reason why I would choose organic over conventional. I also love the farmers that have decided to change from conventional farming to organic farming and here are the reasons why. Organic farming helps with soil and water conservation which also helps to reduce pollution. Also there are other reasons why someone would choose organic or non organic such as 

1. You might choose organics for taste and freshness
2. You might choose organics because there is no pesticide use
3. You might choose organic because of the welfare of animals

If you decide to choose organic or non organic please be advised that you should wash and rinse the fruits and vegetables to protect yourself from getting sick due to bad bacteria or pesticide residue.

I have put together a list of organic fruit and vegetables that you should purchase for sure. It is called the dirty dozen but I have added more to the list.

1. Apples

You heard the saying an apple a day helps keep the doctor away. How true that is. This fruit contains a high concentration of anti-inflammatory flavonoids called Quercitin and Catechin. So what are Quercitins? This is a plant pigment that carries antioxidants that fight against free radicals and the benefits are is that it

1. Supports normal respiratory health
2. Supports cardiovascular health
3. Promotes balanced blood pressure
4. Protects against stress

The other flavonoid is called Catechin and it has benefits such as

1. Reduction of cancer
2. Reduced risk of cardiovascular disease
3. Decreased risk of asthma
4. Lower risk of diabetes

Apples also contain Fibre which can help to reduce tooth decay, can help to reduce Cholesterol, control weight and prevent gall stones

1. Strawberries

 Strawberries contain a rich source of a flavonoid called Anthocyanins and a phytochemical called ellagic acid which can help to protect the body from certain cancers, cardiovascular disease, obesity, age degenerative diseases. Strawberries also contain Vitamin A, B, C and E and a good amount of Potassium, Manganese, Fluorine, Copper, Iron and Iodine. Unfortunately this fruit contains high levels of a fungicide which is a pesticide that farmers use because strawberries are prone to fungi attack. Fungicide is known to cause irritation to the skin, mouth, nose and eyes and can cause headaches, nausea, vomiting, dizziness and problems with the respiratory tract.

1. Grapes

Grapes are high in water and are nutrient dense. This fruit contains Resveratrol which is a plant compound called polyphenols which help to protect against

1. Cancer
2. Heart disease
3. May help to protect nerve cells from contracting Alzheimers
4. Helps to prevent insulin resistance from you becoming Diabetic
5. Protection of stroke
6. High blood pressure
7. Allergies

Grapes also contain two flavonoids called Myricetin and Quercetin which help to protect the body from free radicals. Grapes also contain fiber and Potassium.

1. Celery

Celery is considered a functional food as it is low in calories and is nutrient dense. Celery contains 16 calories per 100 gram weight. It also contains a lot of non-soluble fiber which can help to reduce body weight and also contains antioxidants such as zea-xanthin, Lutein and Beta carotene which help to protect against cancer. Celery also contains Vitamin A, C, K, Folic Acid, Riboflavin, Niacin, Sodium, Calcium, Manganese, Potassium and Magnesium

1. Peaches

Peaches are native to china and are low in calories and contain no saturated fats. This fruit also contain a high amount of pesticides so it is better to purchase organic. Peaches contain Vitamin A, C, B-carotene which is a provitamin, Potassium, Fluoride, Iron, Zea-Xanthin and B-cryptoxanthin which help to protect the body from free radicals. This fruit also contain a high amount of pesticides so it is better to purchase organic.

1. Spinach

 Spinach is low in calories and low in cholesterol. Spinach contains high levels of Chlorophyll, Beta carotene, Lutein and Zeaxanthin which are anti-inflammatory and anti-cancer. Spinach also contains Vitamin A, C, K, Iron, Potassium, Manganese, Magnesium, Potassium, Copper, and Folic Acid. This vegetable carries a high amount of pesticides so again better to purchase organic.

1. Peppers

Peppers are a well know vegetable that is easy to grow and comes in many different colours such as green, red, orange and yellow. When first growing peppers they start out by being green then change colours when they are kept growing on the vine. The longer on the vine the more nutritious they are. Red peppers are the most nutritious of all of them. Pepprs are low in calories but carry a good source of Vitamin C, A, Potassium, Folic acid. Betacarotene and Fiber

1. Nectarines

Nectarines are low in calories and carry a high amount of antioxidants and are very nutritious as they contain beta-carotene which can help to support healthy eyes, Vitamin c which help to protect molecules from being damaged by free radicals. Lutein which is a nutrient that can help decrease your chances of getting a chronic disease. Nectarines also contain Fiber, protein, calcium, magnesium, Potasium, Iron, folic acid and Vitamin K. This fruit absorbs an exuberant amount of pesticides so highly recommended that you purchase organic. 

1. Cucumbers

Cucumbers are low in calories but carry a high amount of nutrients such as Vitamin A, B, C, D and E. They also contain three Lignans that can help to reduce cardiovascular disease, breast, uterine, ovarian and prostate cancers

1. Tomatoes

Tomatoes are not just a vegetable but considered a fruit as well. It is so popular who does not know what tomatoes are. They can be eaten raw, cooked, made into a sauce whatever. They are very high in antioxidants so they are loaded with nutritional goodness, such as Alpha and Beta carotene, Lutein. Lycopene and Potassium. These nutrients can all help to reduce chronic diseases such as pancreatic cancer, prostate cancer and heart disease

1. Snap peas

Snap peas are low in calories but absorb a lot of pesticides. Snap peas are full of nutrients more so than some of the other varieties. They contain fiber which helps to reduce blood cholesterol levels, obesity and constipation, Vitamin C which helps to fight off infectious agents and free radicals, Folic acid which help to prevent neural tube defects, Vitamin K which help to build bone mass and help people with Alzheimer’s by limiting neuronal damage to the brain. Snap peas also contain Vitamin A, B, Lutein, Carotene and Zea-xanthin. Here is a tip when you purchase. Place them in a plastic cover in the fridge and they should stay nice and tender and crispy for 2 to 3 days

1. Potatoes

Everyone knows Potatoes, but did you know that the eyes of the potato when you see them sprout contains alkaloids such as arsenic, chaconine and solanine which are poisons and can be very toxic even in small amounts, co better to cut them out. But on the other hand potatoes are low in calories but contain a pretty good amount of Vitamin C, B6, manganese, phosphorus, niacin and pantothenic acid. They are also rich in potassium which can lower blood pressure, the vitamin B6 can help to reduce stress and depression. They are also high in fiber so it is easy to digest, but should not be served to people that are diabetic as they are very starchy with very low protein so therefore they have a very high glycemic load.

1. Hot Peppers

Hot peppers are good for you as they are low in saturated fat, cholesterol and sodium. The main ingredient in hot peppers is a heat ingredient called capsaicin, which can help to relieve headaches, sinus inflammation, increase metabolic activity which helps to promote weight loss and this ingredient also help increase blood circulatory blood flow which help prevent blood clotting. Hot peppers also contain Vitamin A, C and K

1. Blueberries

Blueberries are probably one of the most popular summer berries and can be used in so many recipes. They are probably considered the most highest in nutrients as they contain so many of them. Blueberries contain Iron, Calcium, Potassium, Magnesium, Phosphorus, Sodium, Manganese, Zinc, Copper, Folate, beta-carotene, Choline, Vitamin C, A, E, B6 and K. They also contain Quercitin, Kaempferol, Myricetin and Chlorogenic acid. So why not have blueberries everyday

Small article written by Mary Olajos of Inside Out Holistic Therapies