In this episode I am explaining the benefits of vegetables and fruits for a healthy life:
Vegetables: Conventional wisdom and primal philosophy are adapted to their attitude to vegetables - the more the better! As the centerpiece of your meals and snacks, vegetables should be the bulk of your diet in terms of portion size, while fatty animal products like meat, birds, fish and eggs provide the bulk of your calories. Vegetables are high in antioxidants, vitamins and phytonutrients that fight inflammation and oxidative stress. Choose from a variety of vegetables that start with the following green greens filled with essential minerals like calcium and magnesium:
* Collard Greens
* Beet Greens
* Broccoli Rabe
* Milk bucket green
* Mustard green
* Floor green
* Sea vegetables (kombu, nori)
Do not just keep in green. Explore with a variety of colors and tastes. Specific colors of vegetables (and fruits) have been shown to have specific health-promoting properties. For example, red plants (pomegranate, cherry, watermelon) have been shown to help reduce the risk of prostate cancer as well as some tumors1. Green plants (avocados, limes, green beans, courgettes) have high levels of carotenoids that have a powerful anti-aging effect and are especially useful for vision2. Yellow and orange fruits and fruits (bananas, papaya, carrots, butternut squash, pineapple) offer beta carotene for immune supply, as well as bromelain, which has been shown to help digestion, common health and reduce inflammatory conditions3. Cruciferous ("cross" shaped, with a branch and leaves) vegetables, including broccoli, sprouts, bald, arugula, rober, book choy, horseradish and cauliflower, have demonstrated specific anti-cancer, anti-aging and antimicrobial properties.
Vegetables should cover most of your dietary weight:
Vegetables also naturally promote a beneficial balance between acidity and alkalinity (also known as "base" or non-acid balance in your bloodstream). Almost all cells prefer a little alkaline environment to function properly, but many metabolic processes, including the normal production of cellular energy, result in the release of acid waste products. The build up of acid waste is toxic to your body, so it always seems very difficult to maintain a slightly alkaline environment. This is measured at the well-known "pH" levels. Although we have developed more highly refined buffer systems to balance our pH, some health experts believe that consuming too many acid-producing foods and not enough alkaline-forming foods makes it much more difficult to achieve pH homeostasis. Others are not convinced that food plays a major role in helping to regulate pH. Whether all vegetables offer excellent nutritional values and help reduce systemic inflammation, decelerate aging and protect against harm to free radicals.
Here is a partial list of excellent vegetable choices:
* Book choy
* Brussel sprouts
* Fiddlehead Ferns
* Peppers (each color)
Certain vegetables have a higher glycemic value, which makes them a good choice after exercise if you are already in your ideal body composition and looking to rebuild the muscle glycogen. If you are currently trying to lose excess body fat, you should consume the following starchy vegetables in moderation:
* Sweet potatoes
* Squash (butternut, acorn, etc.)
Composition of vegetable spectrum:
1. Locally grown vegetables in the season from certified organic growers
2. Locally grown vegetables in small seasons from small farmers, with typically minimal or no pesticide interference
3. Organic grown vegetables, especially for edible skin or if they are listed in Dirty Dozen (a guide to the 14 fruits and vegetables that are likely to be contaminated with pesticides).
4. Conventional cultivated vegetables
5. Out of season vegetables from remote origin
Moderate intake if you strive to reduce excess body fat:
1. Starchy "tubers" (cassava, sweet potatoes, yams, taro, squash, pumpkin)
Strictly limit or avoid:
1. Conventional cultivated vegetables with edible skin or difficult to wash
2. Genetically modified vegetables
Fruits: Fruits like vegetables are rich in anti-fungal antioxidants and phytonutrients, but they are also high in sugar, especially fructose. Although fructose is a natural sugar, it easily converts to fat, so those who want to lose weight should have moderate fruit consumption. Fructose is converted into the liver both to glucose (for energy) and to triglycerides (stored fat). For those who regularly train and break down muscle glycogen, fruit is a great way to effectively reload liver glycogen. However, if glycogen stores are already filled to capacity.
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