Eat More Fruit And Vegetables

fruit and vegetables

Variety of fresh fruit and vegetables

By eating a wide variety of fruit and vegetables, you’ll get a ton of micronutrients, also known as vitamins and minerals.

These are potent, indispensable compounds that make your body work properly. They boost our health and vitality while promoting growth, reproduction and energy.

The more handfuls of spinach, sides of carrots or pieces of fruit you eat daily, the more effectively you are improving your body. By simply eating fresh fruit and vegetables, you get heaps of calcium for your bones, iron for your blood and vitamin C for your immune system. You do this by adding nutrient-dense leafy greens, seasonal vegetables, fruit and berries to your plate at every meal.

It will make you feel sharper, stronger and more capable than ever!

Vitamins & Minerals

Vitamins and minerals (also known as micronutrients) are vital for life.

Most vitamins and minerals are classified as essential, as the body cannot synthesise them so they must be obtained from the diet. Although we get these nutrients from most of the foods we eat, some foods have more vitamins and minerals than others.

Most of the time, these micronutrients are found within the macronutrients (protein, fat, carbs) we eat, as they are important in the metabolism of those macronutrients.

There are two classifications of vitamins: water-soluble and fat-soluble.

There are a number of key characteristics that separate the water-soluble and fat-soluble vitamins, but the clues are in the name.

Water-soluble vitamins are broken down in water and excreted easily if required. The possibility of toxicity is low as a result.

With the fat-soluble vitamins, excess tends to be stored in fat storage sites and there is therefore higher risk of toxicity.

Deficiency symptoms are much slower to develop with fat-soluble vitamins than water soluble ones. Thankfully, the minerals aren’t so complicated, and they are simply classified as inorganic substances (this means they aren’t alive).

Let’s summarise three important facts:
– Micronutrients are all natural compounds found in food
– They are essential nutrients to the body for important functions such as growth, repair, protection and reproduction
– Deficiency can occur when micronutrient consumption is reduced or limited

Scientists have investigated the possibility that large doses of certain vitamins and minerals will help stave off chronic diseases such as cancer and heart disease. This work is leading to exciting findings and future recommendations.

Here’s what we are currently sure of: with a deficiency of micronutrients, athletic performance and general health markers are reduced.

FRUIT & VEGETABLE CHART

Red:

Tomatoes
Cabbage
Peppers
Raspberries
Grapefruit
Cranberries
Pomegranates
Watermelon

Green:
Spinach
Kale
Parsley
Green beans
Brussels sprouts
Broccoli
Salad greens
Soy
Chard
Legumes

Purple:
Beetroot
Eggplant
Purple potatoes
Grapes
Prunes
Blueberries
Blackberries

White:
Onion
Parsnips
Turnip
Apple
Coconut

Orange :
Corn
Pumpkin
Butternut squash
Carrots
Sweet potato
Mango
Pineapple
Citrus fruit
Melon
Ginger