Deprecated: mysql_connect(): The mysql extension is deprecated and will be removed in the future: use mysqli or PDO instead in /home/a26f9f83/public_html/articles/includes/config.php on line 159
Benefits of a Variety of Fruits and Vegetables > NetSparsh - Viral Content you Love & Share

Benefits of a Variety of Fruits and Vegetables

We know we need to eat a minimum of 5 servings of fruit and vegetables everyday. Actually now, to prevent cancer, 8 to 13 servings per day are recommended. A serving is one cup of raw fruits or vegetables, or ½ cup cooked. At a recent lecture I asked a lunch audience to raise their hand if they had at least one fruit or vegetable already that day. No one in that group raised their hand. This is not uncommon. Our processed and convenience foods contain very few fruits and vegetables.

To prevent chronic diseases, fruits and especially vegetables are very important. Vegetables especially have the antioxidants, minerals, and phytochemicals in the correct combination that help keep the blood sugar in balance, create better energy in the body, and along with fruits build up the immune system.

Each color found in fruits and vegetables focus on building the immune system in its own way. It is important to get a variety of colors, so that you will get a full range of phytochemicals (beneficial plant chemicals) in your daily diet. Research is finding that eating whole fruits and vegetables gives you many more nutrients than you could possible add to a vitamin and mineral supplement. There are over 12,000 phytochemicals, and I have yet to see a supplement, unless it has whole fruits and vegetables in it, have all of the 180 different vitamins or minerals that are required by our body to function daily.

The different colors in fruits and vegetables help our immune system react to different stresses in our daily life. So look at the different colors in your diet. See if they include each of the colors listed below. This is one way to know that you are getting the full benefit of nutrients possible in your diet.

Green Foods ? broccoli, kale, leaf and romaine lettuce, spinach, cabbage and Brussels sprouts.

Green foods are especially good for the circulatory system. They contain many minerals and B-complex vitamins. Some phytochemicals found in green foods are sulforaphane and indoles that are very powerful anti-cancer compounds. Researchers have tried to use these as isolated phytochemicals but find that they only work while in the whole food form.

Red Foods ? tomatoes, watermelon, red cabbage.

Red foods contain many phytochemicals that reduce free radical damage. The phytochemical called lycopene is especially helpful to prevent prostate problems, and reduce the effects of sun damage on the skin. Lycopene is the phytochemical that make the red foods get their red color.

Orange Foods ? carrots, pumpkin, squash, sweet potatoes, apricots, cantaloupe.

The orange foods have the carotenoids the help prevent cancer by repairing the DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies get the vitamin A we need, without getting excess that can lead to osteoporosis.

Green/Yellow Foods ? yellow corn, green peas, collard greens, avocado and honeydew melon.

This combination of green and yellow foods contains the carotenoids lutein and zeaxanthin that help reduce the risk of developing cataracts and macular degeneration. These foods are also helpful in reducing the risk of osteoporosis.

Orange /Yellow Foods ? oranges, pineapple, tangerines, peaches, papaya, nectarines

These foods that are orange and yellow in color are high in antioxidants, especially Vitamin C, and help to improve the health of the mucus membranes and connective tissue. They help prevent heart disease by improving circulation and preventing inflammation.

White/Green Foods ? onions, garlic, celery, pears, chives

White and green combination foods contain a variety of phytochemicals. Garlic and onions contain allicin, the anti-viral, anti-bacterial, and anti-fungal phytochemical, and they can act as a poor man's antibiotic. Add garlic and onions in your meals to reduce the effects of potential toxicity of high fat meats. Celery has many minerals, especially organic sodium, that keeps the fluid in the joints healthy.

Red/Blue/Purple Foods ? red apples, beets, blueberries, strawberries, cranberries, prunes, concord grapes, blackberries.

These dark colored red/blue/purple foods are very rich in powerful antioxidants called anthocyanins that protect again heart disease by improving circulation and preventing blood clots. They have many anti-aging phytochemicals that keep the blood circulating reducing the effects of the Standard American Diet rich in trans fats and processed foods.

When you make a salad make sure you have a variety of different colors. Strive to get at least 5 colors on your plate. Use fruits to balance the rest of the colors needed. This way you will get closer to the 8 to 13 servings of fruits and vegetables required, and you will get the variety of nutrients you need daily.

Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and Doctor of Homeopathy in southwest Michigan. She is the author of "Natural Choices for Fibromyalgia" and "Natural Choices for Attention Deficit Disorder." She is a professional speaker on natural health topics. She can be contacted at or through her website at

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at

Animal nutrition: Excess phosphorus damages the kidney
Science Daily
The investigation was led by Professor Ellen Kienzle and Dr. Britta Dobenecker of the Chair of Animal Nutrition at LMU. "For hitherto unknown reasons, some 35% of older cats suffer from chronic kidney disease," says Ellen Kienzle. The results of the ... (blog)

Exclusive Mesothelioma Nutrition Program Now Available (blog)
Did you know an unhealthy diet contributes to approximately 678,000 deaths each year in the U.S. alone? Throughout March, health organizations and advocacy centers like ours focus on eating right. That's because March is National Nutrition Month. This ...

The Best Advancement in IRONMAN Nutrition
Not only have we have seen a seismic growth in the sport globally, we have also seen huge leaps and bounds in gear, training methodologies, and, as I will discuss in this piece, nutrition. We have seen many changes since the early years of the sport ...

News-Press Now

Reduce food waste this National Nutrition Month | Food ...
News-Press Now
According to research, 40 percent of the food produced in America is wasted.

and more »

The Mesothelioma Center at Launches Exclusive ...
PR Newswire (press release)
ORLANDO, Fla., March 22, 2018 /PRNewswire/ -- The Mesothelioma Center at Launches Exclusive Nutrition Program for Mesothelioma Cancer...

and more »

Cornell University The Cornell Daily Sun

New eCornell Nutrition Counseling Program Will Focus on Developing Positive Client Relationships
Cornell University The Cornell Daily Sun
With the new availability of an eCornell certificate program, registered dietitian nutritionists will have the ability to sharpen their counseling skills to make positive client relationships. Classes for the Nutrition Counseling Cornell Certificate ...
Spout Springs nutrition manager competes with lunch-in-a-cup recipeGainesville Times
National Nutrition Month: Go further with
Nutrition Talk: Superfoods within reachBoulder Daily Camera
Daily Globe
all 8 news articles »

The Edwardsville Intelligencer

Health Department notes March National Nutrition Month
Quad-Cities Online
The Henry and Stark County Health Departments announce that March is National Nutrition Month. The theme for 2018 is “Go Further with Food.” W hether it's starting the day off right with a healthy breakfast or fueling before an athletic event, the ...
Celebrate National Nutrition MonthThe Edwardsville Intelligencer

all 5 news articles »

State nutrition education faces uncertainty in Farm Bill
Minnesota Daily
A University of Minnesota nutrition education program could see large cuts if a long-debated federal budget is passed. On March 15, Democrats in the House Agriculture Committee sent a letter to ranking member Rep. Collin Peterson requesting a halt in ...

Craig Daily Press

Northwest Colorado Health: Nutrition key in wellness programs
Craig Daily Press
National Nutrition Month, a recognition created by the Academy of Nutrition and Dietetics, highlights the importance of making informed food choices for our health. Nutrition education and support, essential to the development of good eating habits, is ...

Protein nutrition for cells and organisms: Can we use it to treat diseases?
Science Daily
This is an area of active research and a promising strategy to treat cancer. In the brain, amino acids serve as excitatory and inhibitory neurotransmitters, which are quickly removed to terminate nerve impulses. Amino acid transporters can be targeted ...

and more »
Google News

The No 1 Reason Why Most Diets Fail & What to Do About It

How many times have you tried to diet/lose weight in... Read More

The Anti-Aging Wonders of Hyaluronic Acid

ABC News has recently focused on the possible anti-aging benefits... Read More

Male Infertility and Glutathione

Are You Half The Man Your Father Was?It is a... Read More

The Macronutrient Balancing Act

Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More

Organic Food ? The Benefits of Natural and Organic Produce

Having spent most of my life living off of junk... Read More

How To Treat and Prevent Low Carb Diet Headaches

Strict "no carb" phases of low carb diets have developed... Read More

Factors that Affect the Nutritional Requirements of an Individual.

The factors that affect the nutritional requirements of an individual... Read More

Cherries Taste Great and Build Health

You must add some fresh cherries, which are now in... Read More

What on Earth is an Enzyme?

Enzymes are the workers in our body that make everything... Read More

Artificial Sweeteners - Are They Safe?

To research the health risks Sweet 'N Low and other... Read More

The Omega Zone Diet and Fish Oil

The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More

Correct Your Acid / Akaline Balance by the Water You Drink: What the Experts Say

In health circles there has been much recent talk about... Read More

Juice Sensibility

Apart from eating many of the wonderful vegetables and fruits... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

The Portfolio Diet: The Solution to Heart Disease

What if there was a combination of foods that were... Read More

Healthy Eating Myths Shattered

Salt does Not Cause High Blood Pressure. Some things you... Read More

The Myths Associated with Human Growth Hormone

I would like to dispel some of the myths and... Read More

Oregano: Nature?s Antibiotic and Antiseptic

Many of us sprinkle oregano on our pizza and stews... Read More

Six Ways Soy Benefits Your Health

Soy, and most soy-based products, are nutritional powerhouses. Soybeans are... Read More

Nutrition N Diet

Nutrition facts have become a part of everyday life because... Read More

Refrigerator Water Filters vs. Bottled Water: Round 1

Water is the single most important element for human existence,... Read More

Food Labels: Fact or Fiction?

How often do you pick up items at the grocery... Read More

Fruits and Vegetables and Phytochemicals

I'm willing to bet you probably haven't heard the word... Read More

Is It Possible to Improve Your Health by Simply Drinking More Water?

To many people, this may seem a simplistic answer to... Read More

Ocular Nutrition and Eye Health Food

Understanding ocular nutrition and eye health can be one of... Read More