Healthy eating with fruits and vegetables
Zaak OConan

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.

That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.

Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber. Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent yourself from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

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A Cheap and Natural Way to Healthy Skin
Wendy Owen

Healthy skin happens when we eats good foods, have enough exercise, minimize stress and protect our skin from the harsh environment.

Certain foods are especially beneficial to the skin. Garlic is one such food. It contains sulphur compounds (which give it its rather strong odor) which are beneficial to your skin. It also acts as a natural antibiotic and cleanses the whole system. If you like garlic, eat it as much as you can. If the smell worries you, chew a piece of parsley afterwards and this will neutralize it. Odorless garlic tablets are available if this is all too hard.

Vitamin C is probably the most important skin vitamin in my opinion. Not least because the human body can neither make it or store it. This vitamin helps collagen formation which keeps the skin looking young and plump. This could be why smokers skin can look older than a non smokers. Smoking also uses up the oxygen in the blood. Give it up if humanly possible or at least cut it down.

Vitamin C is best consumed together with bioflavonoids, the way it is normally found in nature. The two have a synergistic effect. They can be found in Citrus fruit, berries such as strawberries and blueberries and vegetables such as broccoli.

Broccoli also contain vitamin A, an important vitamin for skin as it helps it fight infection from the inside out. Great for those with acne! Have some every other day if you can.

Carrots are a great source of carotenoids such as “beta-carotene” which your body converts to vitamin A . Beta-carotene is absorbed into the skin and can also protect it from the sun’s harmful UV rays. Carrots also contain “alpha carotene” which protects against free radical damage. Carrots are a great way to get your vitamin A as excess carotenoids are expelled by the body. Too much vitamin A is toxic to the body.

Dark leafy green vegetables, particularly kale and spinach are a good source of zinc and iron. Iron will make sure your skin gets enough oxygen and zinc is a great pimple fighter. Eat some every day if you possible can or include some in a fresh juice.

Parsley deserves a separate mention as it is rich in just about all the skin boosting nutrients. It contains beta carotene, chlorophyll, vitamin B12, folic acid (great for firm skin), vitamin C and iron. Parsley can be added to juices, casseroles, sprinkled over any savory dish or simply chewed by itself. Its great for fresh breath too. Parsley is easy to grow, pop some in a pot and keep it near the kitchen door.

Olive oil is fabulous for dry skin and wrinkles. Use it for cooking – it contains monounsaturated fats and anti oxidants- or slather it on your skin after a bath.

Flaxseeds and flax oil (also known as linseed) contain the essential omega 3 oils not found in many foods. (Fish also contains omega 3). Flaxseeds contain fiber and phytoestrogens which balance the body’s hormones and are vital for younger looking skin. Sprinkle some on your cereal or use in soups and stews.

Avocados give skin (especially dry skin) a boost. Although fairly high in fat, its the healthy monounsaturated kind which makes dry skin supple. Avocados contain glutathione which is one of the most powerful antioxidants around and will prevent cell damage in all skin types. They are also high in potassium.

Drink as much water as you can, this flushes out toxins and helps to hydrate the skin. If you cant drink eight glasses a day – I cant unless its 40 degrees – then just drink as much as you can without being uncomfortable.

Skin needs sufficient protein to replace and repair itself. Most of us have plenty of protein in our diets but a lot of it comes with a lot of fat attached. If you can substitute low fat items e.g. milk, peanut butter, cheese etc, then do so. Youll still be eating the same amount. Lean meat is fine, fish is even better as it contains natural omega 3 oils which are great for your skin and your health.

Try and add as many fruits and vegetables as possible to your diet. If you re a committed junk food junkie this may seem impossible, but if you tackle it in small bites (pun intended!) It will be easy. Commit yourself to healthy foods on certain days of the week or drink water instead of soda in the afternoons. When this becomes comfortable, expand it to every day. Its just breaking old habits and replacing them with new ones. After a while youll be comfortable with it. And youll feel better and loose weight too.

The purists tell us that all vitamins and minerals can be obtained from foods and there is no need for us to take supplements. In theory this is true, however the stress of life today probably robs our system of vitamin B. Smoking uses up about 35 mg of vitamin C per day.
Added to this, the practice of storing fresh produce for extended amounts of time, cant help but deplete the natural vitamins in these foods. The pollution in our cities and some of our bad habits like eating junk and smoking (who me?) leads to the production of free radicals in the body. For this we need an antioxidant which contains among others beta carotene (a precursor of vitamin A), vitamin C, vitamin E, selenium, lycopene (found in tomatoes) and zinc.

Healthy skin loves exercise! It doesnt matter what kind. Walking, jogging, all types of sport, aerobics, thumping around in the gym, whatever you enjoy try and fit it in three times a week. If you dont enjoy any exercise, find one! Join a group of people or find a walking buddy, you will get to enjoy it I promise!

Stress is bad for you and bad for your skin. Stress will slow the circulation of blood to the skin causing a shortage of oxygen to the cells. It will also deplete certain nutrients from the body – for example vitamin B. It can ruin your sleep thus preventing the repair and regeneration of skin cells. It will put worry lines on your face and will make you look old before your time! Who needs it? No-one! check out this page on stress to see how you can deal with this incapacitating disorder now!

As you may have gathered from all this, having a healthy skin is the same as having a healthy body, its worth maintaining a good diet and lifestyle so you not only look great but you feel great too!

About the Author

Like to have better looking skin? http://www.holistic-facial-skin-care.com will give you detailed information on all facets of skin care. The author, Wendy Owen has had a lifetime interest in general and alternative health and skin care.

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The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomaton contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto beans
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0 fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

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