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The plant kingdom
is filled with gifts that can help
fight off chronic disease. Phytochemicals
are a group of compounds found in
plants ranging from garlic and cabbage
to tea leaves that have been shown
to help fight disease by preventing
cellular damage caused by free radicals.
A diet rich in fiber also has been
shown to help reduce the risk of
heart disease, stroke, high blood
pressure, obesity, diabetes and
cancer.
WHY DO WE RESIST EATING VEGGIES?
Don’t force yourself to eat
stuff you hate, but try to find
ways to turn the plant kingdom into
dishes you enjoy. Aim for variety
- get as many different vegetables
as you can into salads, soups, stews,
sides, salsas and pasta sauces on
a daily basis. Fresh is best, but
frozen is fine and even canned will
do.
AN APPLE A DAY
Fruit is a natural energy source,
and there's nothing wrong with eating
an apple a day. But variety is key,
and there's a whole world of fruit
to be enjoyed. Look for new ways
to add fruit to your daily routine.
Begin your day with a fruit smoothie
or throw a handful of banana slices
and mixed berries on your cereal.
Add peaches, pears or melons to
your lunch, and snack on fresh or
dried fruit. Try fish and meat with
tropical-fruit salsa. Be adventurous
- find out what a loquat or a persimmon
tastes like.
SPUDS
Americans love their potatoes; we
eat 140 lbs. per capita yearly.
And while a plain potato is low
in fat and a good source of nutrients,
it is also primarily a carbohydrate
that is almost immediately turned
into sugar in the body. Besides,
we love to dress them up with butter,
sour cream or gravy. Don’t
stop eating potatoes—just
don't eat them to the exclusion
of other vegetables.
JUICE
Starting each day with a glass of
juice is a healthy morning ritual.
But remember that juice has more
calories - and sometimes added sugar
-and less fiber than fruit.
PHYTOCHEMICALS
You may have seen these compounds
as supplements. Some of the best
known are the flavonoids, which
grow naturally in citrus fruits,
onions, apples and grapes. Researchers
think flavonoids may protect against
cancer. Indoles, another kind of
phytochemical, are found in cruciferous
vegetables , such as broccoli and
Brussels sprouts, and may offer
protection against a host of chronic
diseases.
Other phytochemicals are:
- CAROTENOIDS:
Beta-carotenes, the best-known
carotenoids, give color to carrots
and other orange, red and yellow
produce and are converted to vitamin
A in our bodies. Lutein and zeaxanthin,
from green vegetables, and lycopene,
from tomatoes, may protect against
coronary-artery disease, cataracts,
macular degeneration and cancer.
-
ISOFLAVONES: Plant estrogens—soy
foods are a particularly rich
source—seem to have some
of the same effects as estrogen.
Benefits may include lower blood-lipid
levels, decreased risk of hormone-related
cancers of the breast, ovaries,
endometrium and prostate and relief
from menopausal symptoms. Don’t
love tofu? Roasted soybeans make
a good snack, or try cooking green
soybeans like lima beans. Use
soy milk in a milk shake or smoothie.
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