All about fruitarianism with a long-term fruitarian, Lena

Thousands of phytochemicals have been identified in the plant foods we eat. The more phytochemical-rich foods eaten, the lower the risk for diseases such as cancer and heart disease. One serving of fruit or vegetables may contain more than 100 different phytochemicals. It is important to eat a variety of raw and cooked vegetables to gain the most benefit from phytochemicals. 

Phytochemicals contribute to the pigments of fruits and vegetables:

  • Red - lycopene found in tomatoes, watermelon, & pink grapefruit, 
  • Orange - beta carotene found in carrots, mangoes, & cantaloupe, 
  • Yellow - beta cryptothanxin found in pineapple, oranges, & peaches, 
  • Green - indoles found in broccoli, cabbage, & kale, 
  • Purple - anthocyanins found in blueberries, grapes, eggplant & cherries,
  • White - allicin found in garlic, onions, & chives.

The most well known phytochemicals are the antioxidants. Colorful plant foods are loaded with antioxidants so eating a variety of fruits and vegetables is a great way to protect the body from oxidative damage, and therefore reduces the risk of numerous health conditions.

Pythagoras

He who sows the seed of murder and pain cannot reap joy and love.

Fruits and Vegetables

Fruit and vegetable consumption is a focus of research and nutrition education, but there is no universal agreement on the meaning of 'fruits and vegetables'. Foods that require specific instruction include rice, dried beans, potatoes, tomatoes and fruits and vegetables in mixtures and condiments. 

Fruit and vegetables are important components of a healthy diet, and their sufficient daily consumption could help prevent major diseases. A recently published WHO/FAO report recommends a minimum of 400g of fruit and vegetables per day (excluding potatoes and other starchy tubers) for the prevention of chronic diseases such as heart disease, cancer, diabetes and obesity, as well as for the prevention and alleviation of several micronutrient deficiencies. 

Fruits and vegetables are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommend you make one-half of your plate fruits and vegetables.

Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Fruits and vegetables supply dietary fiber, vitamins and minerals to the diet and are sources of phytochemicals (phytonutrients) that function as antioxidants, phytoestrogens, and antiinflammatory agents and through other protective mechanisms. 

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