The experts, who decide what we are and are not eating for good health this year, agree (for once) that eating a diet that incorporates all of the colors of the rainbow has the most health advantages. Now, before you trot off to the candy machine to get a bag of colorful fruit flavored candy and call it a day, what they are referring to are fruits and vegetables.
If you are eating for health, for weight loss, or preferably for both; you should definitely pay attention to this advice. Eating at least one item of every color will ensure that you get all of the vital vitamins and nutrients that you need, especially the all important antioxidants.
Antioxidants are important in the ever growing battle against free radicals. Both antioxidants and free radicals are found naturally in our own bodies; the problem is that we may not always produce enough of them for a beneficial balance.
Free radicals are harmful byproducts that are created by our body’s own systems, like the ashes after a big fire. Highly unstable and dangerous, free radicals roam around the body trying to steal electrons from other cells. This electron theft causes cell damage and in some cases cell death. Slowing and preventing this damage is the main goal of the antioxidants. Poor food choices and bad habits can cause the free radicals to grow and develop out of control.
Free radicals that are found in the heart and blood vessels can cause especially devastating damage making it harder for the heart to work correctly. Free radicals can increase LDL cholesterol, which is particularly dangerous news. Antioxidants like vitamins A, C and E can help by protecting the heart against these free radical assaults.
Vitamin A is made by the body from beta carotene which can be found in the deep orange and dark green items in the produce section. Food sources include: sweet potatoes, carrots, apricots, and spinach. Vitamin A, unlike many other nutrients is stored in your body fat, so if you miss a day of these foods, you will still have some on hand.
Vitamin C, on the other hand is not stored in the body, so you need to have a daily dose of it for it to be beneficial. Vitamin C’s food sources include: oranges, tomatoes, cantaloupe, grapefruit and broccoli. These foods help to fight free radical damage and lower cholesterol, and may also help to lower blood pressure. Finally, vitamin C keeps small blood vessels from becoming stiff and brittle.
Vitamin E works its magic by preventing the formation of foam cells that can gum up and clog the arteries. Free radicals start the chain reaction by attacking LDL cholesterol. Your body joins the fracas next by activating the immune system. The white blood cells released by the immune system and the cholesterol then form the foam cells. Vitamin E acts as a “de-foamer” preventing this from happening. Good food sources for Vitamin E are: olive oil, canola oil, wheat germ, peanuts, sweet potatoes, and sunflower seeds. There are also many other compounds that have great antioxidant properties. Some of the most effective and potent are actually CLA and green tea!
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Where is a good place to get the best vitamins and antioxidants? I used to buy them at convenient stores or pharmacy stores, but then I just assumed that buying them from actual vitamin stores was better. That is where I started to purchase them at. Is there a store that is better than the others??
The best place to buy your vitamins is at your local farmers market!;)
No seriously. I think the best way to get your vitamins is the natural way. I saw a special about how most of the vitamins in a bottle are rejected from your body as foreign substance and so the actual amount of vitamins absorbed from the pills are about 25-30%. I know it can be hard to get all of the recommended doses of vitamins but if you eat a healthy, well rounded diet you shouldn’t be lacking. Like Dr. O said: make sure you get your rainbow!
I agree, the rainbow is best. My favorites are dark greens like lettuce and brocolli and berries (blueberries, huckleberries, strawberries – yum), but I also get supplements (vitamins and stuff) at our local whole foods store. The folks who work there seem to know a lot about their products, i.e. particular benefits, etc., and they have a very large selection to choose from. My husband has high cholesterol which he is trying to control naturally, so he takes various supplements (garlic, red yeast rice, flax oil, and good old-fashioned apple cider vinegar). We can get it all at the Good Food Store. Almost all communities have some sort of natural foods store now, but if not there all plenty that you can order from online.
I love the fact that antioxidants can help prevent sickness and diseases. There are a lot of people in the world that get sick SO easy, but I am glad I am not one of them! Also, antioxidants are like antibiotics. Some people think that if they double their dose of antibiotics it will make them better faster. Wrong! The same goes for antioxidants. More is not always better! Five to eight servings of fruit and vegetables a day is a perfect diet!
I love the “one item of every color” idea. Recently, I have been grocery shopping and eating with that rule in mind, and not only is it healthy and delicious, but it has been fun too – sort of a game!
I’ve been using Dr. O’s advice by eating what I can a rainbow salad. I use a mixture of GREEN spinach and romaine lettuce for my base and add RED tomatoes (vitamin C), ORANGE carrots (vitamin A), YELLOW bell pepper, and add a crunch with sesame seeds (vitamin E). I like to add a little fresh parsley to my salad on top. Did you know how many health benefits are in that potent herb? Supposedly it was used for curative reasons extensively in the Middle Ages. It has protein, vitamin E, C, A, K, and B6, calcium, potassium and so much more. It is also a good source of fiber. It’s my new favorite!
Parsley is awesome! It is always used as a garnish at restaurants, but I just read the other day that it also freshens your breath, so I’m going to try it in my salad as you suggested and have a nibble after dinner at a restaurant too.
Parsley is absolutely amazing, not just for the protein and vitamins! Did you know that parsley actually has more vitamin C than oranges?? I was recently doing some research and came across several articles on parsley and the great things about it. It is great for our stomach, bladder, lungs AND liver!! Also, there is some chlorophyll in parsley that will aid in a great antiseptic for small bites and cuts. That is where the good breath freshener comes into play as well…the chlorophyll. It is so amazing how such a little herb can do SO much greatness for our bodies!
Great information – you all have such a lot of good knowledge about nutrition! I’m going to buy more parsley and put it in salads, stir fry, I can think of all sorts of dishes! Thanks.