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Health And Nutrition Wisdom - Vitamins, Minerals, Phytonutrients

Posted Nov 18 2009 12:00am

The truth is out about what benefits there are to a diet that is mostly plant based. As you can see from the list below, 3 of the 5 catgories listed contain fruits and vegetables. Because too many people don't get enough of those foods, we recommend Juice PLUS+® . While not a substitute for what those foods provide, Juice PLUS+® does provide nutrients from a variety of those whole food fruits and vegetables. Read on to learn more...

What You Don’t Need

Conventional dietary wisdom holds that "all foods can fit into a healthy diet," and "there are no bad and good foods." Nonsense. Just as we know there are health benefits associated with foods like fruits and vegetables, we also know there are health risks associated with other foods. Full-fat dairy products, trans-fat filled fried and junk foods, bacon and pork rinds, donuts and sugarsweetened drinks -- these foods do not deserve a regular place in your diet. Embark upon your path to better health by embracing reality and kicking these foods out of your life.

Call it the pill paradox: while a mountain of evidence demonstrates the health benefits of fruit and vegetable consumption, nutrients taken as supplements are not as effective as the synergy of multiple nutrients working together within whole foods. Conversely, with Juice Plus+, you are getting whole food nutrition. Other types of supplementation and hyper-fortification can make it easy to vastly exceed daily nutrient requirements, which in some cases can lead to toxicity and even liver damage. Fortunately, Mother Nature provides all the nutrients you need in far more appetizing packages. While whole foods from Mother Nature have the perfect balance of health, most people are not getting what they need, which is why we recommend Juice Plus +.

A Good Beginning

Different nutrients are vital to various functions of the body, from fat burning to muscle building. These are just some of the many nutrients needed for total health.

Let's look at four categories of health and where you find them and what they're good for:

MACRONUTRIENTS
FIBER
Lowers the level of bad cholesterol and can help reduce hunger. Found in raspberries, blackberries, oranges, green peas, oats, beans (and actually, most all fruits and vegatables).

Protein
Essential for building muscle. Found in fish, soybeans, green peas, low-fat dairy products.

Fats-Omega 3
Reduces inflammation and may help skin look younger. Found in salmon, flaxseeds, walnuts.

Complex Carbohydrates
Gives all cells in your body the energy they need. Found in fruits, vegetables, and whole grains.

Water
Supports and maintains body functions, and body temperature. Found in water, fruits and vegetables.


VITAMINS
Vitamin A
Essential for healthy skin, eyesight and fighting infections. Found in wweet potato, carrots, pumpkin, spinach, squash, cantaloupe.

Vitamin C
Promotes collagen formation, immune function and wound healing. Red/yellow bell pepper, pineapple, orange, broccoli, kiwi.

Vitamin E
May slow aging process and help bolster the immune system. Red bell pepper, chicory, butternut squash, almonds, soybean oil.

Vitamin D
Essential for bone density and nervous system function. Sunshine, sardines, button mushrooms, oysters.

Vitamin K
Essential for blood clotting and can help maintain bone density. Spinach, broccoli, Brussels sprouts, lettuce, watercress, chicory.

Vitamin B Complex
Boosts metabolism and helps repair DNA. Green peas, green leafy vegetables, beans.

Biotin
Helps with carbohydrate and amino acid metabolism. Cauliflower, peas, avocado, bananas, carrots, salmon.

Folate
Helps prevent birth defects and heart disease. Spinach, broccoli, romaine lettuce, chicory, orange.

MINERALS
Calcium
Essential for bone strength and fat metabolism. Found in rhubarb, soybeans, arugula, collards, low-fat milk & yogurt.

Iron
Helps oxygenate blood and supports reproduction. Spinach, green peas, soybeans, blackstrap molasses, lean meats.

Copper
Helps with red blood cell formation. Chicory, oats, green peas, mushrooms.

Manganese
Promotes bone density and healing process. Pineapple, blackberries, raspberries.

Potassium
Helps control blood pressure. Banana, plantain, broccoli, kiwi, potato.

Magnesium
Essential for bone health. May reduce risk of heart disease. Spinach, green peas, soybeans, almonds.

Selenium
Antioxidant, antiviral, regulates thyroid, promotes prostate health. Portabello mushrooms, salmon, Brazil nuts.

Chromium
Essential for glucose metabolism and muscle function. Green bell pepper, apples, bananas, spinach.

Zinc
Boosts immune system and may reduce duration of cold symptoms. Green peas, oats, peanuts, seafood.

PHYTOCHEMICALS
Alpha-carotene
May protect against lung cancer and lower risk of heart disease. Carrots, plantains, pumpkin, butternut squash.

Beta-Carotene
Promotes healthy eyes, may help prevent lung cancer, heart disease and stroke. Carrots, butternut squash, red bell pepper, lettuce, spinach.

Lutein/Zeaxanthin
Promotes eye health. Found in spinach, leafy greens, green peas, broccoli.

Lycopene
Destroys harmful free radicals and may lower risk of prostate cancer. Watermelon, red bell pepper, pink/red grapefruit.

Resveratrol/Pterostilbene
Promotes heart health and raises levels of good (HDL) cholesterol.  Blueberries, red/purple grapes, cranberries.

Phenolic Acids
Combats free radical damage, which is linked to cancer and aging.  Strawberries, raspberries, blackberries, cranberries, walnuts, pecans.

Catechins (EGC)
Helps neutralize free radicals and may help prevent the spread of cancer cells. Apples, tea, strawberries.

Flavonols (Quercetin)
May help fight Alzheimer's disease by protecting brain cells. Onions, apples, red grapes, blueberries, cranberries, green tea.

Bromelain
Mild anti-inflammatory effect, may help rheumatoid arthritis. Pineapples.

BOTTOM LINE: Be sure to get most of your foods from Mother Nature. Fruits and vegetables are the way to good health. If you don't eat enough of those foods, add Juice PLUS +®.

The Health & Wellness Institute, PC

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