# data[].attributes.attachment_link.title
Functions Of Protein In The Body - How The Body Uses Proteins - Importance Of Protein

# data[].attributes.attachment_link.title
Why is it important to have three servings of dairy every day?

# data[].attributes.attachment_link.readable_text
Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are a part of the Dairy Group. This is because their nutrition content is like dairy milk and yogurt.

Other products sold as "milks" but made from plants like almond, rice, coconut, oat, and hemp "milks" may have calcium. But, they are not a part of the Dairy Group because their nutrition content is not like dairy milk and fortified soy milk.

There are calcium choices for those who do not eat or drink dairy products. However, these are not part of the Dairy Group.

The amount of calcium your body can absorb (or take in) from these foods may vary.

Calcium-fortified juices

Calcium-fortified plant-based milk alternatives, such as rice milk or almond milk

Canned fish, such as sardines and salmon with bones

Tofu made with calcium sulfate

Tahini, such as sesame butter or paste

Some leafy greens, such as collard and turnip greens, spinach, kale, and bok choy

For more information, see the Dietary Guidelines for Americans, 2020-2025: Food Sources of Calcium.

# data[].attributes.attachment_link.description
What is the USDA MyPlate Dairy Group? The MyPlate Dairy Group is one of the five food groups. The MyPlate Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. It does not include foods made from milk that have little calcium and a high fat content, such as cream cheese, sour cream, cream, and butter.

# data[].attributes.attachment_link.readable_text
Why is it important to eat fruit?

Eating fruit provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Nutrients

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).

Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Health benefits

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

# data[].attributes.attachment_link.keywords[]
usda center for nutrition policy & promotion

# data[].attributes.attachment_link.description
Eating fruit provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Most fruits are naturally low in fat, sodium, and calories.

# data[].attributes.attachment_link.readable_text
These top 10 reasons why you need to eat fruit will definitely inspire you to run to the supermarket asap! The health benefits of fruit are just truly amazing. Babies, kids, and adults should make it a habit to add more to their daily diet! Read on to learn more!

This Is Why You Need To Eat Fruit

Fresh fruits are a great option for breakfast, snacks, or dessert. Most fruits are sweet and ready for you to eat without cooking or preparing a recipe. Take an apple, a peach, or a banana, and just enjoy. Remember to always have fresh fruit available at home. If you have good choices available, you will make good choices.

Children are now eating highly processed snacks that are nutritionally poor and a threat to their future health. These products are loaded with artificial colors, flavors, and refined sugars and are super high in calories. Kids are eating more refined sugars than ever before. The Centers for Disease Control and Prevention's statistics are alarming. By 2050, 1 in 3 people will have diabetes. You can improve and change that by switching many of these unhealthy snack options for fruit and homemade recipes.

Eating more fresh fruit will help you stay away from processed food. Fruit comes from nature, not a factory. The closer to nature, the better for your health. Fruits are naturally low in fat, and calories, and have key nutrients that your child needs to grow. Fruit helps protect you from illnesses. If all of that isn't enough to convince you, keep reading for the top 10 health benefits of eating it every day.

Top 10 Reasons Why You Need To Eat Fruit

While there are dozens- if not hundreds- of reasons why you need to eat fruit, these are definitely the top ten in my opinion.

1. Eating lots of fruit lowers the risk of developing disease

Eating fruit every day lowers the risk of so many diseases, it's hard to list them all! For starters, a 2003 study found that eating fruit (and veggies) lowers your risk of developing heart disease. Since heart disease is the #1 killer in the US, that's definitely a major benefit that helps us all.

In 2003, the Harvard School of Public Health also found that eating whole fruits may help lower the risk of developing Type 2 Diabetes. Fruit can also help control your blood pressure, reduce your risk of developing certain cancers, and so much more. Some smaller preliminary studies found that it may even help prevent certain eye diseases and stave off dementia.

If you don't really want to read dozens of different research papers (I'm aware that not everyone finds this as entertaining as I do), you could just check out this "review" study instead. Researchers examined the results of multiple different fruit health studies and found enough evidence to conclude that eating plenty of fruits really does lead to a lower risk of chronic disease.

The bottom line, eat more fruit and you just may live a longer and healthier life!

2. Snacking on fruit makes you strong

As part of an overall healthy diet, fruit can really help make your bones and muscles stronger. A 2011 Florida State University study found that eating dried plums, in particular, can help prevent osteoporosis. Other fruits for healthy bones include avocados, cranberries, and tomatoes.

You'll also want to snack on fruits rich in magnesium, as the mineral helps your body absorb calcium. These include bananas, most berries (black, blue, and strawberries), figs, grapefruit, and even watermelon.

As far as muscles go, a 2020 study done by the University of East Anglia found that vitamin C can help you retain muscle mass. I don't think I have to remind you that fruits are just loaded with C!

Need more proof that snacking on fruit is good for your bones and muscles? A 2012 study done by Sun Yat-sen University found that higher fruit intake was associated with greater bone mass in Chinese women of different ages. The study concluded that consuming fruit regularly may help to maintain bone health.

Here's another one: A 2019 study (or rather, a review of multiple studies) found that a higher intake of fruit and vegetables was associated with greater muscle strength and power in both young and elderly people. The results suggest that eating a diet rich in fruits and vegetables could help to maintain muscle function and prevent age-related muscle loss.

3. Water content in fruit helps keep you hydrated

Certain fruits are super high in water content, which helps keep your whole body hydrated. While straight and plain water is always best, eating more fruit can help you reach your daily requirement, especially if you're just not a fan of the plain stuff.

Watermelon is the obvious choice, as its name implies. Did you know that strawberries also have about 92% water content, though? Grapefruit and cantaloupe are also made up of about 90% water. Even apples are a good option, with about 86% water.

4. All fruit has antioxidants that combat free radicals

If you don't know, free radicals are nasty little unstable atoms that make us age faster, damage our healthy cells, and even cause cancer. Antioxidants are substances that help fight them off. While all fruits have them to some degree, ripe fruits are especially loaded with antioxidants, according to this study.

5. Fruit is high in fiber, which helps keep you fit and healthy

One of the greatest benefits of fruit is all the healthy fiber in them. According to the USDA, it helps reduce blood cholesterol levels. That, in turn, goes back to the first point- it lowers your risk of heart disease. Fiber is also super important for healthy bowels. It helps keep you "regular," which can prevent issues like constipation, hemorrhoids, and diverticulosis.

Foods high in fiber and low in calories can also help you lose weight (or keep it off) because they make you feel full longer. They also control your blood sugar, which again, helps you eat less junk throughout the day.

6. Fruit is nutrient-dense, and provides our bodies with vitamins and minerals

Our bodies need so many different vitamins and minerals to stay healthy and keep going. Some of those nutrients, like calcium and potassium, are absolutely vital to our survival. For example, our hearts need both sodium and potassium to keep pumping. Fruits like avocados, figs, peaches, and kiwi are loaded with potassium.

Pretty much the entire alphabet of vitamins can be found throughout various fruits. The same goes for minerals. That's great news, considering people all over the US have at least one vitamin deficiency. According to the World Health Organization, iron is the number one mineral that we're lacking. Citrus fruits are a great source of that mineral.

7. Fruit makes you glow!

Okay, so not in the "glow in the dark" sense. Boy, that would be freaky, wouldn't it? By "glow," I mean it helps make your skin look positively glorious. Remember those free radicals we just talked about a minute ago? Well, they play a major role in making us age less gracefully. The antioxidants in fruit help combat that, while the water content hydrates our skin from the inside out.

Beyond that, though, fruits with healthy fats, like avocados, can actually help prevent sun damage. Of course, you still need to wear sunscreen, but it's always nice to have a little extra backup when it comes to fighting UV rays. Fruits rich in vitamin C are also great for your skin, as they help your body produce more collagen.

8. Fruit boosts brainpower

While all fruits are great brain boosters, a 2012 study found that berries are particularly beneficial. According to the researchers, "Strong scientific evidence exists that eating blueberries, blackberries, strawberries, and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss and other changes, scientists report." I don't know about you, but I could use all the help I can get in the memory department!

9. Fruit makes you feel energized

As mentioned earlier, fruit helps stabilize your blood sugar. When your blood sugar crashes, it takes your energy along with it. In other words, too little sugar can make you feel positively exhausted, which makes sense since every cell in our body uses it for energy. While processed sugars found in junk food do far more harm than good, a little bit of it combined with the other nutrients found in low-sugar fruit is a good energy booster.

So, when you start to feel that midday slump hit, grab a piece of fruit! Just stick with low-sugar options, like avocado, guavas, raspberries, papayas, cantaloupes and strawberries.

10. Fruit keeps your digestive system happy

Everything from the fiber and water content to the antioxidants combines to help keep your entire digestive system healthier and happier. If you want a really super digestion-support fruit, though, grab papaya. It contains papain, a fantastic little enzyme that helps break down certain types of food. Bonus, papayas also help s low the growth of some cancer cells.

Pineapple is another good one, thanks to the bromelain in it. Like papain, bromelain helps you digest certain types of food. It also reduces inflammation. Other great options include apples, bananas and strawberries.

Here is a picture of my son having a fruit salad for breakfast. There is nothing better than starting the day with fresh fruit straight from nature. Kiwi, mango and strawberries. Yummy!

Offer variety and please don't give up if your child is picky with certain fruits. It takes time to accept a new flavor. My son did not like kiwi until the 10th or 11th time I offered it to him. It is now one of his favorite fruits. This fun Monsters Inc fruit tart is a great way to introduce kiwi to your kids!

Eating more fruit yourself will make you a good role model for your kids. I am now eating more fruit than ever before because I want to teach my kids healthy eating habits. You will have more credibility when you tell them to eat an apple instead of a cookie if you have an apple in your hand.

Remember children are great imitators. My kids both love fruit and I make sure they have 1-2 servings per day. Start early when they are babies and create healthy eating habits.

BONUS: Did you know that eating plenty of fresh fruit might also boost your child's performance in school?

A 2008 study published in the "Journal of School Health" notes that a diet rich in fruits and vegetables results in higher test scores. A healthy diet that includes fruit can also increase your child's focus in the classroom so he is able to learn new information, as well as retain what he's learned. That's really amazing!

Which Fruit is the Healthiest?

Now that we know all of the wonderful benefits of eating fruit, let's talk about some of the best types to keep on hand. I'll alphabetize them for you, rather than put them in any sort of ranking order. After all, one person's "healthiest fruit" may be another person's unhealthiest, depending on dietary needs and any preexisting medical conditions.

1. Apples: There's a reason why they say ,"An apple a day keeps the doctor away!" Rich in fiber, Vitamin C, and flavonoids, apples not only keep your gut healthier, but they can also lower your risk of heart disease, some cancers, and stroke.

2. Avocado: This versatile fruit is rich in healthy fats that help keep your cholesterol in check. While it's not exactly a low-cal fruit, studies show that it can actually help you lose weight because it makes you feel fuller after eating.

3. Bananas: While this sweet fruit often makes its way onto many "unhealthiest fruits" lists due to its higher sugar content, it's actually quite beneficial in moderation. It's a good source of potassium, which is vital for everything from healthy muscles to proper heart function.

4. Blueberries: One of my favorite healthy snack fruits, blueberries are an excellent source of antioxidants. The anthocyanins that give them their blue color can also help prevent Type 2 Diabetes.

5. Dragon Fruit: This unique fruit isn't just among the prettiest, it's also one of the healthiest! Dragonfruit is a rich source of iron, fiber, Vitamins A & E, and carotenoids. Carotenoids- like beta carotin- can help stave off certain types of cancer.

6. Grapes: Grapes are rich in potassium and vitamin K, both of which your heart needs to function properly. The antioxidants and other compounds found in grapes can also help prevent certain types of cancer. Plus, they're so easy to take on the go, making them one of the best healthy fruit snacks!

7. Mango: There's a reason mangos are called the "king of fruits." They're loaded with everything from potassium and fiber to multiple vitamins (A, B6, C, E, and K). Some studies show that they can even help prevent Alzheimer's and Parkinson's.

8. Oranges: I'm sure you already know that oranges are a major source of vitamin C. Did you know, though, that when eaten whole (versus as a juice) they're also rich in fiber? Oranges also pack a powerful punch when it comes to potassium, folate, and B1.

9. Pineapple: A serving of this tropical fruit not only contains 88% of your daily Vitamin C requirement but also 73% of your manganese needs. The bromelain enzyme in pineapple can also help aid digestion.

10. Watermelon: Eating watermelon during the summer isn't just a tasty way to stay hydrated! It can also reduce your risk of sunburn, according to Healthline (but make sure you still wear sunscreen)! This tasty fruit is also a great source of vitamins, minerals, and antioxidants.

Eating fruit provides many health benefits and people who eat more fruits are likely to have a reduced risk of some chronic diseases and cancer. Now that I eat more fruit I can see my skin glowing, I have more energy, and I feel better. Fruits provide nutrients that are vital for the health and maintenance of your body.

10 Delicious Ways to Eat More Fruit

Snacking on fruit is already about as easy as it gets. I mean, aside from maybe peeling or slicing, they're pretty much just "grab and go" goodness! But if you want a bit more variety, here are a few yummy ideas to try:

1. Fruit salad: Check out my Perfect Rainbow Summer Fruit Salad recipe for an idea your whole family will love.

2. Smoothie: Try my tropical mango smoothie or my coconut water breakfast smoothie to help you start your day off on the right foot.

3. Fruit skewers: Cut your favorite fruits into bite-sized pieces and thread them onto skewers for a fun and tasty snack.

4. Fruit ice pops: Forget the sugary store-bought popsicles. Just make your own with your favorite fruits and fresh-squeezed juices.

5. Fruit salsa: Chop up some fruit (anything goes) and mix it with lime juice, honey, and maybe some chopped herbs for a delicious and healthy dip.

6. Fruit and yogurt parfait: Layer your favorite fruits with some yogurt and granola for a delicious and healthy breakfast or snack.

7. Grilled fruit: Throw peaches, pineapple, or pretty much any other fruit on the grill for a few minutes on each side. It's SOOO good!

8. Apples and nut butter: Just spread some wholesome, healthy nut butter onto slices of apples and enjoy. You can also try it with other fruits.

9. Fruit and cheese plate: Pair your favorite fruits with some really good cheese.

10. Fruit chips: Slice your favorite fruits thinly and bake them in the oven until crispy for a healthy crunchy snack.

If you want more ideas for other healthy fruit options, please see my Fruit Pops ideas or an easy-to-make Homemade Healthy Gummies recipe. You can make your own healthy gummies and turn an unhealthy snack into a nutritious and perfect treat.

I also recommend checking out my tips on how to ripen all of your favorite fruits faster, so you don't have to wait to enjoy these health benefits!

Remember that you are in charge of buying the groceries and your kids will eat what's available in your kitchen. Always have fruits available for healthy snacks. If you have another great way to eat fruit more often, please share it with me. I am always looking for new creative and healthy fun fruit recipes.

# data[].attributes.attachment_link.title
Top 10 Reasons Why You Need To Eat Fruit (with Delicious Ideas)

# data[].attributes.attachment_link.description
These top 10 reasons why you need to eat fruit will have you running to the supermarket to stopck up asap! The health benefits are amazing. Take a look!

# data[].attributes.attachment_link.readable_text
Low in calories, high in fiber, and with almost all the vitamins and minerals your body needs, vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there's a wide variety of veggies available, and you can use them in a number of different ways.

In addition to eating them raw in a salad, many can be lightly steamed or cooked, and you can boost your consumption by juicing them, or add them to stews and soups. Homegrown sprouts and fermented vegetables are other options that can significantly improve your diet.

Fermenting is one of the best ways to turn ordinary vegetables into superfoods. The culturing process produces beneficial microbes that are extremely important for health as they help balance your intestinal flora, thereby boosting overall immunity.

Fermented foods are also some of the best chelators and detox agents available, meaning they can help rid your body of a wide variety of toxins, including heavy metals.

Since most veggies aren't very calorie-dense, they should ideally constitute the bulk of your diet by volume. Tragically, very few actually get a healthy amount of veggies in their diet. As noted by Time magazine, 1 vegetable consumption has actually declined over the past five years.

"About half of the total U.S. population eats less than 1.5 cups of vegetables a day. And a whopping 87 percent don't reach the recommended minimum goal of 2 to 3 cups a day."

More Reasons to Eat Vegetables

If you are in the majority who's skimping on veggies, you're really missing out on major health benefits, including the following: 2

Courtesy of their higher water and phytochemical content, vegetables help produce that healthy "glow."

As noted in the featured article, a "study 3 from St. Andrews University concluded that people who ate three additional daily portions of produce for six weeks were ranked as better looking than those with lower intakes."

The cause for this improvement? The carotenoids pigments that give vegetables their red and orange colors also improve the color of your skin, rendering it more rosy and glowing.

Many vegetables are also known for their anti-aging benefits, helping firm your skin and combat wrinkles.

Low in net carbs (total carbs minus fiber) and high in fiber, eating plenty of vegetables can help you lose and manage your weight in more ways than one.

Simply cutting net carbs and increasing your fiber intake may actually help you achieve results rivaling more complicated diets.

Previous research has demonstrated that fiber has appetite-suppressant qualities that helps you feel more satiated, thereby preventing unhealthy snacking.

Fiber also helps improve metabolic markers such as blood pressure, cholesterol levels, and blood sugar; helps protect your heart and cardiovascular health, and appears to reduce mortality from all causes.

Constipation is one of the most common bowel problems, impacting nearly 1 in 5 Americans at any given time.

It's uncomfortable, and can cause bloating and painful cramps.

The fiber and water in vegetables can help prevent this scenario, and promotes optimal gut health in general by nourishing beneficial gut bacteria.

Nutrition is imperative for athletic performance. Specific veggies shown to boost endurance and speed up recovery include beetroot juice, tomato juice, and watercress.

As reported in the featured article, one study "found that drinking 16 ounces of organic beetroot juice daily for six days helped men cycle up to 16 percent longer than they did with a placebo beverage. 4

Meanwhile 100 percent tomato juice has been found to reduce exercise-induced stress on the body by as much as 84 percent." 5

Vegetables help boost energy levels, especially if you cut out net carbs and processed foods at the same time.

Juicing tends to be particularly potent and quick-acting in this regard.

Recent research shows higher vegetable intake can also help you feel calmer and improves your mental well-being. 6

Eating fruits and vegetables was also related to greater self-reported curiosity and creativity - traits associated with happiness. 7

✓ Reduces risk for chronic disease

Vegetables help reduce your risk for many chronic diseases, including diabetes, heart disease, stroke and certain cancers.

In one recent study, eating just over one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14 percent. 8

Part of this benefit is due to the fiber content.

The fiber in vegetables is broken down into health-promoting short chain fatty acids (SCFAs) by your gut bacteria, and SCFAs have been shown to lessen your risk of inflammatory diseases. 9

Researchers have discovered 10 that a gene called T-bet - which is essential for producing critical immune cells in your gut - is activated by leafy green vegetables.

These immune cells, called Innate lymphoid cells (ILCs), reside in the lining of your digestive tract, and ILCs are thought to be essential for: 11

Maintaining balance between tolerance, immunity and inflammation in your body

Producing interleukin-22 (IL-22), a hormone that can protect your body from pathogenic bacteria

Maintaining healthy intestinal balance by promoting growth of beneficial bacteria and healing small wounds and abrasions in the gut

Helping resolve cancerous lesions and prevent the development of bowel cancers

Preventing food allergies, inflammatory diseases, and obesity

The Health Benefits of Purple Foods

Vegetables contain an array of antioxidants and other disease-fighting compounds that are very difficult to get anywhere else. Plant chemicals called phytochemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which your cells reproduce, get rid of old cells, and maintain DNA integrity. Many of the benefits associated with vegetables are due to the natural pigments in the food.

While it's advisable to eat all the "colors of the rainbow," purple foods tend to stand out above the crowd, courtesy of their potent antioxidants called anthocyanins. 12 Research has linked anthocyanins to a reduced risk for a number of diseases, including cancer, cardiovascular disease, and neurological dysfunction and decline.

They also help prevent obesity and diabetes, in part by inhibiting certain enzymes in your digestive tract, and by supporting healthy blood sugar control. They also have potent anti-inflammatory effects, which helps explain their protective effects against chronic disease. Deep red and blue foods - including all berries and cherries - are also loaded with beneficial antioxidants. Vegetables high in anthocyanins include:

Red onions

Purple cabbage

Beets

Eggplant

Cruciferous Veggies Are an Important Part of an Anti-Cancer Diet

Vegetables are also a key component if you want to reduce your risk of cancer. 13, 14 Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, appear to be particularly important, and have been repeatedly shown to help prevent certain cancers by inhibiting cancer cell growth and promoting apoptosis (cell death). According to Olga Azarenko, a scientist at the UC Santa Barbara laboratories, whose research shows how the healing power of these vegetables works at the cellular level: 15

"Breast cancer, the second leading cause of cancer deaths in women, can be protected against by eating cruciferous vegetables such as cabbage and near relatives of cabbage such as broccoli and cauliflower. These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables."

Broccoli, and even more so broccoli sprouts, contain the highest amounts of isothiocyanates. Other vegetables containing isothiocyanates include the following:

✓ Brussel sprouts

✓ Cauliflower

✓ Cabbage

✓ Arugula

✓ Watercress

✓ Horseradish

The isothiocyanates in these vegetables sparks hundreds of genetic changes, activating some genes that fight cancer and switch off others that fuel tumors. 16 According to one recent study, 17 "research suggests that cruciferous vegetables are not only an important source of nutrients, but perhaps a key to eliminating cancer as life threatening disease." Besides breast cancer, studies have confirmed the protective benefits of these vegetables for other types of cancer as well, such as:

Bladder cancer - Researchers found that the higher the intake of cruciferous vegetables, the lower the risk of bladder cancer in men by as much as 50 percent18

Lung cancer - Researchers found that men with detectable amounts of isothiocyanates in their bodies had a 36 percent lower chance of developing lung cancer over 10 years19

Prostate cancer - Just a few additional portions of broccoli each week was found to protect men from prostate cancer20

Liver cancer - Recent research suggests eating broccoli three to five times per week can lower your risk of liver cancer, and help prevent the development of nonalcoholic fatty liver disease (NAFLD)21, 22, 23

The 'Trick' to Maximizing Sulforaphane in Your Broccoli

One naturally occurring isothiocyanate known for its potent anti-cancer activity is sulforaphane, which is formed when you chop or chew broccoli (this combines its precursor glucoraphanin and the enzyme myrosinase). Once swallowed, gut bacteria help release some of broccoli's sulforaphane so your body can benefit, but it's a tricky proposition because sulforaphane is attached to a sugar molecule with a sulfur bond.

In order for the sulforaphane to be released, an enzyme in the broccoli breaks off the sugar to release it. However, the sulforaphane can be easily inactivated by a sulfur-grabbing protein.

Researchers have found that one of the best ways to maximize sulforaphane your body can use is to heat the broccoli for 10 minutes at 140 degrees Fahrenheit (or steam it lightly for three to four minutes until it's tough-tender). 24 This was just enough heat to kill the epithiospecifier protein, which attaches to the sulfur and greatly depletes the amount of bioavailable sulforaphane.

Another option is to eat broccoli sprouts. Fresh broccoli sprouts are FAR more potent than whole broccoli, allowing you to eat far less in terms of quantity. Tests have revealed that 3-day-old broccoli sprouts consistently contain anywhere from 10 to 100 times the amount of glucoraphanin - the precursor to sulforaphane - found in mature broccoli. 25

Luteolin - Another Important Anti-Cancer Compound

Luteolin is another important anti-inflammatory plant compound found in certain vegetables, including celery, peppers, and carrots. It's previously been linked with lower rates of age-related memory loss in mice, 26 but more recently, researchers discovered it may also slow the development of breast cancer 27, 28 - particularly cancer caused by hormone replacement therapy (HRT).

According to the researchers, benign lesions in breast tissues may turn into tumors if they receive a "trigger" such as progestin, which attracts blood vessels and "feeds" the lesions, allowing them to expand. When this occurs, the breast cancer cells "take on stem cell-like properties, which can make them harder to kill," the study's lead researcher stated.

However, when breast cancer cells were exposed to luteolin in the lab, their viability markedly decreased. Not only did the blood vessels feeding the cells significantly decline, but their "stem cell-like properties" were also reduced, resulting in an anti-tumor effect. The researchers then tested luteolin on mice with breast cancer and similar benefits were observed.

Sprouts, a Living Food With Amazing Health Benefits

If you struggle getting enough vegetables into your diet, try juicing, and add sprouts. Sprouts are exceptionally packed with nutrients, including antioxidants, minerals, vitamins and enzymes that protect against free radical damage, so in terms of volume you can get away with eating far less.

The content of vitamins and essential fatty acids increase dramatically during the sprouting process. Sunflower seed and pea sprouts tend to top the list of all the seeds that you can sprout and are typically each about 30 times more nutritious than organic vegetables you can even harvest in your backyard garden.

The quality of the protein and the fiber content of beans, nuts, seeds and grains also improve when sprouted because minerals, such as calcium and magnesium, bind to protein, making them more bioavailable. Sprouts can also contain up to 100 times more enzymes than raw fruits and vegetables, allowing your body to extract more vitamins, minerals, amino acids and essential fats from other foods.

Sprouts support healthy cell regeneration, and have an alkalinizing effect on your body that is thought to protect against disease, including cancer (as many tumors are acidic). Abundantly rich in oxygen, sprouts also help protect against viruses and bacteria that cannot survive in an oxygen-rich environment.

Sprouts are the ultimate locally-grown food, and can easily be grown in your own kitchen, so you know exactly what you're eating. Another boon is their low cost. Sprouts-as-medicine.com 29 is a good source for things relating to sprouts: their health benefits, recipes, and how to grow your own.

The British verticalveg.org 30 is another. The latter gives helpful growing tips for each month of the year. One of the benefits of sprouts is that you can grow them year-round, even when it's cold and dark. The article 6 Easy Steps to Sprout Heaven 31 teaches you how to grow your own sprouts, from start to finish. Some of the most commonly sprouted beans, nuts, seeds and grains include:

✓ Wheat grass: high in Vitamins B, C, E and many minerals

My Most Recommended Vegetables List

My recommended list of vegetables (below) provides a guide to the most nutritious vegetables, and those to limit due to their high carbohydrate content (think: starch is "hidden sugar"). Organic and locally grown vegetables are ideal for maximizing nutrition, limiting pesticide exposure, and increasing freshness. Avoid wilted vegetables, as they lose much of their nutritional value once they wilt.

Click Here

Again, juicing is a great way to boost your vegetable intake. When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down.

Use sparingly due to high carbohydrate levels

✓ Beets

✓ Jicama

✓ Eggplant

Vegetables (or commonly perceived vegetables) to Avoid

# data[].attributes.attachment_link.description
Low in calories, high in fiber, and with almost all the vitamins and minerals your body needs, vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there's a wide variety of veggies available, and you can use them in a number of different ways.

# data[].attributes.attachment_link.readable_text
Why is it important to eat vegetables?

Eating vegetables provides health benefits - people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Nutrients

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Health benefits

As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.

# data[].attributes.attachment_link.description
Eating vegetables provides health benefits - people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Most vegetables are naturally low in fat and calories.

# data[].attributes.attachment_link.title
Health Benefits of Grains: Nutrients, Vitamins, Whole Grains, Fiber

# data[].attributes.attachment_link.description
HealthyEating.org from Dairy Council of California offers print, interactive and turnkey resources that teach and inspire healthy eating from the five food groups.

# data[].attributes.body
-chicken
-steak
-peanuts
-beef
-legumes

# data[].attributes.body
-yogurt
-milk
-cheese

# data[].attributes.body
-strawberrys
-watermelon
-bluberrys
-cantaloupe
-mangos

# data[].attributes.body
-broccoli
-spinach
-lettuce
-carrots

# data[].attributes.body
-whole grain bread
-wheat pasta
-brown rice