Eat Smart

Eating different fruits and vegetables has different effects on our body.

Eating a variety of fruits and vegetables are vital for overall health and wellbeing.

Here are some of the best foods to try to keep the body healthy and happy.

TEETH

Leafy greens such a spinach, are high in fibre and helps to promote good digestion as well as healthy cholesterol levels. These greens require plenty of chewing which generates saliva. Our saliva works like a ‘car wash’ for our teeth!

Berries are great, especially strawberries as they contain malic acid, which is a natural enamel whitener. Plus berries are anti-inflammatory and antioxidants, as well as being juicy, colourful and sweet so what’s there not to like?

EYES

Peppers, especially red ones, are rich in vitamins A and C which can help lower your risk of visual impairment. Because of the peppers rich vitamin source, it helps to maintain healthy blood vessels in the eyes which can protect the retina from oxidative damage. It is best to eat peppers raw as cooking them can detract their nutrient levels so try them in salads on on their own as a great healthy snack.

Seeds and nuts are also a great ingredient as they are rich in Vitamin E which can help slow age-related mascular degeneration, a condition which leads to blurred vision. They have also been shown to prevent cataracts!

SKIN

Walnuts are high in omega 3 & 6 which can help to reduce skin inflammation, whilst the vitamin B7 content can help ensure normal skin pigmentation.

In addition to walnuts, Brazil nuts are rich in selenium (a powerful antioxidant) which can help support the immune system and protect against skin cancer, sun damage and age spots. Just 4 brazil nuts daily is your recommended selenium amount.

HEART

Avocados (life saver for those on a plant-based diet) are packed full of heart healthy fats. They are particularly rich in healthy monounsaturated fats which are great for the heart.

Extra virgin olive oil contains high levels of polyphenols, which are linked to disease prevention and as extra virgin olive oil cannot stand the heat, use this only for salads and dips. For cooking, rapeseed is a great nutritional alternative.

LIVER

Grapefruit (I love to start the day with 1/2 of this) could prevent liver damage as it has a high level of Vitamin C and antioxidants which can boost production of liver detoxification enzymes.

Again, avocado is a good source of fat and helps protect the liver.

BONES

Leafy greens are a fabulous source of calcium which helps protect the bones and keep them healthy especially broccoli, okra (lady fingers) and cabbage.

Soya beans and tofu are a good food source of calcium which can help maintain bone health.

Breakfast cereals which are fortified with calcium and contain a high level of vitamin D can keep our bones healthy and they provide a quick and easy, filling breakfast i.e porridge oats.

KIDNEYS

Apples not only contain pectic, which is a soluble fibre that helps lower cholesterol and glucos levels, they are packed full of Vitamin C and have lower levels of potassium. Though the body needs potassium, too high levels can be dangerous, especially for kidneys.

Water is especially important for the kidneys as they need to be kept hydrated. Sometimes when you become dehydrated, you many notice some aches and pains in your lower back, which is the area of the kidneys, so this simply means that you need to drink more water to keep your kidneys hydrated. It is recommended to drink approx. 8 glasses/2 litres of water every day however be conscious that everyone is different and you may need more or less accordingly.

HAIR & NAILS

Beans are naturally rich in biotin which has been shown to increase nail strength. Any variety is good as most have multiple nutrients including magnesium, calcium, zing and many more!

Blueberries are packed full of Vitamin C and can help strengthen the capillaries that supply the hair shafts.

HOW TO ENJOY FRUITS & VEGETABLES DAY TO DAY

Check out many of our delicious RECIPES right here and see how creative you can become using up fruits and vegetables that you already have as well as buying more specific ingredients that can benefit your health and wellbeing.

A great way to use fruits and vegetables are:

• Hearty salads mixed up with some protein (beans, lentils, quinoa)

• Soups (filled with your favourite protein and veggies)

• Breakfast time with cereals, porridge, granola, savoury breakfasts, on toast, smoothies, fresh juices

• Stews and casseroles (filled out with your favourite veggies, herbs and spices)

The list is endless so get creative and experiment!

GENERAL NOTE

The above is for guidance only. Our bodies are all different so may react in different way to certain ingredients so try out our recommendations and keep a track of how you are feeling and the benefits in the different areas of your body.

Ensuring you eating a good variety of fruits and vegetables, proteins, beans, lentils, healthy oils