fruits and vegetables vitamins

It is often forgotten that clean water and healthy foods are not just the basis of good health, but they also have more power than drugs to keep us healthy. But the quality of what we consume is also crucial. If you establish a healthy foundation with simple things like eating right and exercising and your body will prosper.

Healthy Nutrition Tips:

  1. The most important, yet most affordable thing you can do for your body every throughout the day is drink pure water, ideally with an PH of at least 7.0.
  2. Drink a minimum of half of your body weight in ounces per day. more if you work out or if you live in an area that is hot.
  3. Consume organic food as often as possible – they have more nutrients, more antioxidants, and have more phytochemicals that fight disease and are safe from dangerous chemical pesticides. They also have herbicides and.
  4. Eat 4-9 servings of fruit and vegetables each day. Choose fruits and vegetables with different colors to obtain the greatest amount of vitamins and minerals you can.
  5. Eat more raw vegetables rather than cooked because they are rich in required enzymes.
  6. If you do decide to eat meat, buy only organic meat from grass-fed animals – it is not only free of hormones and antibiotics but is also much more leaner and has a unique nutritional characteristics than meat that is raised commercially. It is rich in the anti-inflammatory fruit and vegetable vitamins Omega 3 fatty acids and less the proinflammatory Omega 6. It also contains a higher amount in healthy CLA (conjugated with linoleic acid). CLA has antioxidant properties with potent anti-cancer properties. It is able to reduce the risk of suffering from cardiovascular diseases and fight inflammation. It also reduces body fat and boosts lean muscle mass. Dairy and meat products made from grass-fed animals may contain 300% to 500% more CLA than cattle that are fed the typical diet of hay and grains.
  7. Consider other healthy and lean meats , such as buffalo and ostrich.
  8. Consume only free-range organic poultry and eggs.
  9. If you do consume dairy, ensure it’s organic , and most importantly, it is raw, which means it is not pasteurized or homogenized. It’s free of antibiotics as well as hRGH (recombinant human growth hormone), has more vitamins , and enzymes have not been destroyed by the above processes. It’s also well tolerated by lactose intolerant. In California there is an organic store that sells dairy products, such as cream, the immune-building colostrum, kefir butter and cheddar cheese from Organic Pastures.
  10. Include organic nuts and seeds into your diet. Try to eat raw since roasting at high temperatures oxidizes them, makes them rancid and destroys precious antioxidants. Nuts are a great source of protein, fiber, vitamin B and folic acid zinc, iron, calcium as well as antioxidants selenium and Vitamin E.
  11. Create a variety of beans a regular part of your diet. They’re abundant in protein, fiber and antioxidants.
  12. Consume only whole grains not ground, processed, bleached, fortified with synthetic minerals and vitamins, etc. When food items are fortified, you know all the nutritional value of the original food has been stripped off during the refining process.
  13. Don’t solely depend on wheat for your primary grain source. Wheat has the highest glycemic index of all grains , and a lot of people are allergic to wheat. Try other grains such as Oats, quinoa, buckwheat, brown rice, barley spelt, rye, teff triticale, amaranth and millet.
  14. Limit your caffeine intake. It causes exhaustion of the adrenal glands and your body has a harder and more difficult time producing the cortisol needed to get you up in the morning . It also keeps you awake when you need to feel alert. It disrupts your normal cortisol cycle.
  15. If you have to drink coffee for its flavor and aroma change to coffee that has been which is decaffeinated through the Swiss Water Process – the only method that leaves 0.01 percent caffeine.
  16. Drink only organic coffee. Coffee that is not organic is the most chemically treated food product around the globe.
  17. Beware of trans fats at all price. (This includes foods that are fried, whether by restaurants or on the market). They reduce HDL (high density lipoprotein – also known as the”good guys”) and also increase LDL (low density lipoprotein, which is the villain) They have even been found to cause heart disease.
  18. Select only the best fats: cold-pressed olive oil, nut oils seed oils, high-oleic canola oil, avocado oil coconut oil made from organic coconut. (Coconut oil is often misrepresented as a bad fat and even though it’s saturated it doesn’t contain cholesterol as it isn’t originated from animals. It is extremely potent in anti-bacterial, antiviral and anti-microbial properties due to its high amount of lauric acid. The only other rich source of this is the breastmilk. Organic virgin coconut oil is currently slowly being recognized by the medical community as a powerful tool against immune diseases and is often employed to treat ailments in a variety of hospitals. Two books that are excellent on the subject were written by one of the best lipid researchers in the world, Dr. Mary Enig: ” Know Your Fats The Complete Guide for Understanding the Nutrition of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose fat” (Hudson Street Press, Jan. 2005). If you use butter or other saturated fats, you should use only organic butter that is fed to grass-fed cattle – it is not as harmful as was once thought.
  19. If you cook with fats at high temperatures make sure you use solid fats which are safe and do not trigger the formation of free radicals. Fats that are saturated are ideal for cooking at high temperatures because they are very stable. Vegetable oils are NOT suitable for this kind of cooking. The best fats for cooking at high temperatures are butter, ghee, duck fat, coconut oil palm oil, avocado oil.
  20. Limit the consumption of sugar in your diet. That includes anything with sugar added to it (sodas or fruit yogurts cereals, crackers, cereals the tomato sauce prepared by commercial companies ketchup, etc.). One teaspoon of sugar been shown to reduce the immune system for up to 4 hours!
  21. Eat more alkaline-rich foods (fruits and veggies) to help balance the acidity of your diet, especially if you eat the SAD diet (Standard American Diet) that is high in processed and brimming with acidifying food items like dairy, meat and grains.
  22. Avoid drinking soda and carbonated beverages as they are all acidic.
  23. Reduce alcohol consumption whenever you can – it is not only very high in calories but it also interferes with the body’s ability for burning fat, as the liver must to process it and cleanse it first. Alcohol is also one of the strongest causes of intestinal inflammation.