FRUIT AND VEGETABLES
Fruits and vegetables: the oldest and most potent medicine in the world
Fruits and vegetables are among the healthiest things you can eat. Per calorie, they contain more vitamins and minerals than any other food group. Fruits and vegetables fuel the body because they are rich in carbohydrates and indigestible cellulose or fiber and have very little fat (except for olives, avocados, and coconut). The enzymes in fresh fruits and vegetables promote proper digestion and absorption of nutrients. Lastly, fruits and vegetables contain many protective compounds called phytonutrients. Most of these phytonutrients are antioxidants. There are hundreds of phytonutrients. Cruciferous vegetables, such as broccoli, contain well-defined nutrients that stimulate the production of anticancer cells in the body. The peel of citrus fruits contains oil that fights cancer.
The pros and cons of a vegetarian diet
PRO
• A vegetarian diet generally contains less protein than a non-vegetarian diet. Excessive protein intake is associated with osteoporosis and kidney problems. Beware: many meat substitutes (such as tofu) have more protein than meat!
• A vegetarian diet contains more antioxidants and fiber from plant sources (vitamins C, E, and beta-carotene). People who eat lots of fruits and vegetables are about half as likely to develop cancer as those who eat few plant foods.
• Vegetarians eat less saturated fats and more unsaturated fats.
• Vegetarians automatically eat a greater variety of food products than people who eat meat.
CONTRA
• Vegetarians who do not eat dairy or eggs (vegans) should ensure a good source of vitamin B12, be it in supplements or B12-enriched products (breakfast cereals, fruit juices).
• Those who do not eat animal products and avoid salt-containing iodine should also ensure a good source of iodine, such as seaweed.
• Those who eat neither meat nor fish should provide a good source of omega-3 fatty acids, especially EPA and DHA. (via algal oil 1000 mg EPA/DHA).