Fruits

Remember to Eat Your Whole Grains, Fruits and Vegetables

Remember to Eat Your Whole Grains, Fruits and Vegetables

You could do all the exercises in the world, but if you are not eating healthy, you are still living an unhealthy lifestyle. An unhealthy lifestyle results in health complications later on, which could prove fatal. Of course, as humans we have no foolproof method of defeating or even delaying the inevitable, but with a healthy diet, there is a greater chance of longevity than if you are not eating healthy at all.

Whole grains come from the grain seed of plants, and in order for them to be fit for consumption, they are crushed, cracked and processed. There are various types of grains, some you have already added to your diet. These include barley, wheat, quinoa, oats, millet, corn, rice, rye and buckwheat. These grains are often times processed into other foods we eat on a daily basis, some of them junk. Wheat for instance is the most widely consumed grain, as it makes up bread, pastries, pasta, cereals, etc. Do not think that you are getting your healthy dose of whole grains by eating a donut. Wheat is often processed to remove the germ and the bran, which gives us the white flour that we use everywhere. It is one of the most versatile foods, but it is also one of the unhealthiest as well. Ensure that if you bake, buy whole wheat flour. It is harder to bake and cook with, but it is indeed healthier. When buying bread, buy whole wheat instead. Whole grain has plenty of soluble and insoluble fiber, which helps to flush out your bowels and arteries of toxins. Colon cancer is the second leading cause of cancer in women, and the third most common in men. Whole grains also have essential fatty acids, which you need for a healthy brain. Recommended intake is two to three servings a day.

Another place to get your fiber is from your fruits and vegetables. Remember you need even more fiber as you age, as constipation is a common health condition in the senior population. Fruits and vegetables not only have fiber, but they also have vitamins and minerals which help maintain your body’s core functions. People who eat more of these foods have a reduced risk of chronic diseases such as cardiovascular diseases, type II diabetes, and even cancer. Fruits are rich in vitamins A and C, which are important in keeping your blood pressure down, and having healthy skin and eyesight. You can find vitamin A in your vegetables and fruits with red and orange skin such as carrots, pumpkins, red pepper, oranges, mangos, apricots, grapefruit, tangerines, and tomatoes. You can also get them from green leafy vegetables such as lettuce, cabbage, collard greens and spinach. Vitamin C can be obtained from basically all citrus fruits like your oranges and grapefruits, and other juicy fruits such as kiwi, cantaloupe, guava and cantaloupe. Vitamin C can also be found in your green leafy vegetables and roots and tubers, like potatoes.

There are minerals as well which you will need in your diet. They should only be taken in small amounts but they are important for blood pressure, nerve and brain health, muscle health, etc. One important mineral is potassium, which helps regulate nerve and muscle action.

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