Food is Thy Medicine and Medicine Thy Food.
Have you ever thought to yourself, “I really need to eat more fruits and veggies?” Well, it’s time to set a goal, and stick with it because as Hippocrates said, “let food be thy medicine and medicine thy food.”
Set a fruit & veggie goal that works for you.
Step 1: Track your normal intake of foods for 3-14 days.Step 2: Make a list of fruits and veggies you like.Step 3: Make a list of your current or predisposed hereditary health conditions.Step 4: Now highlight the veggies and fruits that have been discovered with those health conditions.Step 4: Make your goal SMART (specific, measurable, realistic, action based and time bound).
Ex. If you are only eating one veggie a day, then it may a bit impratical to think you will all of a sudden start eating ten. However, you might could aim for 2-3 veggies a day.
Step 5: Keep going. Continue to set SMART goals around your veggie and fruit intake until you have reached a healthful maintenance period.
To get you started, check out this A-Z guide of Fruits and Veggies and the health benefits each one offers!
Arugula is a great source of Vitamin K which protects your Heart, Bones and Skin.Bananas have iron which is excellent for blood purification, fatigue and breathing.Carrots are well known for their Beta-carotene content which converts to the eye doctor for the body, Vitamin A.Dates contain protein which aids in muscle repair and bone health maintenance.Eggplant is a host of minerals and vitamins which have shown to aid in conditions such as asthma, Gi issues and inflammation.Fig leaves contain chemicals that have been shown to assist in respiratory conditions.Grapes have been shown to decrease tumor growth for colon cancer and other health conditions.Honeydew contains potassium which prevents muscle cramping and enhances electrolyte balance.Jojoba is a host for Vitamin E which is well known for its benefits for hair and skin.Kiwi contains folate which decrease likelihood of depression and some birth-defects.Lemons offer natural citrate which has been found to decrease likelihood of kidney stones.Mushrooms have selenium which has been noted to improve blood flow and decrease chances of heart disease.Nectarines are a substantial source of lutein, an antioxidant that can destroy free radicals in the body, which may decrease risk of cancer.Oranges contain choline which has been found to support healthy liver, nerve and brain function.Potatoes have resistant starches that decrease absorption of toxic and carcinogenic compounds.Quince is rich in zinc which have been proven to aid in diabetes, stress metabolism and even acne.Raspberries have ellagic acid which has been shown to have anti-inflammatory properties. Sprouts are rich in manganese which can help maintain cognitive function.Tomatoes are loaded with lycopene, an antioxidant which has been linked reduced risk of cancer and heart disease.Ugli fruit are a great source of fiber which aids in digestion and blood sugar stabilization.Vidalia onion have chromium which helps regulate blood sugar.Watercress is high in calcium for strong teeth and bones.Xigua/watermelon has Vitamin B6 which can help with PMS symptoms and arthritis.Yam are well known for their Vitamin C content which boosts your immune system and serve in anti-aging processes.Zucchini is loaded with antioxidants which have been shown to improve inflammatory disease.
– Casey Edmonds, CHC
Health Advisor | Email Casey