Build Optimum Health: Eat Yo’ Fruits & Veggies!

I know, I know, could this article be more basic? Did you think I was going to tell you that you need fancy mushroom tea, cold pressed celery juice, or upside-down yoga for optimum health? While all of those fun goodies may help, all the body really needs is the basics. The basics start with fruits and vegetables.

Macronutrients & Micronutrients

Fruits and vegetables contain micronutrients. You have probably heard about micronutrients’ older sister, macronutrients but maybe you haven’t heard the term micronutrients? Briefly, macronutrients are the nutrients you need to eat in larger quantities; Carbohydrates, proteins, and fats. On the other hand, micronutrients are the nutrients you need in smaller quantities; vitamins and minerals. Vitamin C, Beta-carotene, Zinc, Vitamin D, etc… to name a few infamous micros. Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Fantastic sources of beta-carotene include; sweet potatoes, carrots, butternut squash, green leafy veggies. Also, Vitamins C and E are antioxidants that help to destroy free radicals and power the body’s natural immune response. Sources of vitamin C include red peppers, citrus fruits, strawberries, broccoli, mangoes, and other fruits and vegetables. Vitamin E sources include spinach, and broccoli.

The best place to source your micronutrients is via whole foods, specifically fruits and vegetables. Aim to consume AT LEAST 5 servings of fruits and vegetables throughout the day. For ease and consistency, I recommend incorporating your favorite produce into meals you already enjoy.

Here are some simple examples of how you can incorporate more produce throughout your day:

Breakfasts: 

·      Top your morning oatmeal with frozen berries or a fresh peach

·      Sauté peppers and onions into your morning scramble

·      Mash fresh avocado onto your toast

Lunches: 

·      Eat a salad; Give this burger salad a try; Ground lean beef, greens, tomatoes, onions, avocado, and pickles

·      Load your classic sandwich up with veggies; add lettuce, tomato, onion, sprouts, cucumbers and enjoy that sandwich with a fresh fruit salad rather than a bag of chips

Snacks: 

·      Blend it up! Add frozen berries, bananas, spinach or riced cauliflower to your afternoon smoothie 

·      Make a snack plate of baby carrots, sugar snap peas, grapes, hardboiled eggs, and whole wheat crackers

Dinners:

·      Toss spiraled zucchini into your favorite pasta dish 

·      Add riced-cauliflower in addition to brown rice for your next stir-fry night

Supporting your immune system and building optimum health is simple. Simple and easy are two different concepts. Be intentional when you build a plate.

Incorporate eating more fruits and vegetables today to feel even stronger tomorrow!