“If it came from a plant, eat it. If it was made in a plant, don’t.”
~Michael Pollan
In a country where French fries and ketchup count as servings of vegetables and pasteurized, fortified orange juice from concentrate is considered a fruit, it is time to regain a real food perspective on fruits and vegetables.
Whole fruits and vegetables provide innumerable vital compounds in the form of enzymes, antioxidants, vita-mins, minerals and phytonutrients. At the same time, fresh produce can also be the carrier of toxic pesticides and harmful bacteria. Let’s look at the benefits and potential risks of fruits and vegetables.
Vegetables
It is safe to say that we all know what vegetables are and that we need to eat them, multiple times every day. No other food source has been proven to fight cardiovascular disease and cancer like vegetables. The good news is that vegetables always need to be eaten with healthy fats. This is where the tradition of butter on cooked veggies and salad dressing on raw veggies comes from.
These fats are essential for all of the nutrients in vegetables to be properly digested, absorbed and utilized.
One of the many key components found in whole vegetables is fiber. Fiber helps control blood sugar by slowing digestion of fast acting carbohydrates and helps maintain regular, comfortable bowel movements. Fiber is primarily found in the skin of vegetables, in crunchy vegetables like celery and bell peppers and leafy greens.
While eating vegetables raw does confer certain health benefits, some vegetables need to be cooked. Cabbage, broccoli, Brussels sprouts, and kale contain chemicals that inhibit thyroid function and beet greens, spinach and chard contain the mineral blocking oxalic acid. Proper cooking eliminates these harmful compounds while protecting nutrient and enzyme content. The best way to cook these vegetables is to lightly steam them for a short period of time. Lightly sautéing in butter or olive oil is also acceptable.
Fruits
Fruits are another great source of vital nutrients but as with all things sweet, they come with a small price tag. The primary concern with fruits is the presence of sugar, particularly fructose. While most fruit does not have a significant effect on blood sugar, fructose in abundance has significant health effects.
Fructose has been linked to
- elevated levels of serum triglycerides and uric acid
- obesity
- insulin resistance
- fatty liver
- inflammation
- vascular disease
- hypertension
- diabetes
- kidney disease
- gout
If you suffer from any of these conditions or are unable to lose weight, it is advisable to limit fructose to 25 grams per day. This comes to 3-4 pieces of whole fruit a day. The real problem comes with processed fruits like fruit juices, sweetened canned fruit and dehydrated fruit. With only one serving of these foods you can easily double or triple the 25 gram daily limit.
Storage and Preservation
Thanks to modern technology, fruits and vegetables can be grown all year long around the world, harvested, shipped, stored in warehouses, artificially ripened and sold at your local grocery store. Then, once you make your purchase you can stick the produce in the crisper drawer of your refrigerator to use at your convenience.
Before the convenience of refrigeration, techniques were employed to preserve fruits and vegetables for several months with no detriment to the produce.
One common practice was lacto-fermentation, or the use of salt to inhibit spoil-age while lactic acid producing bacteria produce enough lactic acid to preserve the food. Foods could be stored this way for several months in a cool, dark root cellar. Sauerkraut from Germany, kim chi from Korea and fruit chutneys from India are examples of the use lacto-fermentation to preserve fruits and vegetables. This method of preservation protects nutrients and enzymes, enhances nutritive value through the introduction of probiotic bacteria and eliminates the harmful compounds that typically must be cooked out of certain vegetables.
The Dark Side of Unnatural Bounty
With the invention of synthetic fertilizers and pesticides, genetically modified high yield crops and mechanized agriculture in the 1940’s the Green Revolution swept the globe with the intention of eliminating world hunger. Unforeseen to the forefathers of this noble endeavor were the widespread ill effects to both humans and the environment of the uncontrolled use of synthetic fertilizers and pesticides.
In 1972, DDT, a highly carcinogenic pesticide, was banned from use in the US. This did not stop DDT producers from continued manufacture and exportation of DDT to other countries who used it to protect their crops which were then shipped back to the US. This practice continues today.
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A 2004 analysis of U.S. Centers for Disease Control (CDC) data revealed that 100 percent of blood and urine tests from subjects they monitored showed pesticide residues. Two insecticides – chlorpyrifos and methyl parathion – were found at levels of up to 4.6 times greater than what the U.S. government deems acceptable.
In a joint study conducted by scientists from the CDC, the University of Washington and Emory University, researchers found that pesticide levels in test subjects dropped to undetectable levels after switching to an organic diet.
Choose Local Produce, In Season
Scientists and chefs alike agree that local, organic produce, purchased in season is far superior to conventionally grown produce out of season.
Chef Gordon Ramsay, in response to a question about the difference between fresh and imported produce said,
“The most obvious answer is flavor. Local, seasonal food tastes far superior to the fruit and vegetables that have been picked long before they have had a chance to develop any flavor, just so they could travel thousands of miles. Take tomatoes, for example. They always seem to taste better when you’re on holiday in the Mediterranean. The reason is that Mediterranean tomatoes are allowed to ripen on the vine and are generally served on the day of picking.”
This simple change will support good health, a strong local economy and the environment.
If you are unable to purchase local or organic produce it is imperative to properly wash all of your produce to remove toxic pes-ticides. Use Dr. Bronner’s Sal Suds, hydrogen peroxide or Clorox bleach (1 teaspoon per gallon of water) to soak produce for 10 minutes. Rinse well prior to consuming.
Here are a couple of quick and easy ways to track down some local produce:
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Summary
The biggest push for healthy eating that we commonly hear is to eat more fruits and vegetables. This is excellent advice, but when we are also told to limit fat and salt on top of flavorless, out of season produce, vegetables can be very hard to eat. By making just a few simple changes, fruits and vegetables will become an exciting part of your daily eating routine once again.
Now that you are excited to start eating plenty of flavorful, fresh, local produce everyday, use the resources provided in this section to track down local sources of fresh fruits and vegetables. If there are not any easily accessible local resources, I urge you to purchase seasonal, organic produce at the grocery store to avoid the negative health and environmental effects of pesticides and synthetic fertilizers. Remember that fruits and vegetables reach their full nutritional potential when consumed with quality, real fats like butter, cheese or olive oil.
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C’est simple : deposez 50 $ et gagnez 50 $ supplementaires. Jouez 100 $ pour obtenir le bonus maximum de 100 $.
ll faut le rejouer 5 fois en pari combine (avec au moins 3 selections ayant une cote de 1,40 ou plus) pour transformer cet argent bonus en cash retirable et recuperer vos gains.
Cette condition est courante chez les bookmakers en ligne, similaire a ce que propose 1xBet. Assurez-vous que le code marche et que l’offre est valide dans votre pays.
Comment ouvrir un compte avec le code promo Linebet en Mai 2025 ?
Le code promo Linebet doit etre insere dans le formulaire d’ouverture : il vous permettra d’obtenir le bonus de bienvenue paris sportifs ou poker (au choix).
En vous inscrivant, vous pourrez aussi prendre part a toutes les offres promotionnelles mises en place par le site.
Le processus d’inscription a ete allege au maximum pour que vous profitiez au plus vite d’une experience de jeu inedite. Inscrivez-vous maintenant pour profiter de cotes allechantes pour maximiser vos gains !
How to get 1xBet free promo code?
Sign up on their website using the 1xBet promo code and receive an impressive 120% bonus on your initial deposit, up to a maximum of ?33,000. For instance, if you deposit ?1,000, you’ll receive an additional ?1,200 in bonus funds, giving you a total of ?2,200 to kickstart your betting experience.
What is voucher code in 1xBet?
1xBet Promo Code Get 300% Bonus Up to GHS 3,445 in March 2025. Sign-up with 1xBet using the promo code. New customers can get a 200%, 250% or 300% bonus. The 1xBet promo code. Use it on the sign-up page to get a 300% bonus up to 3445 GHS.
1xbet Promo Code – Vip Bonus Up To 130 €/$
1xbet promo Promo code for 1xBet, use this combination to increase your welcome bonus up to 100% on an amount reaching $/€130 for registration. These funds are available to all new players who have already created an account or are planning to do so. The bonus requires wagering, and it must be done in the sports section by placing bets with odds of at least 1.4 and a fivefold turnover. You have 30 days to use the code before it expires at the end of 2025.
1xBet Promo Code 2025 – this is a huge bonus of up to $1950 for the casino and 150 free spins on slots. An exclusive offer for new players aged 18 and above. To activate the code, you need to make a deposit of $10. The second and subsequent deposits must be at least $15. You can participate in this promotion until the end of 2025.
The 1xBet platform is one of the most popular in this domain. It has over a million fans worldwide and has earned players’ trust since 2007. Over time, the platform has evolved both in customer service and its interface.
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