Vitamins and Minerals from Fruit and Vegetables - Are you getting enough?

Are You Getting Enough Vitamins And Minerals From Your Fruit And Vegetables?
by: Christopher Wen

Walking into any of your neighborhood supermarket, you will see rows and rows of fresh, nice and colorful vegetables and fruits for sale. They all look fresh and in healthy bright colors, no holes in vegetables, and you might be saying ''wow look how fresh these vegetables are!'' Happily you bought some of them home, thinking how healthy you can be eating all these vegetables. But do you know these vegetables might not contain as much vitamins and minerals as you thought? In fact, you might still suffer from malnutrition even though you got vegetables and fruits in your diet.

Indeed, current vegetables and fruits you buy may not be as nutritious as it used to be many years back. For economic reasons, farmers have to harvest their crops many times a year on their farm without giving the land resting periods. Over a certain time, the exhausted land lost the minerals required for the growth of the vegetables. Due to over-cultivation on the same piece of land, farmers have no choice but to put barely enough minerals back into the land using lots of chemical fertilizers.

These fertilizers may be able to produce beautiful crops using fertilizers. On the outside your vegetables may look good, but in actual fact it lacks a lot of natural nutrition from the infertile soil. Now we would need to eat eight oranges to get enough Vitamin C for our daily needs. No wonder lots of people have to take vitamin pills to replenish their body with enough nutrition!

So what can we do about it? Perhaps taking vitamin pills is a good and fast way to acquire enough vitamins for our body. But before going on a shopping spree for pills, you need to take note what kind of ingredients are in the pills.

There are hundreds of different kinds of nutrition supplement products out in the market. Most of them contain artificially produced chemicals, which may not be desired by your body. It is shown that synthetic chemicals can have long term health effects on our body. You have been consuming chemical fertilizers from your vegetables, so you definitely not want to take in more chemicals into your body.

Hence, when you go for your bottle of vitamin C, remember to choose those that are made from natural ingredients, free from artificial preservatives and additives.

A better option is to go for organic fruits and vegetables. Organic farmers care for the environment without relying on chemical fertilizers, artificial pesticides, herbicides, or growth hormones. Rather than using pesticides, farmers prevent pests by planting a diverse range of crops together to ward off pests. Farmers also use a rotation system on the land in order to give the land sufficient rest to replenish the nutrients in the soil.

This results in crops that are high in vitamins, minerals and antioxide. By eating chemical-free food, we stop adding more toxins to our body and this will maximize body immune. In the long run, our body becomes healthier by eating organic vegetables, enabling us to reduce the chances of getting illness such as cancer and heart diseases.

Organic vegetables not only make us healthier, it is also great for our taste buds. Organic vegetables are tastier and sweeter. Your dishes taste great even without adding a lot of flavorings in your cooking. Organic vegetables are also crunchier, and they remain their freshness longer than non-organic vegetables. You can even keep your organic carrots for 3 weeks, instead of 3 days for your usual carrots.

Be it taking vitamin pills or eating organic food, we should be aware of what we eat and how we can get the maximum benefits out of what we eat. Choose wisely, eat wisely, and you are on your way to a healthier you.

About The Author

Christopher Wen is the webmaster for greenHealth information site where he provides articles, news, and remedies to current health issues we faced in our everyday life. Check out his blog at http://greenhealthinformation.com.

Summer Fruit

Summer Fruit
by Hillary Marshak

Ever wonder what comes in that bowl of fresh fruit restaurants offer as a potential dessert choice or side dish? Well, summer would be the time to find out! With warm weather on its way, so too are the delicious likes of succulent watermelon, bright red strawberries, juicy nectarines and all different kinds of cherries (try to get your hands on some white ones, they’re like heaven in cherry form). And don’t forget your plums, blueberries, pineapple, honeydew, cantaloupe, raspberries, and blackberries. Yes, the list goes on and here’s where you can get the dish on these summer crops. Even grapes are in season!

Why indulge?

Summer seems to be the best bearer of fruits which means it can be the best time to pack in those essential vitamins and nutrients that come from a healthy dose of fruit consumption. Besides being delicious, most summer fruits are also jam-packed with vitamin C, as you might already know. But what you might not know is that peaches and cherries are great sources of fiber and watermelon offers the perfect supply of vitamin A. For some more info on nutrition facts, click here .

How do these fruits fit into my menu?

While typically incorporated into desserts, these fruits don’t have to be served that way! Berries are delicious as salad toppers. You can mix some strawberries with some greens and throw a few candied nuts and you’ve got a great start to any meal. You can even make your favorite vinaigrette (mine is raspberry vinaigrette) out of summer berries to top it off. Mangoes make a great salsa (Mango Salsa ), as do pineapples (Pineapple Salsa ), and melons make a refreshing and tantalizing soup (Cold Melon Soup ). And just about any variety of summer fruits can be blended with ice to make a refreshing smoothie. Try this Kiwi Mango Smoothie on for size. Fruit smoothies can be great snacks, or even a delicious and nutritious breakfast.

Some interesting facts about:

Watermelon– Did you know that watermelon is both a fruit and a vegetable? If you’re in a crunch trying to pack in your recommended daily servings of both, just eat a whole bunch of juicy pink watermelon! Originating in Southern Africa, explorers have found an abundance of watermelon in the Kalahari Desert. Oddly enough, the watermelons also serve as a symbol for the Mexican Day of the Dead and are depicted in a great deal of Mexican art.

Recipes to sink your teeth into:

Spicy Cucumber Watermelon Relish

Quick and Easy Watermelon Pie

Watermelon Banana Split

Watermelon Slush

Watermelon Salad with Mint Leaves

Frozen Watermelon Virgin Margaritas

Watermelon-Honeydew Kabobs with Dressing

Mangoes – This bright yellow fleshed tropical fruit is native to Southern Asia. Centuries ago, these tree fruits popped up all over India, Indonesia, and the Philippines. A very sweet fruit, the mango is made up of 15% sugar and hosts significant amounts of vitamins A, B, and C.

Some mango recipes to tango with:

Mango Chicken

Savory Cold Mango Soup

Mango Ice Cream

Tuna Mango Spread

Mango Fool

Mango Cheesecake

Strawberries – From rumors of being poisonous as well as nourishing the skin, strawberries are not just chockfull of vitamin C but also history! That’s right, the Lady of Thermidor was said to take baths in strawberries to bring out the full radiance of her skin, while the nineteenth century Argentineans would not go near the red prong-shaped berries fearing their poisonous potential. Regardless of which you believe, the fruit is surely sweet and now incorporated into many a daily menu.

Try a few of these strawberry recipes out (and even the bath!):

Strawberry Pretzel Dessert

Sweet and Tart Strawberry Salad

Strawberry Fruit Dip

Do-Ahead Strawberry Stuffed French Toast

Fresh Strawberry Bath

Strawberry Drawing Mask

Chilled Strawberry Mint Soup

Pineapple - These odd-shaped fruits get their name from their resemblance to pine cones. Their bright and juicy yellow flesh is probably much tastier than the inside of a pine cone though, plus it is great for the digestion. This fruit comes from Southern and Central America.

Pineapple recipes with a twist!:

Pineapple Sweet Potato Boats

Pineapple Stuffing

Pineapple Chiffon Pie

Pineapple Crisp

Pork and Pineapple Casserole

Pineapple Zucchini Loaf

Blackberries– Not to be confused with the popular brand of PDA, blackberries are actually a variety of the raspberry. This fruit is not actually a berry but an aggregate fruit from the bramble raspberry plant. Lately Mexico has been producing bounties of blackberries. And as myth (in the UK) would have it, blackberries should not be picked after September 15th because the devil has supposedly claimed them. Good thing they are considered a summer fruit!

Not-so-average 'berry recipes:

Blackberry Barbeque Sauce

Blackberry Wine Cake

Blackberry Bread Pudding

Old Fashioned Blackberry Spice Cake

Blackberry Cobbler

The bagel peach: a unique fruit case study

Ever seen a peach that looks like a bagel? Well they probably haven’t been mixed up in the bakery yet as they’re new in the last couple of years, but these white-fleshed fruits are a whopping 3 inches in diameter and take on a round, but flat shape. Also called the galaxy peach, you might confuse this rare delicacy for a miniature UFO. Introduced by the USDA in 2004, this peach typically ripens in the third or fourth week of June.

Sources:

United States Department of Agriculture, Wikipedia's entries on blackberries, watermelon, mangoes, strawberries, and pineapple, www.fruitsinfo.com , Yale-New Haven Hospital

About The Author

Hillary Marshak is a writer and editor for Recipe4Living.com, an up and coming recipe sharing Website. For more articles like this, or for a large collection of recipes, visit the site at http://www.Recipe4Living.com.

Strawberry - Not Just A Beautiful Fruit

by: Sharon Hopkins

What’s the first thought that comes to your mind, when you think of strawberry – a mouth-watering dessert of strawberries mixed with fresh cream? To end an interesting evening on sweet note, this is just the right dessert. Strawberries serve more than just fulfilling the sweet tooth. It is packed with hordes of health benefits, making a nutritious fruit for mind and body.

Eat this succulent fruit in its raw form or serve it as jams, syrups, salads, smoothies, wine, juices, and more. Strawberries are full of vitamin C, potassium, sodium and iron as well as being low in calories. Not just delicious, a strawberry is also a great skincare additive, especially due to its mildly astringent properties. Strawberry flesh and juice is recommended mainly for oily skin to improve texture, minimize greasiness and encourage a healthy and more radiant complexion. The ellagic acids in strawberries appear to inhibit the growth of tumors (cancer cells). They are also a good source of salicylic acid that removes dead cells and clean pores.

Strawberry helps in soothing sunburned skin, skin blemishes as well as discolored teeth. An alternative to placing cucumber on the eyes, place a sliced strawberry to reduce the puffiness. They are known to fight heart disease and provide a number of vitamins and minerals that support overall human health. By adding strawberries to your diet, we build a healthy immune system. In addition to various nutrients and minerals, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

Packed with immense health benefits, strawberries when added to beauty recipes for skin exude magic… Try out these homemade recipes made with this luscious fruit as main ingredient.

Kiwi Cucumber Strawberry Facial Cleanser - Blend 5 to 6 strawberries, 1 kiwi, peeled and 1/2 cucumber to a smooth paste, not a runny mixture. If the mixture is slightly runny, add bit of oatmeal until the potion is of proper consistency. Apply to your face and neck area with gentle massage to exfoliate the skin. Let the paste settle on your skin for 10 minutes and then rinse well with warm water. Your skin will feel fresh and clean.

Strawberry Facemask - Combine 2 or 3 ripe strawberries with 2 tbsp of finely grounded oats and 1 drop of lemon essential oil to form a paste. Spread the paste on to the face and neck area with fingertips. Relax for 20 minutes. Rinse off with cool water followed by a toner and moisturizer. The pieces of strawberry seeds aid in the skin treatment process.

Antioxidant mask with Strawberry and Papaya starring - ½ papaya, 4 strawberries, 1 tbsp rolled oats, 1 tsp honey and 1 tsp fresh lemon juice. Grind the oats, blend papayas and strawberries until smooth and warm honey until it is flowing freely. Combine and mix well all the ingredients. Apply this mixture on the face and let it remain for 15 minutes. Rinse with warm water followed with moisturizer.

For beautiful and radiant skin – mash 1 or 2 strawberries mixing it with water to form a smooth paste. Apply the paste on your face, neck overnight. Rinse it in the morning.

Face Lifting Face Pack - 3 to 4 strawberries, 5-6 grapes, 1/2 pear, 1/2 apple and 1 ounce of orange juice. Before putting this paste on apply a coat of honey which is later on covered with this fruit mixture. Leave it for 30 minutes and then rinse it with lukewarm water. For the final rinse use vinegar to give your face, a perfect lift.

Strawberry Mask – 4 to 5 strawberries, 1 tbsp. milk and 1 tbsp. cornstarch. Mix all the three ingredients to make a paste to be applied on your face for 20 minutes. Rinse it first with warm water, then cold water. You can better this pack by using a mild astringent and then use a light moisturizer. You can use this pack for week.

Warning: The reader of this article should exercise all precautions while following instructions on the recipes from this article. Avoid using if you are allergic to something. The responsibility lies with the reader and not with the site or the writer.

About The Author

Sharon Hopkins is webmaster for sites like http://www.hair-n-skin-care.com. The site provides you information on hair and skin care and its related issues. Strawberries are packed with various vitamins, minerals and nutrients that work wonderfully for skin and hair care.

Healthy Fruit Smoothie Recipes

Healthy Fruit Smoothie Recipes - Update

As mentioned previously the healthy-smoothie.com website will be launching soon. I would be grateful for your input of what you would like to see on the site. The Website will include Healthy fruit smoothie recipes as well as many other things such as, diet tips, fitness tips, Benefits, Taking care of your mind, body.

All suggestions are welcome. Have a "smoothie" day :)

How to BOOST your energy

How To BOOST Your Energy
by Grace Rattue

Do you constantly feel lethargic? Are you dependent on a strong cup of coffee to get you going in the morning? If this sounds like you, It is very likely that your energy is low and low energy is often an indication that your general health is suffering.

Here are some simple yet effective ways to boost your energy simply by changing a few things in your daily routine.

Get Juicing
Raw juices cleanse the body by help shifting unwanted toxins. This in turn will give your more energy. Drinking a raw vegetable smoothie everyday will soon help increase those energy levels.

Protein Booster
Proteins such as fish and chicken are full of iron (which increases the production of red blood cells) as well as containing Vitamin B which is required for the production of energy.

Eat Little and Often
Experts recommend eating small meals often rather then eating large meals in one sitting as this can leave you feeling drained and tired.

Get Exercising
You don't need to spend hours sweating away in the gym to increase your energy levels, even a daily walk will increase your energy. Exercise triggers the release of natural chemicals in the brain known
as endorphins which produce a "natural high" feeling felt threw physical activity.

Bananas
Throw out the chocolate and grab a banana they are a far better source of energy then chocolate. Bananas release natural sugar slow and gives you a long lasting energy boost whereas chocolate gives you a fast instant high followed by a dramatic drop in energy.

Healthy Smoothies

Healthy Smoothies are a great way to start the day, Have a fruit smoothie for breakfast or with it. Smoothies can offer us a lot more then just great taste. As doctors recommend 5 portions of fruit and veg a day one smoothie can contain nearly all of that or most of that from one tasty drink.
We all know we should eat healthy and exercise regular and even if your not ready to embark on the hole health/fitness journey, smoothies offer a great way to start adding some of those recommended fruit portions to your diet each day.

Strawberry Banana smoothies are an excellent choice. Bananas release natural sugar slow and gives you a long lasting energy boost whereas chocolate gives you a fast instant high followed by a dramatic drop in energy.

Give your kids healthy smoothies instead of soda the great taste will have them asking for more. If your feeling like you want to snack make a smoothie instead, its far healthier then grabbing for chocolate or processed foods and will keep you feeling fuller and statisfied longer.
Little changes soon add up and by eating more of the right things and less of the bad you will soon notice a difference in your mood, and energy.