On the Tenth Day of Well-Mas, Santa gave to me Ten Fruits and Veggies.

There are several benefits to adding more fruits and vegetables to your diet. Here are ten reasons why you should eat more fruits and vegetables!

  1. They’re delicious and nutritious!
  2. They’re an easy snack to grab on the go.Fruit and veggies
  3. There are hundreds to choose from!
  4. Most fruits and veggies are low in calories
  5. They can lower your risk for some diseases.
  6. They’re a great source of fibre.
  7. They help you maintain a healthy weight.
  8. Fruits and veggies add colour and texture to your plate.
  9. They’re rich in vitamins in minerals.
  10. You will feel more energized.

Below are a list of ten amazing, nutrient-packed fruits and vegetables!

  1. Avocados are packed with nutrients, including carotenoids, manganese, phosphorous, iron, potassium, folic acid and vitamins B, C and E. One cup of avocado provides almost a quarter of your recommended daily intake of folate and increases the absorption of fat soluble carotenoids by 200-400%. Some people may steer clear of the avocado because of its high fat content, but these are actually “good” fats like oleic acid and omega-3 fatty acid that can help lower cholesterol levels and improve levels of inflammatory risk factors.
  2. Blueberries ­­are among the highest antioxidant value fruits and are very rich in Anthocyanin, which has been shown to slow the loss memory and motor function. They are also good source of Dietary Fiber, and a very good source of Vitamin C, Vitamin K and Manganese, as well as B complex, vitamin E, vitamin A, copper, selenium, zinc, and iron.
  3. Watercress is an excellent addition to most salads and soups and is very nutritious! It is a great source vitamins A, C and K as well as calcium, magnesium, phosphorus, potassium and folate. Numerous studies have been conducted that show that watercress can contribute to the prevention of many cancers and heart disease.
  4. Sweet Potatoes are available year round and can be found in many different colours such as pink, yellow, green and purple. The purple variety contains a pigment called anthocyanin which is under investigation for its antioxidant properties and has been shown to prevent inflammation processes in animals. Orange sweet potatoes have a high concentration of the carotenoid pigment beta-carotene which, in the body, is converted into vitamin A, important for both cardiovascular and eye health. As well this vegetable contains many minerals and vitamins such as calcium, iron, magnesium, phosphorus, potassium, zinc and vitamins A, B, C and K.  It is also a great source of complex carbohydrates and dietary fiber.
  5. Chickpeas are one of the earliest cultivated foods and are still very important in the Middle East. These legumes are great for weight control because of their high fiber and protein content paired with their low fat concentration. This versatile vegetable includes many important vitamins and minerals including calcium, iron, magnesium, phosphorus, potassium, zinc, vitamins A, B, C, E and K. As well, chickpeas are great sources of healthy fatty acids.
  6. Kiwis are native to Southern China and are a delicious addition to your everyday choice of an apple or orange. They are a good source of dietary fiber, vitamin E (Alpha Tocopherol), potassium and copper, and a very good source of Vitamin C and Vitamin K. They are also very low in saturated fat, cholesterol and sodium. As well, it contains antioxidants like lutein and zeaxanthin which work hand in hand, contributing to eye health.
  7. Pumpkins orange colour are a dead giveaway that they are loaded with antioxidant, beta-carotene. It also contains other important antioxidants, such as lutein and xanthin. This fall favourite is loaded with vitamin A and is a good source of vitamins , C, K, and E, and lots of minerals, including magnesium, potassium, and iron.
  8. Pomegranates, along with some of the other foods listed are often called “super foods”. This low-calorie fruit also contains no cholesterol or saturated fats. It is a rich source of soluble and insoluble dietary fibers and has been suggested to boost immunity, improve circulation, and protect from cancers. Pomegranates contain an abundance of antioxidants, as well as many vital B-complex groups of vitamins such as pantothenic acid (vitamin B-5), folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.
  9. Apples! An apple a day really does keep the doctor away! Apples are a great fiber source and fill you up without tons of calories. The skin contains quercetin, an antioxidant with antihistamine and anti-inflammatory power, and therefore may help protect you from heart disease. They have also been shown to stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. They’ve also been known to help prevent diseases, such as Alzheimer’s, Parkinson’s and some cancers.
  10. Kale is loaded with many essential vitamins and  minerals including vitamins A, C and especially K as well as manganese, fiber, copper, calcium, vitamin B6, potassium and iron. When cooked, kale has cholesterol-lowering benefits because of its fiber-related components. Researchers can now identify over 45 different flavonoids in kale including kaempferol and quercetin. Kale’s flavonoids combined with their antioxidant and anti-inflammatory benefits gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
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About Jav Girl

1) Background: - Originally from Guelph, ONT, - Honours Bachelor of Kinesiology from McMaster University, - Workplace Wellness & Health Promotion (WWHP) Post-Graduate Certificate from Centennial College - Completed my WWHP placement at UHN - Hired at UHN August 2008 2) Passions: - I love to run! Nothing beats a runner's high! =) 3) Achievements: - Competed at the National Track & Field Champions for Javelin [I named my javelin 'Orville' after the Wright brothers who invited the airplane - as I wanted my javelin to 'fly'] 4) "I love what I do because . . . it allows me to help others incorporate aspects of a healthy lifestyle into their lives. I've always wanted to help people get active and live better lives; I just never knew it could be my day job.' 5) Book Recommendation: 'Mindless Eating' by Brian Wansink and 'The Happiness Project' by Gretchen Rubin

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