THE MIRACULOUS POWER OF FRUITS & VEGETABLES
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Some Beneficial Vitamins
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Vitamin C – Supports the immune system. Used to make the feel-good hormone serotonin.
Vitamin A – Important for the skin, and eyes. Turns out it might also have a big role to play in brain health.
Vitamin B Complex – Among other things, helps the body to extract energy from carbs.
Some Beneficial Minerals
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Potassium – An electrolyte that can prevent cramping.
Calcium – Used to build bones and connective tissues. Used in the communication between cells.
Zinc – Supports a stronger sense of smell, helps support testosterone in combination with magnesium. Important for brain health.
How To Get More Fruits and Vegetables
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Get dried fruit – or dry your own!
Grow your own vegetables
Use frozen packs and then break bits off into your cooking
Used tinned
Cook more than you need and then freeze the extra in individual pots to bring out as needed
What Do Fruits and Vegetables Contain
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Vitamins – organic compounds that provide a range of roles in the human body
Minerals – Metal, stone, and other inorganic compounds that form many of the structures in the human body
Fiber – Improves digestion, helps support a healthy gut flora
Essential fatty acids – Crucial for absorption of nutrients, formation of hormones, and more
Benefits of Getting More Fruits and Vegetables
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More energy – wake up feeling great and last all day!
Fight cancer and aging by combating antioxidants
Better mood – more serotonin means you are less grumpy and less likely to feel sad
Improve your microbiome and boost your gut health
Improved cognitive performance – say goodbye to brain fog, lack of focus, poor memory
Risks of Too Much
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Too much fruit can damage your teeth
While rare, it is possible to overdose on certain nutrients that are fat soluble.
Too much of either can lead to weight gain. Remember that even healthy foods still do contain calories!
Some Examples of Highly Beneficial Fruits and Vegetables
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Apples – High in vitamin C to strengthen the immune system. Also high in epicatechin, which can aid muscle growth.

Celery – The high-water content makes them hydrated but they also contain fiber. Extremely low calorie and great for dieting.

Garlic – Kills unwanted bacteria. Widens blood vessels. Aids digestion.
Avocado – Extremely popular for those looking to follow a low carb diet. Also rich in omega 3 and more.
Beets – Used by athletes in order to improve their performance.
Red grapes – High in resveratrol, which may actually help us to live longer!
Mushrooms – Packed with lean protein and also one of the only food sources of vitamin D.
Cherries – Help us sleep thanks to the content of melatonin
Bananas – Rich in potassium to help prevent cramps, boost mood, and more.
Other Useful Nutrients Found in Fruits and Vegetables
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Omega 3 fatty acid – One of the most important nutrients of all. Helps to boost brain function, fight inflammation, and more.
Lutein – Related to vitamin A. Helps to increase energy efficiency.
Polyphenols – Plant compounds that have many very beneficial effects in the body, many of which we still don’t realize!
Antioxidants – Fight cancer.
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