Tuesday, July 23, 2024

More vegetables please

July 20, 2009 by Ange  

A research published earlier this year showed that high intakes of processed and red meat increases mortality rates and risk of diseases such as cancer and cardiovascular disease. Meat can be a healthy food, but it’s all about balance, and generally, people tend to eat more meat than is healthy and in particular, lots of processed meats which contains carcinogens. The World Cancer Research Fund study on Food, Nutrition, Physical Activity and the Prevention of Cancer is pretty conclusive on the health promoting benefits of plant based foods over processed meats, refined sugars, and fast food in general.

I always advocate more plant-based foods i.e. vegetables, fruit, beans, peas, lentils, seeds & nuts compared to animal based food such as meats. I actually prefer more vegetables to fruit, which some people can find hard to digest or which can add too much sugar. One really simple way to add more vegetables is to juice or make smoothies – you can drink more than you can eat! You will need a good juicer, one that can handle ‘harder’ vegetables. To make smoothies you only need a blender, which tend to be cheaper than juicers.  Here are a couple of ideas for an immune boosting juice and smoothie:

Immune shot:

This juice will help support the immune system, boosting the body’s natural defences against virus, infections and disease.

  • 1 medium carrot
  • 3 cm chunk of raw ginger
  • 1 red pepper
  • Papaya or cantaloupe melon (an orange coloured variety)
  • 1 lemon (just the flesh, not the pith or skin)

Why it works: This one is full of beta-carotenes, carotenoids and vitamin C. Foods high in beta carotene and carotenoids may reduce the risk of cancer, beta carotene is a precursor to vitamin A which is important for the immune cells, which the anti-oxidant action of vitamin C is anti cancer and immune boosting.

Immune Boost Smoothie

  • Tablespoon of pumpkin seeds
  • Tablespoon of sunflower seeds
  • Half a cup of almond milk
  • Half an avocado
  • Cup of strawberries or blackberries

Blend together and enjoy – it makes a good breakfast or snack. It’s even better if you can soak the seeds overnight.

Why it works: Avocados are nutrient dense, a good source of folic acid, vitamin C, vitamin B5, K & B6. The seeds contain zinc and magnesium; zinc is particularly good for the immune, almond milk is also high in magnesium. The berries are high in vitamin C.

I’m planning a workshop on nutrition to boost the immune system. If you would be interested in attending then drop me an email or leave a comment and I will let you know the details once confirmed.


27 Responses to “More vegetables please”
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  1. [...] as the colours of vegetables correspond to their phytonutrients content. (check out my earlier post for some juice & smoothie [...]

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