Vegetables and Fruits: Never a Fad

When choosing vegetables and fruits, select a rainbow of colors to ensure you gain the entire range of benefits they offer. The various pigments in plants confer particular health benefits.

Red and purple plants -- grapes, blueberries, strawberries, beets, eggplant, red cabbage, red peppers, plums, and red apples -- contain antioxidants that prevent the formation of blood clots.

Yellow and green plants -- spinach, collards, corn, green peas, avocado, and honeydew -- include the pigments lutein and zeaxanthin, which help heal cataracts and macular degeneration and also reduce the risk of developing these eye problems.

Orange plants -- carrots, sweet potatoes, winter squash, and mangoes -- have alpha carotene, a cancer fighter, and beta carotene, which helps repair damaged DNA. Oranges, peaches, papaya, and nectarines support the transmission of nerve impulses between cells and strengthen the cardiovascular system.

Green vegetables -- broccoli, brussels sprouts, cabbage, kale, and bok choy -- have anticancer properties.

Vegetables also help raise mineral levels in the body -- provided there are enough fat-soluble vitamins A and D in the diet to assimilate the minerals. Because individuals who have excessive levels of some minerals are usually deficient in others, they need to eat more of the vegetables that will normalize their deficient mineral levels and less of those that contain large amounts of the minerals in which they are oversupplied. Because it is in the pigment of plants that many of the minerals and other nutrients in plants are stored, the choice of vegetables depends to some extent upon color. For example, anyone with a potassium deficiency needs green, leafy plants because the dark green pigment in these leafy plants contains high levels of potassium; on the other hand, eating white, orange, yellow, and light green plants increases calcium levels in the body. When we lack a particular nutrient, we also lack one of the pigments that store this nutrient.

an excerpt from the book Eat Right for Your Metabolism by Felicia Drury Kliment
Published by McGraw-Hill; April 2006;$16.95US/$22.95CAN; 0-07-146015-2
Copyright ? 2006 Felicia Drury Kliment

Felicia Drury Kliment is a nutritional consultant in private practice and the author of the acclaimed book The Acid-Alkaline Balance Diet. Visit her website at http://www.eatrightforyourmetabolism.com.

Daily Menu of a Healthbuilding and Vitalising Diet

Based on what has been stated above, the daily menu of a health-building and vitalising diet should be on the following lines:

Upon arising: A glass of lukewarm water mixed with the juice of a half a lemon and a teaspoon of honey, or a glass of freshly squeezed juice of any available seasonable fruit such as apple, pineapple, orange, sweet lime, and grapes.

Breakfast: Fresh fruits such as apple, orange, banana, grapes, or any available seasonal fruits, a cup of butter-milk or unpasteurised milk and a handful of raw nuts or a couple of tablespoons of sunflower and pumpkin seeds.

Mid-morning snack: One apple or a banana or any other fruit.

Lunch: A bowl of freshly prepared steamed vegetables using salt, vegetable oil and butter for seasoning, one or two slices of whole grain bread or chappatis and a glass of butter-milk. Mid-afternoon : A glass of fresh fruit or vegetable juice or any available fruit.

Dinner: A large bowl of fresh salad made up of green vegetables, such as tomatoes, carrot, cabbage, cucumber, red beet and onion with lime juice dressing, any available sprouts such as alfalfa seeds, and mung beans, a warm vegetable course, if desired, one tablespoon of fresh butter, cottage cheese, or a glass of butter-milk.

The above menu is a general outline around which an individual diet can be built. It can be modified and changed to adopt to specific requirements and conditions. The menu for lunch and dinner is interchangeable.

Do not drink liquids with meals. The water should be taken half an hour before meals or an hour after meals. Milk, buttermilk, and vegetable soups are foods and can be taken with meals.

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