The human body uses and needs 180 varieties of minerals and vitamins, and eating eight to 13 servings of fruit and vegetables each day can help you get all 180. You also get a vital blend of antioxidants and beneficial phytochemicals from vegetables, both of which are responsible for combating chromic disease as well as increasing your energy levels. The Harvard School of Public Health says it is better to focus on richly colored vegetables, those with bright green, orange or red coloration. Because there are almost 12,000 kinds of phytochemicals, it is nearly impossible to get a well-balanced blend of essential vitamins and minerals without using fruit and vegetables as a primary source.
Sulforaphane and Indoles
Sulforaphanes and indoles are powerful compounds that protect your skin from UV rays, and help to prevent cancer and stomach ulcers. These phytochemicals can be found in a variety of green foods, including broccoli, lettuce, spinach, cabbage, Brussels sprouts and kale. Green foods also contain a broad selection of minerals and heavy doses of B-complex vitamins, which help improve digestion and circulation.
Lycopene
Lycopene is a phytochemical that combats prostate problems as well as reducing skin damage done by the sun. It is responsible for the red color in tomatoes, watermelon and red cabbage, but not strawberries or cherries. These foods contain other phytochemicals and help slow aging effects by reducing the amount of free radical damage your body sustains. Oregon State University cautions against eating too much of these foods, which can cause lycopenodermia, a condition in which your skin takes on a yellow or orange hue. The effects only last as long as the food is eaten in excess.
Lutein and Zeaxanthin
Lutein and zeaxanthin are healthy carotenoids and can be found in green and yellow foods like corn, peas, avocado, honeydew melon and collard greens. According to Jane Oekle, a traditional naturopath and doctor of homeopathy, these foods help reduce the risk of developing diseases like osteoporosis, macular degeneration and even cataracts.
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