According to the Harvard School of Public Health, you should eat nine servings of fruit and vegetables each day. That's nearly five cups. Jane Oelke, a traditional naturopath and doctor of homeopathy in southwest Michigan, says that varying the types of fruit and vegetables you eat can help balance your blood glucose, strengthen your immune system and boost your level of energy. The easiest way to get a healthy variety, says Oelke, is to choose fruits and vegetables with different colors.
Vitamin C
Foods with an orange or yellow coloration have high antioxidant values and contain lots of vitamin C, says Dr. Oekle. The Harvard School of Public Healths says eating brightly colored foods such as oranges, tangerines, pineapple, papaya, peaches and nectarines are the best way to satisfy your daily requirements. These foods help to improve your circulation and prevent inflammation of the joints or connective tissue.
Allicin
Allicin is a powerful antibacterial, antifungal and antiviral phytochemical found in pears. This fruit can help balance lipoproteins, reduce blood pressure, reduce swelling in joints and muscles and minimize the toxic nature of high-fat foods.
Lycopene
Foods with red coloring such as tomatoes, watermelon and red cabbage contain a wide varieties of phytochemicals, the most important being lycopene. Lycopene is responsible for the coloration of these foods. According to the University of Iowa, lycopene can reduce cell damage from free radicals and may help prevent prostate cancer. Lycopene is also thought to help protect against sun damage, exercise-induced asthma and high cholesterol (see resource #2 - not sure if this should be included or deleted since my computer doesn't open the DS blacklist).
Vitamin A
Orange foods such as sweet potatoes, apricots, cantaloupe, carrots, pumpkin and squash contain carotenoids, organic pigments that repair DNA and help to prevent cancer and other chronic diseases. They also are rich sources of vitamin A, which helps maintain eye function and sight.
Vitamin E
Vitamin E is another important antioxidant that protects tissue from oxidation damage and helps form red blood cells. This can be found in most berries as well as mango, papaya, peach, avocado and pomegranate.
Vitamin K
Fruits like mangoes, pears, plums, grapes, tomatoes, blueberries, blackberries and raspberries are rich sources of vitamin K. This vitamin is responsible for regulating blood calcium levels and blood clotting. It is also necessary to activate some of the proteins required for healthy bones.
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