Nutrition Hack #1: Get munching those veggies!

Fruit and vegetables reduce disease risk — and may help you lose weight, too. Among the various types of whole foods, veggies & fruits deserve a special mention.

Fruits and veggies are loaded with health-promoting antioxidants, vitamins, minerals, fibre, and phytonutrients. 

And a huge body of evidence from the past 20 years definitively shows that consuming more produce can help prevent a wide range of health problems, including diabetes, stroke, heart disease, high blood pressure, and cancer.

For example, by simply increasing vegetable and fruit intake, experts predict that we could prevent 20% or more of all cancer cases, and avoid approximately 200,000 cancer-related deaths annually.

An increasing number of studies also suggest that consuming a diet rich in antioxidants and anti-inflammatory foods such as fruits and vegetables may lower the risk of neurodegenerative disease. 

And, when it comes to cognitive performance, food beats supplements. Once nutrients, such as antioxidants, are isolated from produce and inserted into capsules, they seem to lose some (perhaps all) of their power.

Finally, an eating pattern rich in produce can help you more easily control your weight. This effect is thanks to their fibre and water content, which helps fill you up on fewer calories. An entire head of cauliflower, for example, contains only about 150 calories.

Rather than sticking to one magic power food — for example, eating blueberries every single day — aim for a variety. It’s best to eat a wide rainbow of colours every day.

If you do any one thing to improve your diet this week, simply ADD a side of veggies, get a few more fruits in the fruit bowl & get munching!

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