Diet for Beauty & Health - Global Edulink...You can get these same antioxidants by eating regular...
Transcript of Diet for Beauty & Health - Global Edulink...You can get these same antioxidants by eating regular...
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4. Module 04- Bright and Beautiful veggie for a Bright and Beautiful You
Table of Contents
4. Module 04- Bright and Beautiful veggie for a Bright and Beautiful You ....................................................... 1
4.1 Antioxidants ............................................................................................................................................. 3
4.2 Raw Food.................................................................................................................................................. 5
4.3 Juicing and Smoothies .............................................................................................................................. 7
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In module one, you learned about vitamins and how they positively affect your skin, hair, nails, teeth and
eyes. In this module, we will talk about where to get these vitamins and antioxidants and which food
sources contain the most of them. You'll also learn about how to make the most of fruits and vegetables to
get full, healthy and nutrient-rich meals every single day. We will discuss various types of antioxidants and
what they do for you and your skin; raw food and its benefits; juicing and smoothies; and various diets that
you can use to increase your health and physical appearance.
Module 4 will cover the following items:
4.1 Antioxidants
4.2 Raw Food
4.3 Juicing and Smoothies
Introduction to Fruits and Vegetables
Fruits and vegetables are one of the best things that you can do for your skin and hair, but surprisingly, an
estimated 64% of adults eat fewer than three servings per day. This may not seem problematic until you
realize that the minimum recommended amounts are more than three times that, at 10 or more servings
per day. Increasing these amounts within reasonable limits is also very possible for people who want to get
more antioxidants.
All vegetables contain a variety of healthy vitamins, minerals, antioxidants and fiber; all of which build up
to create healthy, glowing skin, healthy hair and nails. The natural vitamins in fruits and vegetables are also
healthier for you than those found in a supplement pill because it is easier for the body to digest and
absorb so it benefits you more.
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Over time, fruits and vegetables can make you look younger, increase the elasticity of your skin, increase
the strength and health of your hair, keep your bones and teeth strong and give you an overall energetic
and healthy body.
Many people take antioxidant pills, use antioxidant crèmes on their face and use antioxidant hair masks,
but the best way to get antioxidants to your skin and your hair is to eat a variety of fruits, vegetables and
grains.
4.1 Antioxidants
If you frequent beauty forums then you probably know that any ‘natural beauty’ advice discusses various
types of antioxidants and for good reason. Antioxidants include a variety of vitamins as well as other
chemicals that block the activity of chemicals known as free radicals. Because free radicals cause cell
damage and even cause damage that may eventually lead to cancer, consuming more antioxidants is
essential, not only for your physical appearance, but also for your health and well-being.
Antioxidants directly block and fight the activity of free radicals, which are most often blamed for skin
damage and aging. Free radicals also negatively affect your health, so fighting them is the logical thing to
do if you want to stay healthy, look young and take care of yourself as best as possible.
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The most common antioxidants are vitamins, but there are multiple other types of antioxidants. In fact,
there are about 61 total recognized antioxidants, which come from a variety of food and food sources such
as vegetables, nuts, leafy greens, fruits, berries, grains, seeds, root vegetables, algae, coffee, tea, pulses,
herbs, tree bark and more.
Many health forums and blogs do recommend eating a variety of exotic fruits such as go berriesor acai
berries for your skin, but usually, it's only because they contain unusually high amounts of antioxidants.
Acai berry powder and other supplements are recommended for the same reasons. You can get these
same antioxidants by eating regular fruits and vegetables should you choose. The only difference is that
most exotic fruits and berries contain more antioxidants than many more 'normal' options. For example,
acai berries contain more antioxidants than an apple. However, this doesn't always hold true. Most berries,
including blackberries, blueberries, raspberries and gooseberries all contain significant amounts of
antioxidants.
Tips for getting enough antioxidants
Eat at least 2-3 servings of fruit and berries per day.
Eat at least two servings of nuts per day.
Mix up your vegetables and get a variety of them.
Eat a minimum of 1 serving of leafy greens such as spinach or Swiss chard per day.
Eat whole grains such as oats or barley.
Start your day with a smoothie to easily add antioxidants to your diet.
Eat raw vegetables and fruits as much as possible.
Steam, bake or stir-fry vegetables, rather than boiling, which removes antioxidants.
Acai powders and dried fruit make excellent sources of antioxidants, but may be more expensive than
buying fruit.
Normal fruits like apples, oranges and bananas are excellent sources of fiber and antioxidants.
Fruit juices offer antioxidants, but also contain large amounts of sugar and very little fiber. It is better
to eat whole fruit.
Drink tea and coffee without sugar.
Use fresh herbs whenever possible.
Peppers are a great source of antioxidants if you like spicy foods.
Swap out potatoes for more antioxidant-rich vegetables such as beet root and sweet potatoes.
Consider swapping out beer for a glass of red wine when you choose to drink alcohol.
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Antioxidants can improve the elasticity of your skin, fight free radicals to give you glowing skin, fight and
reduce damage and even help to prevent cancer over time. These essential chemicals are commonly found
in fruits and vegetables, but are most readily available in berries, exotic fruits such as kiwis or papaya and
vegetables such as peppers and artichokes. Leafy greens such as chard, spinach and kale are also great
sources of many antioxidants.
4.2 Raw Food
Eating raw foods can be an extremely healthy way to get more antioxidants and more nutrients in your
system without eating more or taking supplements. While most of us are accustomed to eating cooked
food, the cooking process can often damage and destroy many of the essential nutrients that we are
hoping to get from the vegetables.
Boiling vegetables is the easiest way to remove as many nutrients as possible because they are leached out
into the water during the cooking process. Eating raw food, when done with care, is a healthy alternative
that allows you to get the most from your vegetables.
While not all vegetables can or should be eaten raw, you can eat many different types without cooking
them. On a 100% raw diet, you have to make sure that you're getting enough nutrients such as protein, but
if you are only adding raw vegetables to your diet, then it is relatively easy to do so safely and affordably.
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It is important to ensure that your foods are clean, well washed and free of any potential parasites or
bacteria before you eat them.
This means washing or scrubbing vegetables and fruits in cold water when you bring them home,
storing them in the refrigerator and then rinsing them off or soaking them in ice water before you eat
them.
Some vegetables especially root vegetables and pulses, cannot be eaten raw because they contain
dangerous chemicals, a great deal of starches, or are difficult to eat. For example, some beans are
poisonous when raw or undercooked. It is also important to make sure that there are no contaminates
such as mould or visible rot on foods that you intend to eat raw.
Cooking food kills bacteria, but when you eat raw vegetables, you run a higher risk of eating bacteria or
contracting food poisoning. For this reason, you should avoid raw foods if you are pregnant or nursing.
Most normal garden vegetables such as peas, greens, cucumbers, squash, tomatoes and carrots are
perfectly safe to eat raw so long as you wash them first. You can also choose from a variety of sprouted
grains such as alfalfa sprouts, dried fruits and vegetables, any fruits or berries and bean sprouts. These raw
fruits and vegetables are ideal to use in salads, in smoothies, in juices, as part of a sandwich, as a topping,
as a side dish and as a snack. For example, sliced carrots and cucumber make an ideal raw snack, while raw
squash can make an excellent addition to a salad and raw spinach is great for adding to most types of
smoothies.
Tips for eating raw foods
Always clean and wash your vegetables before you eat them
Buy organic or peel your vegetables to remove the outside layer
Consider buying organic to avoid pesticides
Be extra careful with sprouts, which may be contaminated
Never eat raw starchy vegetables
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4.3 Juicing and Smoothies
Juices and smoothies are one of the easiest ways to get enough antioxidants into your diet, especially if
you don’t relish eating a great deal of raw fruits and vegetables. Starting your day off with a smoothie or
having one as a snack or small meal is an excellent way to get in as many fruits and vegetables as possible
While you do need a very good blender to make smoothies and a juicer to make juices, both options are
ideal if you want to eat healthy.
One important thing to consider is that juices do not contain any of the pulp and fiber found in smoothies
and whole fruits, but do contain a lot of sugar and are therefore not ideal for regular consumption.
However, if you are getting your fiber elsewhere and watching your sugar intake throughout the rest of the
day, juices make a great addition to your diet and do offer an easy way to get a variety of antioxidants,
vitamins and other micronutrients.
Smoothies
Smoothies are the healthiest way to consume fruits and vegetables other than eating them raw. While
there are thousands of smoothie recipes available, you can usually put one together using a few basic
ingredients and a base liquid. For example, most people choose to use a dairy base such as yogurt or milk,
or some form of nut milk. You can also use water, just the fruit, or rely on a powder or smoothie formula to
provide the main structure for your drink. Common smoothies include a variety of fruits, vegetables, and
berries, but can include almost any mix. For example, bananas, strawberries, any type of berry, spinach,
and milk or soymilk all make an excellent smoothie.
Smoothies allow you to create a drink that includes almost anything you want, which you can choose to
sweeten or not depending on your preference and the amount of carbohydrates that you want to have
throughout the rest of the day. Most smoothie ingredients are raw, which allows you to get the maximum
amount of vitamins and minerals from your food.
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Green Smoothies - Green smoothies use green leafy vegetables as the main ingredient, but may also
include a variety of other ingredients such as tomatoes, bananas or berries. Green leafy vegetables tend to
have a light taste, which allows them to mix well with most other types of smoothies, meaning that you
can also add a handful of spinach or kale into almost any recipe without changing the taste a great deal.
Green smoothies are ideal for your skin because they contain a great deal of antioxidants and
phytonutrients like vitamin K, which work together to fight free radicals in the skin to prevent aging,
prevent drying, protect against cell damage and help to prevent a variety of skin issues ranging from
eczema to acne. Green leafy vegetables are low in sugar while high in nutrients and fiber, allowing them to
boost your energy while giving you the vitamins and nutrients you need. The high fiber content means that
green smoothies will fill you up, so you can have them as a small meal as well. Most green smoothies use a
base of ice, green leafy vegetables and fruit, such as pears or bananas; others use a dairy or nut milk base.
Vegetable Smoothies - Vegetable smoothies feature a mostly vegetable base and may include tomatoes,
cucumbers, carrots, leafy greens, squash, pumpkins or other vegetables. Vegetable smoothies are best
when served as a snack or lunch because they are not sweet and many are similar in taste and texture to a
thick tomato juice. Vegetable smoothies contain a great deal of vitamins and nutrients, including
antioxidants, which allow you to get in your 10 servings per day without having to sit down and eat
vegetables. Some examples of vegetable smoothies include bell pepper and tomato, cucumber, zucchini,
broccoli or even cauliflower.
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Fruit Smoothies - Fruit smoothies are the most common type of smoothie because they are easy to make,
tasty and often do not require any sweetening at all. Most fruit smoothies use some sort of dairy or nut
milk base, include one or more types of fruit and may also include melons, berries, greens, vegetables and
sweeteners.
Fruit smoothies allow you to get in a great deal of your fruit content all at once and, in fact, many
smoothies actually contain 2-4 full servings of fruit, which makes up your entire daily minimum. For
example, a simple banana, strawberry and coconut smoothie with one banana, one cup of coconut or
almond milk, a 1/2 cup of strawberries and, if desired, a handful of spinach or grapes, makes up your daily
minimum of fruit. These smoothies are rich in nutrients, high in antioxidants and great for increasing the
health of your skin, hair and nails. However, you should limit your consumption of fruit smoothies because
they are typically very high in sugar.
Is an excellent addition to almost any type of smoothie because they offer a mild taste that blends in well
with most types of drinks? Because smoothies blend everything, adding your daily requirement of seeds or
nuts to your smoothie makes it easier to get in your required amount of nuts or seeds.
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For example, you can easily add in 2 tablespoons of chia seeds, a handful of almonds or two tablespoons of
almond oil as an easy way to get in your daily requirements of nuts and seeds.
You can also choose to use coconut flakes, coconut or almond milk or a variety of other nut products to
make your smoothie with.
Nuts and seeds are one of the best sources of antioxidants, micronutrients and phytonutrients, meaning
that adding them to your diet is always a good thing.
One important thing to keep in mind is that most smoothies should count as a full meal. If you have a
smoothie with your meal or after a meal, you might find that you are getting too many calories and too
much sugar. You're also best off having smoothies first thing in the morning or on an empty stomach,
because that is when your stomach is most likely to absorb the maximum amount of nutrients from your
drink. Some experts suggest that your body may absorb more vitamins and nutrients from a smoothie than
from a piece of fruit because the drink is easier to digest. If you add honey or sugar, make sure that you
keep track of it in order to avoid consuming too many simple carbohydrates.
Tips for drinking smoothies
Get a high quality blender that can crush ice
Use nut milks in place of dairy if you cannot have dairy
Consider adding seeds and leafy greens to most smoothies
Try to limit your fruit smoothies to one or two per day to cut carbs
Green smoothies are one of the healthiest options you can have
Fruit and pepper smoothies are surprisingly delicious and packed with antioxidants
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Juicing
Juicing is the process of using a juicer to create fruit and vegetable juices out of foods. This is a great way
to get the antioxidants and nutrients from these foods, but does have a downside in that you miss out on
the pulp and fiber, but still get the majority of the calories and sugar. The result is that while you get a
tasty, nutrient-filled snack, it goes a long way towards your daily requirements of sugar and carbohydrates,
without really filling you up. Consider using the pulp in recipes such as muffins and soups, rather than
throwing it away, so that you still get the fiber of the rest of the vegetable.
Going on an all-juice diet is also relatively unhealthy over long periods of time. Juice diets do not contain
enough protein or fiber and eventually you will start to loose energy and muscle mass.
However, that doesn't necessarily mean that juicing is bad for you. Juicers are expensive, but they are a
great way to add fruits and vegetables into your diet if you don't like eating them. If you eat plenty of
whole grains, you may not even need the additional fiber, meaning that you don't necessarily have to eat
the pulp. Because a cup of juice is a great way to start your day to get a great deal of vitamins and
nutrients, juicing can be an ideal option, especially if you don't like smoothies. If you add greens such as
kale and spinach to your juicer in addition to fruits and vegetables, you can also get in a lot of vitamin K
and calcium.
While juicing is a great way to get your daily amounts of fruits and vegetables, you can get the same thing
by eating them or by drinking smoothies, which have the added benefit of including fiber along with the
sugar and calories. Essentially, you should mostly only consider juicing if you don't like vegetables or
smoothies, or you enjoy drinking juices and are willing to make up for the lost fiber with other foods.