Fruits and vegetables help protect you from chronic diseases, such as heart disease, stroke, some cancers, diabetes and obesity. Sustainable healthy eating can change or transform both young and old that change,will be permanent. Moreover, eating different fruits in colors can prevent aging and fight diseases. Here are some to try.
Watermelon contains high levels of lycopene, a carotenoid that gives
watermelon its deep pink color. Several studies have found that people
with higher amounts of lycopene in their blood have a lower risk of some
types of cancer. The evidence is strongest for cancer of the lung,
stomach, and prostate, but also shows promise for cancer of the cervix
and breast. Lycopene content is highest in fully ripe melons. Plus,
watermelon is extremely hydrating, at 92 percent water, giving your skin
a necessary dose of youthful hydration.
Watermelon, Cucumber, and Feta Salad with Thyme
1 cup seedless cucumber, peeled and diced
3 cups watermelon, seeded and cubed
1⁄2 cup Feta cheese, cubed
1 teaspoon fresh thyme leaves
1 tablespoon aged balsamic vinegar
1⁄4 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
Fresh basil leaves, for garnish (optional)
In a medium serving bowl, gently toss the cucumber, watermelon,
feta, thyme, vinegar, salt, and pepper together. Garnish with basil
leaves, if using, and serve.
Mangos are an excellent source of vitamin C and owe their beautiful
color to high levels of beta-carotene. They also contain phenolic
compounds, which provide the structure for antioxidants and help boost
the body’s immune system. They’re also a good source of fiber.
Additionally, a recent study found that just three servings a day of
beta-carotene-rich fruits and veggies can measurably improve your skin’s
appearance by removing redness and promoting a healthy glow.
Fruit of 1 large ripe mango, peeled, pitted, and diced
Finely grated zest and juice of 1 lime
1⁄2 cup coconut butter, such as Nutiva brand Coconut Manna
1 teaspoon ground turmeric
1 cup water
1 cup ice, plus more for serving
In a blender, combine all of the ingredients and blend until
smooth. Pour into 2 glasses over additional ice, if desired, and serve.
Lemons contain vitamin C and health-boosting bioflavanoids, which help
reduce the risk of chronic diseases, including heart disease and cancer.
Lemon peel also acts as a natural antimicrobial. With 4mg of iron per
serving, this salad is a good source of this essential mineral. Plus,
adding vitamin C-rich lemons makes it easier for your body to absorb the
plant-based iron. The garbanzo beans make this a protein (15g) and
fiber-rich (6g) dish.
Grilled Halloumi and Lemon Salad
1 clove garlic
1⁄4 teaspoon salt
2 tablespoons fresh rosemary leaves
3 tablespoons extra-virgin olive oil, plus more for the grill
2 organic lemons, 1 juiced (2 tablespoons) and the other sliced thinly into wheels
1 (8.8-ounce) package halloumi, sliced horizontally into 6 large slices
1 (14-ounce) can hearts of palm, rinsed, drained, and sliced into 2-inch pieces
1 (15-ounce) can garbanzo beans, rinsed and drained
1 (5-ounce) container washed baby spinach
1. Preheat a grill or a grill pan to medium-high.
2. Mince the garlic with the salt and rosemary. Transfer to a small bowl
and whisk in the oil and the 2 tablespoons of lemon juice.
3. Brush both sides of the halloumi slices with some of the rosemary-lemon dressing. Set the remainder aside.
4. When ready to grill, oil the grill or pan. Add the cheese and the
lemon slices and grill for 5 minutes per side, until grill marks form
and the cheese is softened.
5. In a large bowl, gently toss the hearts of palm and garbanzo beans
with the spinach. Arrange the salad on a platter. Drizzle the salad with
the remaining rosemary-lemon dressing and serve.
Mustard greens are loaded with beta-carotene, lutein and zeaxanthin.
Lutein and zeaxanthin are antioxidants that help to protect healthy eye
cells and reduce the risk of age-related macular degeneration and
cataracts. And mustard greens contain 9 times the Adequate Intake (AI)
of vitamin K, which is essential for blood clotting. Some studies show
that vitamin K also helps keep bones strong in the elderly. And at only
36 calories, adding these peppery greens to your diet is a wise way to
Mustard Green Frittata
4 teaspoons olive oil
1 medium onion, chopped
1 bunch mustard greens, chopped
10 large eggs
1⁄2 cup 2 percent milk
1⁄4 teaspoon salt
1⁄4 teaspoon ground red pepper
1/3 cup (about 11⁄4 ounces) grated Parmesan
1. Preheat the oven to 350°F.
2. Heat 3 teaspoons of the oil in an ovenproof 10- to 12-inch sauté pan
over medium-high heat. Add the onion and cook for about 5 minutes, until
translucent. Add the mustard greens and cook for 10 minutes, until
3. In a large bowl, whisk together the eggs, milk, salt, red pepper, and cheese.
4. Add the remaining 1 teaspoon oil to the pan with the mustard greens.
Heat briefly, then add the egg mixture. Cook for 7 to 8 minutes, until
the edges are set.
5. Transfer the sauté pan to the oven and cook for 15 to 18 minutes,
until the top looks dry and the egg mixture is completely set. Cut into 6
wedges and serve.
Thanks to their polyphenol content, blueberries have proven to be quite
promising for helping to reverse age-related declines in cognitive and
motor function. And one type of polyphenol called anthocyanin may help
women cut their risk of having a heart attack by a third. A study done
by the Harvard school of Public Health and the University of East Anglia
in the United Kingdom found that women (ages 25-42) who ate three or
more cups of blueberries and strawberries each week were 32 percent less
likely to have a heart attack than women who only ate the berries once a
month or less. This fun recipe has just 20 calories per 1/4 cup.
1 pint fresh blueberries
1⁄4 medium red onion, diced
1⁄4 cup fresh cilantro leaves, chopped
juice of 1 lime
1 small jalapeño, seeded and minced
1⁄4 teaspoon salt
Chop 1 cup of the blueberries. In a medium bowl, gently combine
the chopped blueberries and the remaining whole blueberries with the
onion, cilantro, lime juice, jalapeño, and salt. The salsa will keep for
1 day in the refrigerator.