Summer Fruits and Veggies [Infographic]

Summer Fruit and Vegetables - Eat Seasonally

Eat a Wide Variety and Seasonally for Good Health

Eating a wide variety of fruits and vegetables all year round is vital to good health, weight loss and healthy weight maintenance.

For optimum nutrition, we should eat seasonally.  That is, eating locally and organically grown food when it is at its peak during a particular season.  Local, organic food eaten at its peak is fresher, tastier, more nutritious and safer.

This infographic illustrates 10 fruits and vegetables that are low in calories, high in dietary fiber and that are in season in the summer months in North America:

Blackberries
Blueberries
Broccoli
Carrots
Corn
Nectarines
Peaches
Raspberries
Snap Green Beans
Snap Peas (Sugar and Snow)

Other fruits and vegetables that are in season in the Summer include:

Apricots
Arugula
Beets
Beet Greens
Bell Peppers
Cherries
Cucumbers
Eggplant
Figs
Garlic
Kohlrabi
Lemons
Limes
Melon
Mulberries
Passion Fruit
Plums
Radish
Rhubarb
Strawberries
Tomatoes
Zucchini

Related

75 Healthiest Foods on the Planet
15 Foods to Include in an Every Day Diet
Top 15 Anti-Inflammatory Foods
Top 15 Nutrient Rich Foods (Powerhouse Foods)
15 Foods that Boost Metabolism
12 Healthy Reasons to Eat Fruit


Infographic

Infographic Source:  Blogilates

Infographic: Guide to Greens

The nutrition experts agree:  a diet rich in leafy green vegetables (aka "greens") is essential to good health and is instrumental in preventing and reversing disease, including obesity.

Greens also play a key role in weight loss and healthy weight maintenance because they are:

❤ Low in calories
❤ High in dietary fiber
❤ Nutrient dense
❤ Have powerful cleansing and detoxification properties

Leafy greens are packed with essential vitamins, minerals and phytonutrients (aka phytochemicals) and provide many health benefits across all body systems.

Many leading dietitians and nutritionist recommend eating generous amounts of a wide variety of leafy greens on a daily basis.

This infographic entitled "Guide to Greens" provides an excellent reference on the nutritional composition and health benefits of the following 13 types of leafy green vegetables, including how to select, store and prepare them:

Arugula
Belgian Endive
Cabbage (Savoy, Red, Napa, Bok Choy)
Chards (Swiss and Rainbow)
Collards
Dandelion Greens
Escarole
Frisee
Kale (Lacinato and Curly)
Radicchio
Spinach
Turnip Greens
Watercress

Related:
The Benefits of Going Green
8 Produce Picks for Better Blood Pressure

Infographic Source:  Unknown - please contact us for credit

Infographic: 5 Colors of Phytonutrients

Phytonutrients (aka phytochemicals) are natural compounds or chemicals found in vegetables, fruits, beans, legumes, nuts, seeds, grains, tea and other plant foods.

Phytonutrients are thought to have powerful antioxidant, anti-inflammatory, cellular repair, detox and cleansing, and other health-promoting and disease-preventing properties.

Although it is estimated that there are 25,000 to 40,000 phytonutrients, scientists have only recently started to study them.  Thus far, mounting research suggests that they may be very effective in preventing and treating a wide range of medical conditions, including heart disease, cancer and diabetes.

Many phytochemicals are concentrated in the pigment of fruits, vegetables and other plants and are what gives these foods their fabulous color.  This is where terms like "colors of health", "eat your colors" and "rainbow of health" come from.

Although the USDA now recommends that half (or 50%) of the new "Chose My Plate" should consist of fruits and vegetables, studies show that only a small percentage of Americans eat the daily recommended amount of plant-based foods and, hence, are not getting the valuable health benefits of phytonutrients nor essential vitamins, minerals and dietary fiber.

This infographic entitled "5 Colors of Phytonutrients", illustrates many of the foods containing important  phytonutrients and briefly describes their health benefits for each color group.

Further Reading:
The Health Benefits of Phytochemicals
Phytochemicals:  The Cancer Fighters in the Foods We Eat
What is the Special Nutritional Power Found in Phytonutrients?


 Infographic Source: Natural Healthy Concepts

Infographic: 15 Foods That Cleanse Liver

The liver performs many vital functions, including purifying the blood and cleansing the body of harmful chemicals and environmental toxins.  ► Your Amazing Liver

A properly functioning liver is not only essential to good health, but also plays a key role in weight loss and ideal weight maintenance.  In turn, maintaining a healthy weight, especially around the stomach (i.e., keeping belly fat at bay) is the first line of defense in the prevention of obesity, diabetes, arthritis, coronary heart disease, strokes, certain cancers and a variety of other chronic medical conditions.

There are many liver detoxification and cleansing products on the market.  However, it is thought that detoxifying the liver should be done on a regular, daily basis.  This can be accomplished by eating foods.

This infographic entitled "15 Foods that Cleanse Liver" lists some of the best foods that detoxify the liver (and in many cases, the kidneys and other organs as well).

Whenever possible, organic versions of these foods should be consumed, since conventionally grown fruits, vegetables, grains and spices are usually contaminated with harmful insecticides, herbicides and pesticides and are nutritionally inferior.  ►  Know Your Food Labels - What Are You Eating?

More health information about these foods:
Apples
Arugula
Avocado
Beets
Broccoli
Cabbage
Carrots
Cauliflower
Garlic
Grapefruit
Green Tea
Lemons
Spinach
Turmeric
Walnuts

Related:
Top Foods that Chelate the Body of Heavy Metals
5 Herbs that Your Liver Will Love

Infogaphic Source:  Health, Fitness and Me

Infographic: Top 6 Alkaline Foods

Top 6 Alkaline Foods [Infographic]

Research has shown that maintaining the body in a slightly alkaline state is an important factor in optimal health and is thought to help prevent of cancer and certain diseases.  Food plays an important role in the body's acid-alkaline (pH) balance. 

The alkaline forming foods that made it on this infographic entitled "Top Six Alkaline Foods to Eat Every Day for Vibrant Health" include: 

Root Vegetables - like carrots, beets, burdock, parsnip and radishes

Cruciferous Vegetables - like cauliflower, broccoli, cabbage, cress and bok choy

Garlic

Leafy Greens - like kale, spinach, swiss chard, turnip greens, collard greens, red and green leaf lettuce

Lemons

Cayenne Peppers

Infographic Source:  Natural News

Related:
Alkaline and Acidic Foods
7 Most Alkaline Foods 
Alkaline and Acidic Foods
Importance of Keeping the Body Acid-Alkaline (pH) Balance

Infographic: Alkaline and Acidic Foods

Alkaline and Acidic Foods Infographic from Raw for Beauty

Back in the Spring of 2012, I wrote several articles about the importance of maintaining the body in a slightly alkaline state.  Research and studies indicate that doing so is critical to having optimal health and can even aid in the prevention of cancer and certain diseases.  Food plays an important role in the body's acid-alkaline (pH) balance.

This infographic entitled "Alkaline Foods and Acidic Foods" beautifully illustrates some of the most common alkaline or acid forming foods that are eaten by Americans every day.  Not surprisingly, animal protein (including meat and dairy products), sugar and artificial sweeteners, as well as foods made from refined flour (like cereal) top the acidic food list.   Conversely, most plant foods (vegetables and grasses like cabbage, broccoli, spinach, kale, lettuce, sprouts, barley and wheat grass and peppers) are on the alkaline food list.

Another way to balance the body's pH is to add a small amount of baking soda (which is highly alkaline) to water before drinking it.  However, people taking medications for hypertension should avoid consuming baking soda or only do so under medical supervision as baking soda can raise one's blood pressure.

Infographic Source:  RawForBeauty.com

Related:  
Top 6 Alkaline Foods You Should Eat Every Day for Vibrant Health
7 Most Alkaline Foods
Importance of Keeping the Body Acid-Alkaline (pH) Balance
Acid-Alkaline Balance:  The Highest Acid Forming Foods List

Negative Calorie Food List

Back in July, 2011, I wrote about foods that are on both the super foods and negative calorie list.  A few days ago, I came across this neat little Negative Calorie Foods List and thought to post a reminder that eating more of these nutrient dense foods (i.e., replacing these foods for junk, fast and processed foods) not only aids in weight loss but also has the effect of dramatically improving one's health.







Original Source:  Featherweightt.tumblr.com

Secondary Source: homebasedbusinessprogram.com via morgan on Pinterest

Infographic: Organic Food Costs

Organic food has gotten the reputation of being costly and not affordable to individuals and families on a budget.  A quick survey of the produce department at the local supermarket would confirm this.   Organic versions of fruits and vegetables are slightly more expensive.  But, how does the cost of organic food in general compare to the cost of other types of foods on a pound per pound basis?

This infographic puts things into perspective by not only showing the cost per pound or gallon of some popular processed and junk food (like candy, soda and potato chips) but also by showing the hidden costs of consuming these types of foods (like farm subsidies, medical costs and pesticide clean-up).

The only comment I have with regard to this Infographic is that there is strong evidence that a whole food, plant-based diet (i.e., vegan) is healthier than a diet that includes meat and dairy.  However, for those individuals who choose not to exclude meat and/or dairy, the organic versions are the healthier option.