Nice Up Your Life with Fruits and Veggies

Increasing your consumption of fruits and vegetables can improve the quality of your life, prevent premature death as well as prevent many chronic dis-eases. Diets high in sodium, processed meats, and saturated fats and low in fruits, vegetables, nuts, seeds, whole grains, and fish indicate a greater risk of cardiovascular dis-eases, certain cancers, hypertension, diabetes, neurological problems in both men and women in the US and globally, (Wallace et al. 20179).

AMCHASSE recommends a diet high in vegetables and fruits as outlined in Canada’s new food guide, 2019. Get creative, and experiment with textures, tastes, aromas, and colours, add a dash of your favorite herbs, marinades, and sauces to your meals, snacks, entrées, and barbecues this summer. To obtain more nutrients from your food, eat more of your food in its raw, natural, state or minimally cooked.

Powa Foods for better health

Beets, raw, serving size 1 cup, 136 g

It is a good source of dietary fiber, folate, Potassium and Manganese, Beets lower your risk of heart disease and contain high levels of antioxidant and anti-inflammatory agents that studies show may help reduce the risk of some cancers. Be sure to use the leaves in your salad, juice or add them to your smoothie.

Folate, 148 mcg, 37%

Potassium, 442, mg, 13%

Manganese 0.4 mg, 22%

Amaranth leaves (Jamaican Callaloo), raw, serving size 1 cup, 28 g

This food is on the category we call Supreme Food. It is powerhouse of nutrition and the number one food to eat this summer. Most people from the Caribbean traditionally cook callalou in many flavouful ways but try to enjoy more of the benefits of this supreme food by eating it in its alive form. Try juicing or blending your callallou with your favourite fruits and vegetables for a delicious drink or smoothie.

Facts you should know

The seeds of this plant are edible and can be grown, harvested, and consumed as a microgreen.

It is a good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K

Vitamin A 817 IU, 16%

Vitamin C, 12.1 mg, 20%

Vitamin K 319, mcg 399%

Manganese 0.2 mg, 12%

Carrots, raw serving size 1 Cup

It is a good source of dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium. Carrots contain beta carotene, fiber, vitamin K1, potassium, and antioxidants. Some research suggest they may lower cholesterol levels and improved eye health. Carrots can be used as a natural sweetener for your smoothies and juices.

Vitamin A 21383 IU, 428%

Vitamin C 7.6 mg, 13%

Vitamin K 16.9, mcg 21%

Potassium 410 mg, 12%

Onions, raw, serving size 1 cup chopped, 160 g.

It is also a good source of Dietary Fiber, Vitamin C, Vitamin B6 and Manganese. They contain antioxidants and have anti-inflammatory effects on the body. Onions have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health. Toss some raw onions into every salad you prepare for an extra immune booster.

Vitamin C, 11.1 mg, 19%

Manganese 0.2 mg, 10%

Vitamin B6 0.2 mg, 9%

Chard swiss, raw, serving size 1 cup, 36 g.

It is also a good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K. It may help fight heart disease, reducing lung cancer, by lowering blood pressure, reducing inflammation, and inhibiting blood clotting. This colourful leafy green is a must to your summer table.

Vitamin A 2202 IU, 44%

Vitamin C 10.8 mg, 18%

Vitamin K 299 mcg, 374%

Burdock root, raw, serving size, 1 cup 118 g

Our team’s pick, Supreme Herb

Get outdoor this spring and harvest this robust, wild, mammoth herb, found wild in many parts of Canada even in some backyards. Be forewarned you must have a good digging spade.

It is a good source of Dietary Fiber, Vitamin B6, Magnesium, Potassium and Manganese. It’s a. powerhouse of antioxidants.

Research shows burdock root contains multiple types of powerful antioxidants, including quercetin, luteolin, and phenolic acids. It removes toxins from the blood, can help treat skin issues, may inhibit some types of cancer and may be an aphrodisiac.

Once you manage to dig a few roots wash thoroughly, slice immediately and place in a container in the sun to dry. Soak the dried roots in a pot of billing water and gently simmer for about 1 hour. Enjoy it’s crisp, earthy flavour sweetened or unsweetened. The tender parts of the burdock rots can also be enjoyed cooked in a variety of ways. Vitamin B6, 0.3 mg, 14%

Magnesium, 44.8 mg, 11%

Potassium, 363 mg, 10%

Manganese, 0.3 mg, 14%