According to David Heber, Ph.D., author of What Color is You Diet! in this world there are approximately 25,000 types of phytochemicals, and each plays a specific function in cells to help prevent various diseases such as diabetes, cancer, heart disease, blindness due to age and Alzheimer’s. Although there is still no provision how many phytochemicals that should be consumed every day, Heber said that the more the better. “You do not have to be a vegetarian, but should multiply intake of vegetables, fruits, legumes, grains, nuts and seeds in your diet,” he said.

Eat lots of vegetables and fruits are also an ideal way to lose weight naturally. In addition to low calorie and low fat, fiber in the vegetables can be filling the stomach. Vegetables also make intestinal peristaltic work better, making it easier bowel movement.

Please note that each type of vegetables contain vitamins, minerals and fiber are different. “Generally, the more green the color of vegetables, the more the amount of vitamins and minerals,” says Leane. There are also a lot of vegetables that contain gas, such as bean sprouts, cabbage and stems of collards. These vegetables can make a bloated stomach.

Make sure you notice about the color. “Each color has a different protection substances and different compounds,” said Heber. Example tycopene trusted to protect the body from the tumor, lung and prostate cancer and slow the skin aging, associated with red color and can be found in tomatoes, watermelon, red wine. Beta carotene, which may protect against cancer, there are fruits and vegetables in a yellow-orange, like a red yam, carrots, apricots, pumpkin and cantaloupe machete. While lutein, found in avocados and green vegetables, can reduce the risk of stroke, heart disease and cardiovascular and prostate cancer.

Salad is also delicious when mixed with bacon, tuna, shrimp, calamari or chicken meat. Dressingnya also vary, ranging from mayonnaise, thousand island or can also add cheese. If you’re not like salad, gado-gado or Karedok could be a good alternative. Like a salad, on the gado-gado or Karedok there are several kinds of vegetables with peanut sauce dressing.

Fish with interesting
How to presentation and treatment of interest can help you get rid of a sense of reluctance to eat vegetables. No need to consume vegetables in a raw or put a whole pile of vegetables in your dinner plate. Try to make it more delicious cooked into soup, pizza, pie or lasagna. By cutting the size of the smaller or mixed with other food ingredients, vegetables will be much better views. Moreover, when eating soup, you will not feel the flavor and aroma of each vegetable. Or as in pastel or lasagna, you do not need to look directly vegetables because the dough is wrapped closed.

Allowed to add fruit
Many nutritional content in vegetables are also found in fruit. So that you could replace the nutritional deficiencies of these vegetables with fruits. But that does not mean avoiding fresh vegetables at all. There are nutrients and compounds in vegetables that can not be easily obtained elsewhere. “The fruit contains more vitamins, but less fiber and minerals,” says Leane. But you could combine fruits with vegetables. Drinking a glass of juice in the morning and another one in the afternoon or evening can be a considerable effort. But because the number of fibers lost in the processing of juice, it’s not a good idea if only rely on juice alone. And do not forget, pay attention to the variety of fruit types and colors that you want to eat. Each type and color has its own advantages.