Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
Fruits and Vegetables

Fruits and Vegetables

- “Farmaceuticals”

 

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Produce choices

Fruit

Vegetables

Produce Choices

Prefer FRESH, then FROZEN, ORGANIC Produce - Studies show that on average, organic produce has significantly higher mineral levels than inorganic. A recent $25-million E.U. study found that organic food has 40% more antioxidants, is far more nutritious than ordinary produce, and can improve your health and longevity.Inorganically grown fruits/vegetables typically receive ~10 pesticide treatments from seed to storage. If produce sits in your fridge without deteriorating for weeks –there's a clue!Look for genuinely organic foods, harvested when ripe, preferably from local producers.

If you must economize , the most important foods to purchase organically would be animal products, not fruits and vegetables - since animal products tend to concentrate pesticides more (Non-organic meats have up to 5 times more pesticides than non-organic vegetables). The worst contaminated food, however, is NON-organic butter, which has up to 20 times as many pesticides as NON-organic vegetables.

Environmental Working Group's Shoppers' Guide

Results of ~ 43,000 tests for pesticides on produce by the USDA and the FDA (Updated Nov. 2006)

EWG (a not-for-profit organization) found that consumers could reduce their pesticide exposure by nearly 90% by avoiding the most contaminated fruits and vegetables and eating the least contaminated instead.

If eating produce from the "Dirty Dozen", it makes sense to choose organic

The "Dirty Dozen"

(starting with the worst)

The "Cleanest 12"

(starting with the best)

1. peaches

1. onions

2. apples

2. avocados

3. sweet bell peppers

3. sweet corn (frozen)

4. celery

4. pineapples

5. nectarines

5. mangoes

6. strawberries

6. asparagus

7. cherries

7. sweet peas (frozen)

8. pears

8. kiwi fruit

9. grapes (imported)

9. bananas

10. spinach

10. cabbage

11. lettuce

11. broccoli

12. potatoes

12. papaya

Thorough scrubbing and washing reduces pesticides - by anywhere from 1/3 to ½-alternatively, to remove pesticides before consumption: Spray with 3% H2O2 solution then rinse

Extend produce life by storing in them in bags with as much as possible of the air squeezed out before sealing it – after harvesting, fruits and vegetables release ethylene gas, which accelerates ripening, aging and rotting. Removing air decelerates this process.

Guide to 4 or 5 Digit PLU Codes on Products

–   Conventionally grow - has 4-digit PLU code (Eg. 4011)

–    Genetically modified (GM) product - has 5-digit code beginning with 8, but distributors are not legally required to include it, and usually don't, leaving just a 4 digit code

–   Organic product – has 5-digit code, starting with the number 9: (Eg. 94011)

 

FRUIT

How much fruit to eat in a day?

–   Eat 2 pieces/servings FRESH fruit / day: for Vitamin C, Antioxidants, fiber

 

–   + Eat 1 BANANA: for potassium + other minerals

–   Limit total fructose intake to <25g / day (<15g if tackling a health problem)

 

How much Fructose in Fruit

Highest antioxidant fruits (by serving size) –

Acai berries

Pomegranate

Wild Blueberries

Cultivated Blueberries

Cranberries

Blackberries

Raspberries

Strawberries

Red Delicious / Granny Smith Apples

Sweet Cherries

Black Plums

Plums

Seeds - chew them

Skins - wash thoroughly; contain highest amount of antioxidants

Highest Vitamin C Fruits (highest first):

Orange Red Grapes Kiwi Grapefruit

Alkalinity - generally, too much of the Western diet is acid producing. Fruit and vegetables provide the alkalizing balance.

Body's Acid/Alkaline Balance

–   All raw fruit (except cranberries, plums and blueberries) have an alkaline effect on the body - Lemons, kiwi, and oranges have a strong alkalizing effect on the body.

 

–   Cooked fruit (includes processed fruit juices) has an acid affect on the body

 

The following chart indicates the pH effect on the body of a 100g portion of fruit. If the fruit has a more negative number, then it is has a more akalizing effect.

ALKALINE EFFECT OF FRUIT

PRAL*

Apples

-2,2

Apricots

-4,8

Bananas

-5,5

Black currants

-6,5

Cherries

-3,6

Figs, dried

-18,1

Grapefruit

-3,5

Grapes

-3,9

Kiwi fruit

-4,1

Lemon

-2,6

Mango

-3,3

Orange

-2,7

Peache

-2,4

Pear

-2,9

Pineapple

-2,7

Raisins

-21,0

Strawberries

-2,2

Watermelon

-1,9

*PRAL value (Potential renal acid load in mEq /100g)

Commercially Processed juice

–   Vitamin C was measured in 8oz glass OJ made from samples taken at the point of manufacture:

 

OJ made from frozen concentrated OJ -173% DV

OJ from concentrate –161.2% DV

Pasteurized OJ -138.4% DV

–    Frozen concentrated OJ retains its vitamin C much better than ready-to-drink OJ in glass or cardboard containers:

You can add spring water - Reconstituted OJ has water from dubious sources.

Keep on-hand in freezer - Takes up little space.

- However, you may want to stay clear of OJ altogether . . .

OJ contains too much fructose (25g in 8oz glass, ~8 tsp. sugar - almost as much as a can of soda) –over-consumption of fructose (>15g/day) spikes blood sugar, a known factor in INSULIN-resistance/diabetes/obesity, high blood pressure and heart disease.

Excess Fructose

Commercial OJ resembles nothing found in nature - even though the label states “Freshly-squeezed”and “Not-from-concentrate”, after the oranges are squeezed, the oxygen is removed from the juice as it is stored in up to million gallon holding tanks, allowing it to keep for up to a year without spoiling.However, this process also makes the juice completely flavorless, so the industry hire flavor and fragrance companiesto engineer flavor packs to re-flavor the juice.

Food Renegade July 28, 2011

Any fruit juice stored in cans or containers contain unbound methanol which increases risk of M.S. the neurotoxin methanol in stored juice dissociates from pectin and converts to tissue-damaging formaldehyde in the brain. Fresh fruits and vegetables contain lots of methanol but it is bound to pectin and can do no harm, since your body lacks the enzymes to break it down. Interestingly, moderate alcohol (i.e. ethanol) consumption neutralizes methanol, possibly explaining the heart health benefits of having one alcoholic drink each day. BTW, also avoid aspartame, since it also rapidly metabolizes to methanol.

VEGETABLES

Aim for 4 different vegetable servings/day – best raw, juiced, steamed or in soup

Especially include dark green vegetables

Soups/stews retain some vitamins

Minimally steamed vegetables retain vitamins

Add butter to vegetables and cream to soups - to be able to utilize their minerals;

Add chicken, beef or lamb bones to soup to make a nutritious stock (adds calcium)

So many wonderful vegetables to choose from . . .

Carrots

Parsnips

Spinach

Broccoli

Brussel Sprouts

Cabbage

Squash

Sweet Peppers

Sweet potato

Avocado

Tomatoes

Cucumber

Cauliflower

Potato

Turnip

Peas

Green Beans

Beets

Corn

Eggplant

Garlic

Onions

Leeks

Radish

Asparagus

Celery

Green/Red Leaf Lettuce

Romaine Lettuce

NUTRITION LINKS

NUTRITION Related Links

“N”= Nutrition

“Live to Eat or Eat to Live”

FOODS

Fruits and Vegetables:

Fruits and Vegetables

- How much Fructose in Fruit?

- Lemon Juice

- Sulforaphane"Eat Your Broccoli!"

- Garlic

Proteins:

Dairy

Eggs

Meat

Fish

Fats:

Fats & Oils

Carbs:

Grains

Sweeteners

- Raw Honey

- Too much sugar

Fiber:/span>

Fiber in Foods “Soluble and Insoluble”

Antinutrients:

Antinutrients

- Phytic Acid / Phytate “Malabsorption Agent”

Other food types:

Herbs, Salt and Spices

Beverages

Legumes, Nuts, Seeds, Dried Fruit

Maximize Nutrition in Foods:

Cooking - How to Preserve Nutrients in vegetables

RECIPES

Budwig Breakfast Menu

Breakfast Menu

ENZYMES

ENZYMES - “Make it Happen!”

PROBIOTICS

PROBIOTICS - “For Life”

MINERALS

MINERALS

Calcium

Potassium

Phosphate

Sodium

Chloride

Magnesium –“Missing Miracle Mineral”

Sulfur –“Healing Mineral”

Iodine –“Universal Medicine”

Fluoride

Selenium

Zinc

Manganese

Copper

Chromium

Molybdenum

Boron

Iron

ANTI

-OXIDANTS

/VITAMINS

Food /Supplemental Antioxidants

Vitamin A –“Grass Vitamin”

Vitamin B Complex

-Vitamin B9 (Folate)

- Vitamin B12 (Cobalamin)

Vitamin C –“God's Medicine”

Vitamin D –“Sunshine Vitamin”

Vitamin E

Vitamin K–“Klotting and Kalcium”

CoQ10–“Spark and Dampener”

Alpha Lipoic Acid

MELATONIN –“Darkness Hormone”

Dark Chocolate –“Anti-inflammatory

/Antidepressant”

GLYCO

-NUTRIENTS

Essential sugars

FATS

HIGH OR LOW FAT - FAKE OR NO FAT?

EFAS–“The Fats of Life”

(Essential Fatty Acids Omega-3 and Omega-6)

Damaged/Altered (Toxic) Fats

AMINO ACIDS

L-Arginine - "Precursor to Nitric Oxide (NO)"

HARMFUL

FOODS

Harmful foods / ingredients –Main Page

Genetically Modified Organisms (GMOs)

MSG “And other forms of neurotoxic free glutamic acid”

"Sickly Sweet"

- Aspartame -“Excitotoxin”

- Splenda (Sucralose) - “An Organochlorine"

- Too much Fructose - “Burdens liver / Increases inflammation / Favors Fat production"

- Too much Sugar - “Common addiction affecting health"

Nanotechnology

Caffeine- "The Jitter Drug"

Microwaved Foods - "Not so convenient for your health"

Chlorine - “Disease-causing Disinfectant in your Water"

Fluoride - "Mega Health fraud and Cover-up"

Food Colorings

HERBS

5-HTP - “SSRI Alternative”

DIM - “Anti-estrogen with Anticancer Benefits"

SUPPLEMENTS

Daily Nutritional Supplement Chart

"Green Drink" - A whole food multivitamin supplement

OTHER LINKS

Electron-Rich Foods

Bible References to Health