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• Broccoli

“You are what you eat" goes an oft repeated quote. Add healthy foods to your daily diet, experiment with delicious recipes using these and eat yourself to good health " it's not so tough after all! Some common veggies like broccoli and broccoli sprouts contain sulforaphane which can help to fight off free radicals and help in detoxing the body, thereby pre-empting any damage which results in ageing, heart diseases and even the dreaded cancer Sulforaphane is a phytochemical that is present in foods like broccoli.

• Tomatoes

Cooked tomatoes are rich in lycopene, a chemical that is very important for good health. The lycopene contained in cooked tomatoes is easier for the body to absorb. This helps to reduce the risk of some kinds of cancer and cardiovascular diseases and is also said to reduce macular degeneration in the eyes. Though it is a fact that tomato contains lycopene even in is raw state, eating cooked tomatoes gives the maximum health benefit. Small quantities may be present in tomato based sauces, but it is better to avoid processed foods that are often loaded with preservatives that destroy the goodness. Organically grown tomatoes are safe and healthy. Fruits like watermelon, guava, grapefruit (pink variety), red bell peppers and all red coloured fruits and vegetables are rich in lycopene.

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• Carrots

Betacarotene is another very important chemical which is converted to vitamin A by the body. This vitamin contributes towards improving vision, good skin, reduces the risk of some cancers, cardiovascular disease and osteoporosis. All orange coloured fruits and vegetables like mangoes, sweet potatoes, cantaloupes and carrots are rich in vitamin A. Some quantities of lycopene and lutein which help fight against ageing and wrinkles as well as macular degeneration are also present in these foods.

• Leafy greens

Good eyesight and lowered risk of heart diseases are made possible by adding dark leafy greens to our daily diet " especially the organically grown ones. Toss a variety of greens in salads and reap the benefits! Spinach especially is loaded with nutrient values and should be consumed fresh. Thus, merely adding these colourful fruits and vegetables that are so full of nutrients to your daily diet, can enhance the quality of your life by improving your health and sharpening your mental abilities. Cold water fish, tuna and flax seeds can really help in enhancing your mental powers. Vitamin substitutes should be resorted to only if these fresh foods are not available. At least 10 half cup servings of fruits and veggies on a daily basis should be sufficient to give you all the goodness that nature can provide for good health. .

So, you can see that adding a lot of colorful fruits and vegetables to your diet can help improve your health and your longevity. But how much is enough? chances are you are not eating enough and, in fact, you should try to get about 10 half cup servings of fruit and vegetables every day. While it might seem like just taking vitamin supplements can do the trick, this is no substitute for the real thing as the real fruits and vegetables have other chemicals and enzymes that are not included in the supplements.