found in the body, so you have to get them through foods. A handful of
examples of mineral-rich veggies and their benefits: Chromium in broccoli
helps manage blood sugar. Magnesium found in beetroot helps your body
fight stress. Zinc in spinach keeps your immune system strong. Potassium
in papayas and bananas helps keep your muscle spasms and blood
pressure under control.
Antioxidants: Found in many fruits and vegetables, antioxidants are
powerful disease-fighters. How? They go up against chemicals called free
radicals, some of which help bad LDL cholesterol inflame our arteries and
thus put you at more risk for sudden clogs. Antioxidants mitigate some of
that damage and help to lower inflammation in the body. The colour of
each vegetable we eat comes from specific pigments designed to protect
the plant against the sun. We harvest the protective antioxidants when we
consume this produce, as long as we prepare the veggies correctly (boiling
may leach out elements in some foods, so it’s often best to eat them raw or
steamed).THE JUICE TRUTH
Of course juice must be healthy—“It’s fruit,” you say. But not if it’s packed
with more sugar than a toddler’s birthday party. I don’t care if the label
says “real” or “fruit” or “all-natural,” you have to read the ingredients if
you’re going to buy juice. Some things to keep in mind:
Watch out for sugar. Just say no if you see any sweeteners (see for a
complete list) in the first three ingredients. And even if the juice
doesn’t have any added sugars, most fruit juices load in 20-plus
grams of natural sugar per pour. (For perspective: One 225-ml glass
of grape juice contains more sugar than 680 grams of grapes.) Try to
go for actual fruit instead—it’s fibre-rich, which helps to fill you up
for fewer calories. If you’re really craving the liquid version, stick to
a half-serving, or dilute it with sparkling water.
Looking at a vegetable drink? Good thinking. They’re better for
you than fruit drinks because they generally have a lower sugar
content. If you have the choice, pick one that looks darker in colour.
Those often contain kale, spinach, beetroot, tomatoes, and/or carrots,