|Fruits & Veggies
||[Mar. 24th, 2007|12:03 pm]
Super Healthy Food for Busy / Low-Energy People
This is where there seems to be a lot of controversy - fresh foods vs canned, frozen and dried. Fresh fruits and vegetables are the best so any time you CAN use fresh produce you should do so. If you can go to the grocery store once each week, or afford a box of organic produce delivered to you weekly, then you can include a lot of fresh fruits and veggies in your diet. You will have to eat the ones that spoil faster first, like bananas. Oranges and apples and grapes should last through the week but if you don't have specific meal plans for your produce then you might consider only buying the amount you are likely to eat in the next 7 days.|
Secondly, health experts have stated that both fruit juices and dried fruits have more sugar and less nutrition than whole fruits, and should be only one of your many servings of fruit/veggies per day.
If you can't go to the store as often, you can stock up on many of these items in the freezer and canned foods sections. When buying any canned fruits and vegetables be sure they don't have added salt or sugar.
On to the Produce!
There are a lot of vitamins, nutrients and anti-oxidants available in foods that we simply don't get enough of. Certain supplements which seem helpful to fibromyalgia are Magnesium, Malic Acid and Potassium (all help with muscle pain and energy levels). These can be found in the following foods:
Foods with malic acid: sour foods such as green apples, a little bit in most fruits, apples, apricots, cherries, cherimoyas, currants, loquats, mangos, papayas, pears, peaches, pineapples, plums, prunes, quinces, tomatoes, blackberries, cranberries, raspberries, strawberries. It is found also in parsley & carrots.
Great plant sources of both magnesium and potassium
Vegetables and legumes: globe artichoke, asparagus, black eyed peas, beets, broccoli, collard greens, sweet corn, kale, lima beans, okra, parsnips, green peas, pumpkin, sauerkraut, spinach, squash (especially winter varieties), sweet potato, turnips, yams.
Fruits: dried apricots, avocado, banana, blackberries, black currants, dates, dried figs, kiwi fruit, cantaloupe, orange, papaya, dried peach, dried pear, dried prunes, raisins.
Grains: barley, cornmeal, millet, brown rice, wild rice.
Plant foods rich in magnesium:
Vegetables and legumes: Jerusalem artichoke, beet greens, brussel sprouts, swiss chard, green beans, leeks.
Fruits: boysenberries, pineapple, raspberries.
Grains: buckwheat, millet, rye.
Seeds/nuts: almonds, filberts, peanuts, pecans, English walnuts, sunflower seeds.
Plant foods rich in potassium:
Vegetables and legumes: Black beans, carrots, cauliflower, celery, chickpeas, kidney beans, lentils, mushrooms, navy beans, split peas, pinto beans, soybeans.
Fruits: Dried apples, apricots, cherries, elderberries, grapes with skin on, guava, mango, honeydew melon, nectarine, persimmon, pomegranates, rhubarb.
If your goal is to maintain already good energy levels, be sure that at least a few of those daily fruit and vegetable choices come from the lists of potassium- and magnesium-rich foods on this page. If your energy levels are low, select the majority of your fruits and vegetables from these lists. Be sure to also get your share of oil-rich seeds and nuts.