How to improve your diet and health is easy with white fruits and vegetables. For instance, a high intake of white food may reduce the risk of a stroke by 55%. In a healthy and nutritious diet, white fleshy fruits and vegetables are common.
Some ten years ago my father-in-law died. Ten years before that, he suffered a massive stroke. The stroke seriously impaired his speech and walking capacities. For most of the time, he sat in his chair watching TV.
My father-in-law’s stroke was a wake-up call for Tom, my husband. Strokes usually run in the male line of the family. Of course, I don’t know why my father-in-law got a stroke or why it was so massive. What I do know is that white fruits and vegetables can reduce the risk of a stroke and have many other healthy and nutritious properties.
Table of contents
- 1 White vegetables and fruits
- 2 The higher the intake, the lower the risk
- 3 How to improve your diet with white vitamin ‘bombs’
- 4 What are Nutrients?
- 5 Healthy white nutrients
- 6 Some white food cooking tips and recipes
- 7 Vegetarian recipe Crispy Cauliflower
White vegetables and fruits
- White cabbage
- White corn
- White grapes
- White nectarines
- White peaches
The higher the intake, the lower the risk
55% of the amount of white food we eat consists of apples and pears. Banana, cauliflower, chicory, cucumber, and mushrooms represent around 35%. around 10% of the white food we eat are onions, leek, and garlic. Other white fruits and vegetables are kohlrabies, parsnips, shallots, turnips, white corn, white nectarines, and white peaches.
A high intake of white food (> 216 gram each day) lowers the risk for a stroke by 55% compared to people with a low intake (<57 gram each day). Every 25 gram extra lowers the risk for a stroke by 9%.
Be aware that there seems to be no connection between the consumption of other types of fruits and vegetables from other color groups and the prevalence of a stroke.
How to improve your diet with white vitamin ‘bombs’
Many nutrients such as vitamin C and D, and potassium and calcium, have no color at all. Fibers have no color either. Important white vitamin ‘bombs’ are:
Asparagus – Purifies the blood and is a fluid-repellent for bladder and kidney dysfunctions. However, asparagus contains high amounts of purine. So those who suffer from gout, better not eat asparagus.
Cauliflower – Low in calories, rich in fiber and vitamin C. 125 gram of cauliflower is enough to provide for the recommended daily amount. Cauliflower is also good for your bones because it contains a lot of calcium.
But be aware that you do not cross the daily limit for calcium. This is 1 gram per day for healthy adults between the ages 19 and 50 and 2 grams per day when you’re 50 years and over. Too much calcium contributes to the calcification of the arteries and kidney stones. Cauliflower contains relatively much vitamin K, B6, and folic acid (B11).
Champignons – Contain vitamin B2, B3, folic acid, and minerals such as potassium and phosphorus. At some levels, champignons outperform other vegetables. They contain provitamin D. This is a vitamin that helps the body to produce its own vitamin D. One hundred gram of fried champignons provides 30% of the daily required copper intake.
Onions – Contain lots of fibers, vitamin C, folic acid, calcium, and iron, and disease-resistant antioxidants, such as flavonoids. Flavonoids are said to prevent cardiovascular affections.
Potatoes – Contain vitamin C, lots of fibers, and vitamin B6. 20% of the elderly have a shortage of vitamin B6. According to the food-pyramid potatoes are not counted as a vegetable, as they contain a lot of starch and thus should be consumed sparingly.
What are Nutrients?
The nutrients found in fruits and vegetables have a significant impact on our health. The phrase ‘eating a rainbow’ of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible so that you can maximize your intake of a broad range of nutrients.
The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.
When you want to know how to improve your diet, you should concentrate on your nutrients. It’s important that you see to it that you get the right nutrients in the amounts required. You will be surprised how your health will improve and how tasty your food will get.
Healthy white nutrients
Examples of nutrients in white fruits and vegetables are beta-glucans in cereals, catechin (EGCG) in peaches and vinegar, thiamine, magnesium, potassium and phosphorus in flax, sunflower, sesame and pumpkin seeds, and lignans.
Dieticians claim that these nutrients boost immune activity, activate ‘natural killer’ B and T cells (important in the prevention of cancers), reduce the risk of colon, breast, and prostate cancers, and reduce the risk of hormone-related cancers through balancing hormone levels.
Some white food cooking tips and recipes
How to improve our health is not just a question of the right nutrients and the right amounts. It’s also how we prepare our meals. Here follow five easy to remember cooking tips.
Steam your vegetables
This is always better than boiling because most nutrients will be preserved. Don’t cut your vegetables to pieces. Preserve the steaming water. This can be used to cool down frying food, to cook food, or in the soup.
Apple and pear sauce
‘Hot lightning’ my mother used to call the combination of cooked potatoes and cold applesauce. Well, this combination you better avoid. But after lunch or dinner, or just in between, apple and pear sauce is a very fresh and tasty healthy snack or dessert.
You can buy this type of sauce in most eco shops. Yet it’s tastier when you prepare the sauce yourself. This is extremely simple.
Cut the organic apples and pears, take out the seeds*, and boil them in a very little bit of water. Never peel organic fruit!!! Most nutrients are right underneath the skin and organic fruit is not sprayed with venom. The sauce is ready when you can mash the fruit with a wooden spoon or fork.
Preserve the juice from the cooking. This can be used as a flavor enhancer when you fry vegetables, or chicken and turkey.
* Where we live here in Spain there are a lot of abandoned agricultural fields. When we have enough seeds we take them with us and throw them on these fields to grow a greater variety of trees. Wild fruit trees are also good for the preservation of varieties and the development of new varieties.
Champignons and garlic
This again is a very easy and quick to prepare, and very tasty, food. Fry more garlic than you’re used to (at least five parts from a not too small bulb).
Use lots of extra virgin olive oil. When the garlic starts to color (which is usually very quick) add the mushrooms. Fry until the champignons glaze and are soft. Ready.
You can use this combination on most vegetables and with chicken or turkey.
Nothing is so tasty as fried potatoes. But they are even tastier if you dry roast them in the oven without oil or butter. Don’t peel the potatoes (so you better use organic ones).
Cut the washed potatoes into thin slices (between three millimeters and half a centimeter). Distribute the slices on baking paper which is spread out on an oven rack. Preheat the oven to 200 C. Keep an eye on the slices. Turn the slices halfway when they start to color. The additional advantage is that most of the starch in the potatoes will be gone.
Don’t add salt to your food
All fruits and vegetables contain salt. If you have a healthy diet, you get all the types of salt you need in your body. Except for those with low blood pressure of course. They need some salt to pump their blood around. Unless your physician or dietist says otherwise.
Vegetarian recipe Crispy Cauliflower
Ingredients for 6 servings
- 1 small cauliflower;
- 1/2 cup vegetable broth;
- 1/2 cup of grated cheese;
- 1/2 cup of ground peanuts;
- 3 tablespoons of almond flour;
- 1/2 cup wheat germ;
- pinch of nutmeg;
- 1/2 cup brown rice.
Boil the cauliflower and mix it together with the vegetable broth in a mixing bowl to make a smooth puree. Stir cheese, peanuts, flour, wheat germ, and nutmeg into the puree. Put the mixture in a greased oven dish.
Boil the rice and loosen it with a fork. Sprinkle it gently over the puree and then give it a light stir. Sprinkle some grated cheese and some nutmeg on top and place the dish in a preheated oven at 200 degrees C for 20-25 minutes.
Enjoy your meal and stay healthy!
- Eating a Rainbow of Food Will do a Lot of Good
- Red Food and the Health Benefits of Antioxidants
- Orange food is Good and Healthy Food
- Yellow Foods that Boost your Immune System Naturally
- How to Improve your Diet – and Health – with White Fruits and Vegetables
- Green Fruits and Vegetables Health Benefits – the Essentials
- Healthy Food Dishes with Blue and Purple Fruits and Vegetables
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