Diet for Beauty & Health

Module 04

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4. Module 04- Bright and Beautiful veggie for a Bright and Beautiful You

Table of Contents

4. Module 04- Bright and Beautiful veggie for a Bright and Beautiful You ....................................................... 1

4.1 Antioxidants ............................................................................................................................................. 3

4.2 Raw Food.................................................................................................................................................. 5

4.3 Juicing and Smoothies .............................................................................................................................. 7

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In module one, you learned about vitamins and how they positively affect your skin, hair, nails, teeth and

eyes. In this module, we will talk about where to get these vitamins and antioxidants and which food

sources contain the most of them. You'll also learn about how to make the most of fruits and vegetables to

get full, healthy and nutrient-rich meals every single day. We will discuss various types of antioxidants and

what they do for you and your skin; raw food and its benefits; juicing and smoothies; and various diets that

you can use to increase your health and physical appearance.

Module 4 will cover the following items:

4.1 Antioxidants

4.2 Raw Food

4.3 Juicing and Smoothies

Introduction to Fruits and Vegetables

Fruits and vegetables are one of the best things that you can do for your skin and hair, but surprisingly, an

estimated 64% of adults eat fewer than three servings per day. This may not seem problematic until you

realize that the minimum recommended amounts are more than three times that, at 10 or more servings

per day. Increasing these amounts within reasonable limits is also very possible for people who want to get

more antioxidants.

All vegetables contain a variety of healthy vitamins, minerals, antioxidants and fiber; all of which build up

to create healthy, glowing skin, healthy hair and nails. The natural vitamins in fruits and vegetables are also

healthier for you than those found in a supplement pill because it is easier for the body to digest and

absorb so it benefits you more.

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Over time, fruits and vegetables can make you look younger, increase the elasticity of your skin, increase

the strength and health of your hair, keep your bones and teeth strong and give you an overall energetic

and healthy body.

Many people take antioxidant pills, use antioxidant crèmes on their face and use antioxidant hair masks,

but the best way to get antioxidants to your skin and your hair is to eat a variety of fruits, vegetables and

grains.

4.1 Antioxidants

If you frequent beauty forums then you probably know that any ‘natural beauty’ advice discusses various

types of antioxidants and for good reason. Antioxidants include a variety of vitamins as well as other

chemicals that block the activity of chemicals known as free radicals. Because free radicals cause cell

damage and even cause damage that may eventually lead to cancer, consuming more antioxidants is

essential, not only for your physical appearance, but also for your health and well-being.

Antioxidants directly block and fight the activity of free radicals, which are most often blamed for skin

damage and aging. Free radicals also negatively affect your health, so fighting them is the logical thing to

do if you want to stay healthy, look young and take care of yourself as best as possible.

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The most common antioxidants are vitamins, but there are multiple other types of antioxidants. In fact,

there are about 61 total recognized antioxidants, which come from a variety of food and food sources such

as vegetables, nuts, leafy greens, fruits, berries, grains, seeds, root vegetables, algae, coffee, tea, pulses,

herbs, tree bark and more.

Many health forums and blogs do recommend eating a variety of exotic fruits such as go berriesor acai

berries for your skin, but usually, it's only because they contain unusually high amounts of antioxidants.

Acai berry powder and other supplements are recommended for the same reasons. You can get these

same antioxidants by eating regular fruits and vegetables should you choose. The only difference is that

most exotic fruits and berries contain more antioxidants than many more 'normal' options. For example,

acai berries contain more antioxidants than an apple. However, this doesn't always hold true. Most berries,

including blackberries, blueberries, raspberries and gooseberries all contain significant amounts of

antioxidants.

Tips for getting enough antioxidants

Eat at least 2-3 servings of fruit and berries per day.

Eat at least two servings of nuts per day.

Mix up your vegetables and get a variety of them.

Eat a minimum of 1 serving of leafy greens such as spinach or Swiss chard per day.

Eat whole grains such as oats or barley.

Start your day with a smoothie to easily add antioxidants to your diet.

Eat raw vegetables and fruits as much as possible.

Steam, bake or stir-fry vegetables, rather than boiling, which removes antioxidants.

Acai powders and dried fruit make excellent sources of antioxidants, but may be more expensive than

buying fruit.

Normal fruits like apples, oranges and bananas are excellent sources of fiber and antioxidants.

Fruit juices offer antioxidants, but also contain large amounts of sugar and very little fiber. It is better

to eat whole fruit.

Drink tea and coffee without sugar.

Use fresh herbs whenever possible.

Peppers are a great source of antioxidants if you like spicy foods.

Swap out potatoes for more antioxidant-rich vegetables such as beet root and sweet potatoes.

Consider swapping out beer for a glass of red wine when you choose to drink alcohol.

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Antioxidants can improve the elasticity of your skin, fight free radicals to give you glowing skin, fight and

reduce damage and even help to prevent cancer over time. These essential chemicals are commonly found

in fruits and vegetables, but are most readily available in berries, exotic fruits such as kiwis or papaya and

vegetables such as peppers and artichokes. Leafy greens such as chard, spinach and kale are also great

sources of many antioxidants.

4.2 Raw Food

Eating raw foods can be an extremely healthy way to get more antioxidants and more nutrients in your

system without eating more or taking supplements. While most of us are accustomed to eating cooked

food, the cooking process can often damage and destroy many of the essential nutrients that we are

hoping to get from the vegetables.

Boiling vegetables is the easiest way to remove as many nutrients as possible because they are leached out

into the water during the cooking process. Eating raw food, when done with care, is a healthy alternative

that allows you to get the most from your vegetables.

While not all vegetables can or should be eaten raw, you can eat many different types without cooking

them. On a 100% raw diet, you have to make sure that you're getting enough nutrients such as protein, but

if you are only adding raw vegetables to your diet, then it is relatively easy to do so safely and affordably.

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It is important to ensure that your foods are clean, well washed and free of any potential parasites or

bacteria before you eat them.

This means washing or scrubbing vegetables and fruits in cold water when you bring them home,

storing them in the refrigerator and then rinsing them off or soaking them in ice water before you eat

them.

Some vegetables especially root vegetables and pulses, cannot be eaten raw because they contain

dangerous chemicals, a great deal of starches, or are difficult to eat. For example, some beans are

poisonous when raw or undercooked. It is also important to make sure that there are no contaminates

such as mould or visible rot on foods that you intend to eat raw.

Cooking food kills bacteria, but when you eat raw vegetables, you run a higher risk of eating bacteria or

contracting food poisoning. For this reason, you should avoid raw foods if you are pregnant or nursing.

Most normal garden vegetables such as peas, greens, cucumbers, squash, tomatoes and carrots are

perfectly safe to eat raw so long as you wash them first. You can also choose from a variety of sprouted

grains such as alfalfa sprouts, dried fruits and vegetables, any fruits or berries and bean sprouts. These raw

fruits and vegetables are ideal to use in salads, in smoothies, in juices, as part of a sandwich, as a topping,

as a side dish and as a snack. For example, sliced carrots and cucumber make an ideal raw snack, while raw

squash can make an excellent addition to a salad and raw spinach is great for adding to most types of

smoothies.

Tips for eating raw foods

Always clean and wash your vegetables before you eat them

Buy organic or peel your vegetables to remove the outside layer

Consider buying organic to avoid pesticides

Be extra careful with sprouts, which may be contaminated

Never eat raw starchy vegetables

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4.3 Juicing and Smoothies

Juices and smoothies are one of the easiest ways to get enough antioxidants into your diet, especially if

you don’t relish eating a great deal of raw fruits and vegetables. Starting your day off with a smoothie or

having one as a snack or small meal is an excellent way to get in as many fruits and vegetables as possible

While you do need a very good blender to make smoothies and a juicer to make juices, both options are

ideal if you want to eat healthy.

One important thing to consider is that juices do not contain any of the pulp and fiber found in smoothies

and whole fruits, but do contain a lot of sugar and are therefore not ideal for regular consumption.

However, if you are getting your fiber elsewhere and watching your sugar intake throughout the rest of the

day, juices make a great addition to your diet and do offer an easy way to get a variety of antioxidants,

vitamins and other micronutrients.

Smoothies

Smoothies are the healthiest way to consume fruits and vegetables other than eating them raw. While

there are thousands of smoothie recipes available, you can usually put one together using a few basic

ingredients and a base liquid. For example, most people choose to use a dairy base such as yogurt or milk,

or some form of nut milk. You can also use water, just the fruit, or rely on a powder or smoothie formula to

provide the main structure for your drink. Common smoothies include a variety of fruits, vegetables, and

berries, but can include almost any mix. For example, bananas, strawberries, any type of berry, spinach,

and milk or soymilk all make an excellent smoothie.

Smoothies allow you to create a drink that includes almost anything you want, which you can choose to

sweeten or not depending on your preference and the amount of carbohydrates that you want to have

throughout the rest of the day. Most smoothie ingredients are raw, which allows you to get the maximum

amount of vitamins and minerals from your food.

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Green Smoothies - Green smoothies use green leafy vegetables as the main ingredient, but may also

include a variety of other ingredients such as tomatoes, bananas or berries. Green leafy vegetables tend to

have a light taste, which allows them to mix well with most other types of smoothies, meaning that you

can also add a handful of spinach or kale into almost any recipe without changing the taste a great deal.

Green smoothies are ideal for your skin because they contain a great deal of antioxidants and

phytonutrients like vitamin K, which work together to fight free radicals in the skin to prevent aging,

prevent drying, protect against cell damage and help to prevent a variety of skin issues ranging from

eczema to acne. Green leafy vegetables are low in sugar while high in nutrients and fiber, allowing them to

boost your energy while giving you the vitamins and nutrients you need. The high fiber content means that

green smoothies will fill you up, so you can have them as a small meal as well. Most green smoothies use a

base of ice, green leafy vegetables and fruit, such as pears or bananas; others use a dairy or nut milk base.

Vegetable Smoothies - Vegetable smoothies feature a mostly vegetable base and may include tomatoes,

cucumbers, carrots, leafy greens, squash, pumpkins or other vegetables. Vegetable smoothies are best

when served as a snack or lunch because they are not sweet and many are similar in taste and texture to a

thick tomato juice. Vegetable smoothies contain a great deal of vitamins and nutrients, including

antioxidants, which allow you to get in your 10 servings per day without having to sit down and eat

vegetables. Some examples of vegetable smoothies include bell pepper and tomato, cucumber, zucchini,

broccoli or even cauliflower.

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Fruit Smoothies - Fruit smoothies are the most common type of smoothie because they are easy to make,

tasty and often do not require any sweetening at all. Most fruit smoothies use some sort of dairy or nut

milk base, include one or more types of fruit and may also include melons, berries, greens, vegetables and

sweeteners.

Fruit smoothies allow you to get in a great deal of your fruit content all at once and, in fact, many

smoothies actually contain 2-4 full servings of fruit, which makes up your entire daily minimum. For

example, a simple banana, strawberry and coconut smoothie with one banana, one cup of coconut or

almond milk, a 1/2 cup of strawberries and, if desired, a handful of spinach or grapes, makes up your daily

minimum of fruit. These smoothies are rich in nutrients, high in antioxidants and great for increasing the

health of your skin, hair and nails. However, you should limit your consumption of fruit smoothies because

they are typically very high in sugar.

Is an excellent addition to almost any type of smoothie because they offer a mild taste that blends in well

with most types of drinks? Because smoothies blend everything, adding your daily requirement of seeds or

nuts to your smoothie makes it easier to get in your required amount of nuts or seeds.

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For example, you can easily add in 2 tablespoons of chia seeds, a handful of almonds or two tablespoons of

almond oil as an easy way to get in your daily requirements of nuts and seeds.

You can also choose to use coconut flakes, coconut or almond milk or a variety of other nut products to

make your smoothie with.

Nuts and seeds are one of the best sources of antioxidants, micronutrients and phytonutrients, meaning

that adding them to your diet is always a good thing.

One important thing to keep in mind is that most smoothies should count as a full meal. If you have a

smoothie with your meal or after a meal, you might find that you are getting too many calories and too

much sugar. You're also best off having smoothies first thing in the morning or on an empty stomach,

because that is when your stomach is most likely to absorb the maximum amount of nutrients from your

drink. Some experts suggest that your body may absorb more vitamins and nutrients from a smoothie than

from a piece of fruit because the drink is easier to digest. If you add honey or sugar, make sure that you

keep track of it in order to avoid consuming too many simple carbohydrates.

Tips for drinking smoothies

Get a high quality blender that can crush ice

Use nut milks in place of dairy if you cannot have dairy

Consider adding seeds and leafy greens to most smoothies

Try to limit your fruit smoothies to one or two per day to cut carbs

Green smoothies are one of the healthiest options you can have

Fruit and pepper smoothies are surprisingly delicious and packed with antioxidants

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Juicing

Juicing is the process of using a juicer to create fruit and vegetable juices out of foods. This is a great way

to get the antioxidants and nutrients from these foods, but does have a downside in that you miss out on

the pulp and fiber, but still get the majority of the calories and sugar. The result is that while you get a

tasty, nutrient-filled snack, it goes a long way towards your daily requirements of sugar and carbohydrates,

without really filling you up. Consider using the pulp in recipes such as muffins and soups, rather than

throwing it away, so that you still get the fiber of the rest of the vegetable.

Going on an all-juice diet is also relatively unhealthy over long periods of time. Juice diets do not contain

enough protein or fiber and eventually you will start to loose energy and muscle mass.

However, that doesn't necessarily mean that juicing is bad for you. Juicers are expensive, but they are a

great way to add fruits and vegetables into your diet if you don't like eating them. If you eat plenty of

whole grains, you may not even need the additional fiber, meaning that you don't necessarily have to eat

the pulp. Because a cup of juice is a great way to start your day to get a great deal of vitamins and

nutrients, juicing can be an ideal option, especially if you don't like smoothies. If you add greens such as

kale and spinach to your juicer in addition to fruits and vegetables, you can also get in a lot of vitamin K

and calcium.

While juicing is a great way to get your daily amounts of fruits and vegetables, you can get the same thing

by eating them or by drinking smoothies, which have the added benefit of including fiber along with the

sugar and calories. Essentially, you should mostly only consider juicing if you don't like vegetables or

smoothies, or you enjoy drinking juices and are willing to make up for the lost fiber with other foods.