An apple a day keeps the doctor away.  How true is that statement?  Can you eat an orange, pear, or strawberries for the same effect?  The simple answer is yes, you can eat other fruits besides an apple to keep the doctor away.  The real question is, how does eating an apple a day truly keep the doctor away?

Let's start with a few basics about free radicals and antioxidants.  Free radicals naturally occur in the body when we breathe in oxygen and do things like eat, move, digest, and do life.  Free radicals are the body's equivalent of nuclear waste and must be removed to prevent harmful damage to our cells.  When a cell loses an electron, it becomes unstable and must find another cell to take the electron from.  This loose cannon cell is the free radical and causes the damage to other healthy cells if the body cannot eliminate it properly.  Antioxidants are found in foods like whole grains, fruits, and vegetables.  Consuming these types of foods helps reduce the free radical damage done by normal body functions.

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5 a Day is the mantra for keeping up your antioxidant levels.  What it means is you eat 5 servings of fruits AND vegetables daily, not fruits or vegetables.  For example, you eat an apple in the morning with breakfast, a couple of the cutie small, seedless nectarines as a mid-morning snack, cooked broccoli at lunch, and a sweet potato and salad with dinner.  All of these foods are nutrient dense with a variety of antioxidants, and overall low in calories compared to processed foods. 

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Eating a variety of fruits, vegetables, and legumes boosts your antioxidant levels to fight free radical damage that can lead to cancer.  September and October are cancer awareness months for men and women respectively to fight prostate and breast cancers.  The phytonutrients and antioxidants you receive from eating multiple colors on your plate can reduce cancer causing oncogenes from replicating and increase cancer-suppressor genes.  Who knew your mom was right when she forced you to eat your vegetables?!

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Fruits and vegetables contain any number of different vitamins that are important for antioxidant protection.  Some antioxidants are essential, which means the body must get them from an outside source like foods or supplements.  Vitamin A and beta-carotene, vitamin C, and vitamin E are all essential antioxidants.  Yes, you can take supplements to help, but taking supplements in single dose amounts could be harmful.  The best way to take supplements are in combination amounts, like a multivitamin.  This reduces potential harmful effects compared to taking alone.  Always consult your doctor about taking single vitamin supplements based on your specific health conditions.

To determine your free radical risk, I am offering a FREE mini assessment.  This mini assessment could save your life!  Email me at athleteinthegameoflife@gmail.com with antioxidant assessment in the subject line.  I will email you the mini assessment, and when you return it, I will send you the results.  It's simple and painless!

The best method to consume your essential antioxidants is buy eating 5 servings of different fruits and vegetables daily.  There are so many options, you are guaranteed to find fruits and vegetables you like.  You do not have to eat them all raw.  In fact, some have more available nutrients if you cook, not fry, them.  5 a Day is a simple system to help you boost your immune system, reduce the effects of ageing, and reduce bad cholesterol in your bloodstream.  The whole family benefits without even leaving the house!  Fresh or frozen items are your best bet, stay away from canned if possible.  Steam, microwave, or bake do not fry, to obtain the valuable nutrients of each kind of vegetable. 

Here are examples of foods containing essential antioxidants:

  • Beta-carotene: red, yellow, and orange fruits and vegetables
  • Vitamin C: vegetables and fruits you can eat raw, heat destroys some of the nutrients
  • Vitamin E: seed foods like peas, beans, corn and whole grains
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5 a Day helps you maintain a healthy weight, boost your immune system, and fight premature ageing.  No, a pill or potion cannot replace the magic 5 a Day does for you naturally.  I guarantee you will look better, feel better, and have more energy than ever before just by adopting this simple mantra into your daily habits.  Who wants to feel and look like shit?  Not me!

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