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Fruits and Vegetables

Fruits and vegetables safety use 

  • For good health, eat fruits and vegetables every day,  proper handling and preparation can reduce the risk of food contamination and foodborne illness.

  • Follow these simple steps:

  • Clean surfaces of tools and equipments with soap and hot water, including knives,  cutting boards, peelers, counter tops, and that will touch fresh fruits and vegetables.

  • Wash hands with soap and warm water

  • Remove the outer leaves of leafy vegetables such as lettuce and cabbage before washing.

  • Rinse fruits and vegetables under clean running water and avoid using detergents or bleach.

  • Use a vegetable brush while rinsing under clean running water to remove all soil.

  • Dry fruits and vegetables with a clean paper towel

  • Keep fruits and vegetables separate from raw foods like meat, poultry, and seafood, in your refrigerator.

  • Do not use the same cutting board without cleaning with hot water and soap before and after preparing fresh fruits and vegetables.

  • Refrigerate all cut, peeled, or cooked produce within 2 hours. After a certain time, harmful bacteria may grow on produce and increase the risk of foodborne illness.


Dark Leafy Green Vegetables

Collard Greens:

Collard Greens possess a mild flavor and are full of vitamins A, C and K, folate, fiber, and calcium. The easiest method to prepare them is to boil them briefly after which add to a soup or stir-fry. You may also eat collard greens as a side dish.

Mustard Greens:
Mustard Greens possess a peppery or spicy flavor and therefore are rich in vitamins A, C, and K, folate, and calcium. They're delicious when eaten raw in salads or perhaps in stir-fries and soups.

Spinach includes a sweet flavor and is full of vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard:
Swiss Chard tastes much like spinach and is rich in vitamins A foods, C, and K, potassium, and iron. It’s best stir-fried, put into sauces, or eaten raw in salads.

Romaine Lettuce:
Romaine Lettuce is really a nutrient-rich lettuce that is high is vitamins A, C, and K, and folate. It’s best when eaten raw in salads, sandwiches or wraps.

Bananas – Have enough sugar to relax your brain cells as well as contains potassium and magnesium which help to relax your muscles.

Passion-fruit Tea – There are large amounts of harman alkaloids in the passionfruit flower which is used in making the tea.  Researchers believe these harman alkaloids act on your nervous system to make you feel sleepy.

Hummus – Contains large amounts of L-tryptophan, the amino acid in turkey that makes you tired after thanksgiving.  In fact, one serving of hummus has about twice as much L-tryptophan than a serving of turkey

Dates – Contain high levels of L-tryptophan and fast-acting carbs which elevate your blood sugar initiating an insulin response leaving more L-tryptophan to be absorbed.

Cherries – Contain high amounts of L-tryptophan which if eaten over time can convert to serotonin and melatonin to help curb your sleep cycle

Foods that help you sleep better

Cleanses Your System / is really a Diuretic.

Lemon juice helps flush out unwanted materials partly because lemons increase the rate of urination in your body. Therefore toxins are released quicker which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which energizes the liver and aids in detoxification.

Boosts Your Defense mechanisms.
Lemons are high in ascorbic acid, which is great for fighting colds. They’re full of potassium, which stimulates brain and nerve function. Potassium likewise helps control blood pressure. Ascorbic acid (ascorbic acid) found in lemons demonstrates anti-inflammatory effects, and it is used as complementary support for asthma along with other respiratory symptoms plus it enhances iron absorption in your body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that might help keep cold and flu away. Lemons also reduce the quantity of phlegm produced by the body.

Balances pH Levels.
Lemons are among the most alkalizing foods for the body. Sure, they're acidic on their own, but within our bodies they’re alkaline (the citric acid doesn't create acidity in the body once metabolized). Lemons contain both citric and vit c, weak acids easily metabolized in the body allowing the mineral content of lemons to assist alkalize the blood. Disease states only occur once the body pH is acidic.

Clears Skin.
The ascorbic acid component as well as other antioxidants helps decrease wrinkles and blemishes also it helps to combat free radical damage. Ascorbic acid is vital for healthy glowing skin while its alkaline nature kills some kinds of bacteria known to cause acne. It may actually be applied directly to scars or dark spots to help reduce their appearance. Since lemon water purges toxins out of your blood, it would also be assisting to keep your skin clear of blemishes internally.

Energizes You and Enhances Your Mood.
The power a human receives from food originates from the atoms and molecules inside your food. A reaction takes place when the positive charged ions from food go into the digestive tract and interact with the negative charged enzymes. Lemon is among the few foods that contain more negative charged ions, providing the body with more energy when it enters this enzymatic tract. The scent of lemon also offers mood enhancing and energizing properties.

Benefits of drinking warm lemon water


A potential benefit of green leafy vegetables and fruits in providing vitamins along with other trace materials has long been known. Leafy green vegetables traditionally include cabbages, cauliflowers, lettuce, spinach, kale, broccoli, and some herbs like parsley and dill. These have a lot of fiber, polyphenols, Group Vitamin b, vitamin A, vitamin C and other trace elements. Dark green vegetables are one of the best sources of nutrition, and they’re lower in calories to boot.


Believe it or not; there actually is a much easier way to sleep the night away than taking a pill or chugging a glass of red wine  It is as simple as just eating certain foods. Eating food before bed can help your mind and body relax. 

Here are different foods all packed full of the vitamins and nutrients needed for you to sleep like a baby

Lemons have wonderful properties that benefit us in lots of ways. So why not start off your day having a nice cup of tepid to warm water with the juice of 1/2 of a lemon. Better yet, squeeze from the juice of an entire lemon for optimum benefit. 


Let us talk about a few of the benefits:


The USDA ranked blueberries highest in antioxidants out of 40 other common fruits and vegetables. Some of the antioxidants they contain are anthocyanins, phenolic, ellagic acid, vitamin C, and vitamin E.

Kale is vey high in beta-carotene, lutein, selenium, vitamin A, vitamin C, and vitamin E.

Sweet Potatoes
Sweet potatoes are very high in beta-carotene, selenium, anthocyanins, vitamin A, vitamin C, and vitamin E.

Romaine Lettuce
Romaine lettuce is very high in beta-carotene, lutein, selenium, vitamin A, vitamin E, and vitamin C.
Shiitake Mushrooms
Shiitake mushrooms are very high in selenium and vitamin C.


 Carrots contain beta-carotene, selenium, lutein, vitamin A, vitamin C, and vitamin E.

Canteloupe contains beta-carotene, selenium and vitamin E, vitamin A and vitamin C.

Bell Peppers 
Bell peppers are high in beta carotene, flavenoids, selenium, cysteine, lutein and vitamins A and C.

Tomatoes are high in beta-carotene, selenium, lycopene, lutein, and vitamin E, vitamin C, and vitamin A.

Olives are high in beta-carotene, selenium, vitamin A, vitamin C, and vitamin E.

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Fruits and Vegetables High in Antioxidants 


Antioxidants are used by the body to fight cell damaging free radicals. Research continues to reveal more and more functions of antioxidants in maintaining health. The following fruits and vegetables are especially high in antioxidants.

Nutrition Facts of Green Leafy:

Cherry Juice
For some people with arthritis, drinking tart cherry juice three times per day may have anti-inflammatory and anti-pain properties.

Omega-3 Fatty Acids
Research suggests that consuming more omega-3 fatty acids may benefit people with arthritis. Omega-3 fatty acids are found in cold-water fish like salmon, sardines, trout, and tuna. Another kind of omega-3, alpha-linolenic acid (ALA), is found in green leafy vegetables, olive oil and flaxseed oil. Replacing omega-6 oils like corn oil and safflower oil with olive oil can improve the ratio of omega-3 fatty acids to omega-6 fatty acids in your diet.

In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.

Due to its bromelain content, pineapple has been shown to significantly relieve the pain and stiffness of both osteoarthritis and rheumatoid arthritis. Fresh pineapple works best rather than canned or frozen.

Green Tea
One study showed that green tea may improve the symptoms of rheumatoid arthritis.

It is a natural anti-inflammatory and pain reliever. It has also been shown to protect the stomach from the effects of NSAID pain relievers. Many people with arthritis find soothing comfort from ginger tea.

Blackstrap Molasses

 It is a great source of copper. Copper deficiency has been linked to rheumatoid arthritis. It is also a superior source of bone-strengthening calcium.

Cayenne pepper
The main ingredient in cayenne pepper, capsaicin, is commonly used as a topical treatment for arthritis. Taken orally, cayenne pepper aids circulation.

Also known as curcumin, turmeric is part of the ginger family and like ginger, it is a natural anti-inflammatory.

A natural anti-inflammatory, garlic is also a natural pain reliever and contains a good amount of arthritis-friendly selenium.

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