Saturday, August 1, 2015

Allowed fruits and vegetables in paleo diet

      Eating healthy can be part of an alternative treatment against illness.Fruits and vegetables also add wonderful flavors, textures, and colors to your diet.

      There is no doubt that a diet with plenty of fruits and vegetables offers a whole host of health benefits, including protection from heart disease, stroke, high blood pressure, some types of cancer, eye disease, and gastrointestinal troubles.
      The paleo diet focuses on unprocessed, whole foods, lots of healthy fats including saturated fat, grass-fed, free-range meat and eggs, lots of fish and seafood, vegetables, fruit, berries, nuts, seeds and some natural sweeteners. It excludes grains, legumes, processed sugar and most dairy. Some people include healthy dairy foods like kefir, full fat natural yogurt, some aged cheese and butter.
      Some fruits and vegetables are good natural sources of vitamin A, while others are rich in vitamin C, folate, and potassium. Vegetables have antioxidants, minerals, and phytochemicals. It is the color of the vegetable which helps our body’s immune system to fight with various toxic systems.

      Almost all vegetables are paleo, but you need to be careful wih the amount of using them. Vegetables with a high starch content, such as potatoes and squashes, tend to have low nutritional value.

      Fruits (even paleo-approved ones) contain large amounts of fructose which, while much better than HFCS (high-fructose corn syrup), is still sugar. If you’re looking to lose weight on the paleo diet, you’ll want to cut back on your fruit intake and focus more on the vegetables allowed on the paleo diet. However, feel free to have one to three servings of fruit a day.

Celery, tomatoes, peppers, onions, leeks, kohlrabi, green onions, cucumber, eggplants, cauliflower, broccoli, asparagus, cabbage, brussels sprouts, artichokes, okra, avocados, lettuce, spinach, collard greens, kale, beet top, mustard greens, swiss chard, watercress, turnip, seaweeds, endive, arugula (rocket), bok choy, rapini, sunroot, chicory, radicchio, parsley,  carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, yams, cassava, squash, pumpkin, buttercup squash, zucchini, yellow summer squash, yellow crookneck squash, romaine lettuce.

Bananas, apples, oranges, berries (strawberry, cranberry, cranberry, blueberry, blackberry), kiwi, lemon,grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, cherries, apricot, water mellon, honeydew mellon,  lime, lychee, mango, tangerine, coconut, figs, dates, passion fruit, persimmon, papaya, grapes, cantaloupe

Button mushroom, chanterelle, crimini, portabello, oyster mushroom,porcini, shiitake, morel......

Nuts and seeds
Lectins in some nuts and seeds can irritate the gut and create inflammation and enzyme inhibitors, what  can prevent the full digestion of the proteins in them. Phytic acid prevent the nut or seed from sprouting before the ideal conditions are present. Phytic acid in our digestive system has the ability to bind to minerals like calcium, iron and magnesium and prevent them from being absorbed.
I recommend the nuts and especially the almond consuming with careful , due to high amount of PUHA in them.
Pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts


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