5 ways to supercharge your well-being with Fruit and Vegetables

Today, more than ever we are working harder to balance work and home and sometimes we compromise our well-being. But we know the value of fresh produce and healthy eating. Ready to get supercharged? Here are our 5 ways to supercharge your well-being with fruit and vegetables.

1. Make friendly with fibre from fruit and vegetables. It won't weigh you down.

When we eat, our digestion breaks down the foods into carbohydrates our body uses for energy, growth and cell repair. If you’ve ever experienced bloating or that not-too-well feeling in your gut, chances are you may not have enough dietary fibre, a carbohydrate readily found in fruit and vegetables. Three beneficial fibres are found in fruit and vegetables to assist a healthy digestive system. Soluble Fibre that slows the emptying process and helps you feel fuller. Insoluble fibre absorbs water and helps keep the bowel environment healthy and Resistance Starch, which assists in producing good bacteria needed for a healthy bowel¹.

A daily diet of fruit and vegetables will help you get enough fibre needed to support healthy digestion, alleviating that heaving feeling we sometimes feel if our gut doesn’t feel right. Nutritionists recommend eating 5 servings of vegetables and 2 servings² of fruit every day, this can be as simple as a cup of fresh strawberries and a banana and a salad rich in tomatoes, broccolini, Brussel sprouts, Cauli blossom and cucumbers! Try our roast Broccolini ® Vegetable Salad recipe.

Related: Key benefits from eating 5 vegetables and 2 fruits daily

2. Boost your mental well-being with colourful fruits and vegetables.

You may have noticed that your mood often affects the types of food you choose and how much you eat. Some foods can lift your mood, energy levels, and concentration, while others can have the opposite effect. For example, eating lots of fresh fruits, vegetables, nuts, and whole grains can reduce your risk of some mental health conditions such as depression, while eating foods that are high in sugar and saturated fat may increase your risk¹.

Over the years, research has shown a strong connection between the daily consumption of fruit and vegetables and mental well-being, with an increased reported ‘mood boost’² due to a balanced diet of protein, vitamins and nutrients. Try raspberries and blackberries in your breakfast meal or energy-rich bananas are a good way to start. Balance that with beans, Brussels sprouts and Broccolini® throughout the day to fight fatigue and in no time, you’ll turn that frown upside down!

Related: Make super fruits part of your healthy future

3. Embrace mindful eating and the eating experience.

Think about the last time you prepared a meal, was it rushed? Did you have a plan? Did you cook for yourself or your family? What was your reaction to the smells from the kitchen or the people you ate with? As we become more aware of our eating habits and overall well-being, it's not just eating for eating sake, rather take a moment to consider the act of preparing, experiencing different flavours and consuming healthy meals packed with fruit and vegetables that turn our focus on the enjoyable present and improving eating behaviours which in turn affects our overall well-being.

Mindful eating encourages one to make choices that will be satisfying and nourishing to the body³ and directs the attention to the entire eating experience. It’s about paying close attention to what you eat, why you eat and what to eat, how much to eat and how to eat. Consider the wider spectrum of the meal; where did the food come from? Notice how the food looks, tastes, smells and feels in our bodies when we eat it, how your contribution to the eating experience affects our environment just by consuming more plant-based foods. Your chances of feeling good overall begin with being aware of every bite you eat.

Related: Plant power of fresh fruit and vegetables

4. Staying hydrated adds to wellbeing-ness.

Recognising the significance of staying hydrated begins with consuming sufficient water daily. While experts suggest around 8 cups daily for women and 10 cups for men, all those cups don't need to be plain water. Some can be water infused with fruit or vegetable flavours, like lemon, berries, orange, or cucumber slices. Adequate hydration plays a critical role in maintaining body temperature, warding off infections, and supplying nutrients to our body's cells, ultimately enhancing sleep quality, mood, and brain function. We have a great hydration recipe here using our delicious Qukes®

Did you know that the water content in watermelon is 92% and is nutrient dense? That strawberries contain 91% water and eating vegetable soups and broths keeps you hydrated throughout the day? Inexpensive and easy to prepare, vegetable soups that are mostly liquid are a great way to stay hydrated and to stay full. And loaded with disease-fighting nutrients, you're getting a double dose of ‘wellbeing-ness’ into your day.

Related: A delicious minestrone recipe packed with vegetables for added hydration

5. Include fruit and vegetables for better brainpower.

Similar to a finely tuned motor, the brain requires premium-grade sustenance. The protein you consume is broken down into amino acids by your body, which are then converted by your brain into the precise proteins it demands. Essential vitamins and minerals from your daily diet are crucial for your brain's well-being and studies indicate that antioxidant vitamins E and C play a protective role for the brain. Vitamin C is found in Broccoli, Brussel Sprouts, Radicchio and Wombok hearts and snacking on our Minicaps Baby Capsicums is a rich source of Vitamin E. Try our tasty Stir Fried Bambino Wombok with Chili Bean Sauce, or Shaved Bambino Brussel Sprouts, Apple and Spiced Pecans Salad

When you follow a healthy dietary pattern that includes lots of vitamin and protein-packed fruit and vegetables, especially leafy greens, berries, and nuts with regular exercise, proper sleep and reduced sugar intake, you are well on your way to improving memory and well-being to help keep your brain power in peak condition.

Related: Broccolini the super simple superfood

Incorporate these five ways into your lifestyle for a healthier, more balanced you. By valuing the benefits of fresh fruit and vegetables and mindful eating, you're taking a crucial step towards supercharging your well-being. Start today!

#wellbeing #perfectmoment #supercharge #mindful #brainpower #boost

Citations

¹ https://www.csiro.au/en/research/health-medical/nutrition/resistant-starch#:~:text=Resistant%20starch%20is%20important%20for%20supporting%20a%20healthy%20gut%20microbiome,changes%20within%20the%20large%20bowel.

² https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

³ https://www.headtohealth.gov.au/living-well/food

⁴ https://www.thegoodmoodfood.com.au/en/mood/mood-booster/

⁵ https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

Resources
https://www.sciencedirect.com/science/article/pii/S0924977X19317237#bib0137

https://www.heartfoundation.org.au/Bundles/Healthy-Living-and-Eating/Fruit-vegetables-and-heart-health

https://www.cancercouncil.com.au/cancer-prevention/diet-exercise/nutrition-and-diet/

https://www.healthline.com/nutrition/22-high-fiber-foods

https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

https://brainfoundation.org.au/healthy-brain/#nourish