• Calcium – Used to build bones and connective tissues. Used in the communication between cells.  

• Magnesium – Builds bones, in combination with calcium in particular. Also increases testosterone production.  

• Zinc – Supports a stronger sense of smell, helps support testosterone in combination with magnesium. Important for brain health. 

•  Potassium – An electrolyte that can prevent cramping.  

• Iron – Used to create haemoglobin. These are the red cells that carry blood and therefore oxygen around the body.

• Vitamin C – Supports the immune system. Used to make the feelgood hormone serotonin.  

• Vitamin D – EVEN better than vitamin C for helping to fight colds. Regulates the production of crucial hormones like testosterone.  

• Vitamin A – Important for the skin, and eyes. Turns out it might also have a big role to play in brain health.  

• Vitamin B Complex – Among other things, helps the body to extract energy from carbs. 

Other useful nutrients found in fruits and vegetables: 

• Omega 3 fatty acid – One of the most important nutrients of all. Helps to boost brain function, fight inflammation, and more.  

• Lutein – Related to vitamin A. Helps to increase energy efficiency. 

•  Polyphenols – Plant compounds that have many very beneficial effects in the body, many of which we still don’t realize!  

• Antioxidants – Fight cancer. 

• Garlic – Kills unwanted bacteria. Widens blood vessels. Aids digestion.  

• Beets – Used by athletes in order to improve their performance.  

• Mushrooms – Packed with lean protein and also one of the only food sources of vitamin D. 

•  Cherries – Help us sleep thanks to the content of melatonin  

• Bananas – Rich in potassium to help prevent cramps, boost mood, and more.  

• Apples – High in vitamin C to strengthen the immune system. Also high in epicatechin, which can aid muscle growth.  

• Celery – The high-water content makes them hydrated but they also contain fiber. Extremely low calorie and great for dieting. 

•  Avocado – Extremely popular for those looking to follow a low carb diet. Also rich in omega 3 and more.  

• Red grapes – High in resveratrol, which may actually help us to live longer! 

Benefits of getting more fruits and vegetables: 

• More energy – wake up feeling great and last all day!  

• Better mood – more serotonin means you are less grumpy and less likely to feel sad. 

•  Improved cognitive performance – say goodbye to brain fog, lack of focus, poor memory.  

• Better immune system to prevent yourself from getting colds and flu.  

• Fight cancer and aging by combating free radicals and inflammation.  

• Better body composition – lose weight and build muscle by supporting your metabolism. 

•  Combat a host of specific illnesses and diseases. 

•  Improve your microbiome and boost your gut health. 

Risks of too much 

• Too much fruit can damage your teeth.

• Too much of either can lead to weight gain. Remember that even healthy foods still do contain calories!  

• While rare, it is possible to overdose on certain nutrients that are fat soluble. 

How to get more fruits and vegetables 

• Use frozen packs and then break bits off into your cooking.  

• Used tinned. 

•  Cook meals like bolognaise and hot pots that allow you to throw lots of ingredients in.  

• Cook more than you need and then freeze the extra in individual pots to bring out as needed.  

• Get dried fruit – or dry your own!  

• Grow your own vegetables. 

Diet mistakes: 

• When it comes to your diet, one SIMPLE change you can make to be FAR healthier and slimmer, is to cut out all “empty calories” and all highly processed foods.  

• An empty calorie is simply any food that is high in calories (energy) but that doesn’t provide much in the way of nutrition as a result. This often means things like hot dogs, chips, chocolate. 

•  Fruits and vegetables offer the precise opposite proposition.  

• Consuming a multivitamin doesn’t work as well. However, it can be somewhat useful as a backup.