Tomatoes
Cooked tomatoes are rich in lycopene, a chemical that is very important for good health. The lycopene contained in cooked tomatoes is easier for the body to absorb. This helps to reduce the risk of some kinds of cancer and cardiovascular diseases and is also said to reduce macular degeneration in the eyes.Small quantities may be present in tomato based sauces, but it is better to avoid processed foods that are often loaded with preservatives that destroy the goodness. Organically grown tomatoes are safe and healthy. Fruits like watermelon, guava, grapefruit , red bell peppers and all red coloured fruits and vegetables are rich in lycopene. Though it is a fact that tomato contains lycopene even in is raw state, eating cooked tomatoes gives the maximum health benefit.

Carrots
Betacarotene is another very important chemical which is converted to vitamin A by the body. All orange coloured fruits and vegetables like mangoes, sweet potatoes, cantaloupes and carrots are rich in vitamin A. Some quantities of lycopene and lutein which help fight against ageing and wrinkles as well as macular degeneration are also present in these foods. This vitamin contributes towards improving vision, good skin, reduces the risk of some cancers, cardiovascular disease and osteoporosis.

Leafy greens
Good eyesight and lowered risk of heart diseases are made possible by adding dark leafy greens to our daily diet – especially the organically grown ones. Toss a variety of greens in salads and reap the benefits! Spinach especially is loaded with nutrient values and should be consumed fresh. Vitamin substitutes should be resorted to only if these fresh foods are not available. At least 10 half cup servings of fruits and veggies on a daily basis should be sufficient to give you all the goodness that nature can provide for good health.

So, by adding a lot of colorful fruits and vegetables to your diet can help improve your health and your longevity. But how much is enough? chances are you are not eating enough and, in fact, you should try to get about 10 half cup servings of fruit and vegetables every day.Medical science has given each of us the opportunity to live better & longer. But, it's our job to make the right health decisions.

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