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Natural Health

 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.

    Our bodies are built up from the food we eat. MH p.295

Dark Green Leafy 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.

Those foods should be chosen that best supply the elements needed for building up the body.  MH p.296

Green Goodness

Foods that help you sleep better

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.

Quietude, rest, sleep, careful diet, cheerful surroundings, and plenty of sleep will be essential.  Man. Rel. V18, p212

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.

Fruits & Vegetables High in Antioxidants 

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.


 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.

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.

In order to know what are the best foods, we must study God's original plan for man's diet. MH p. 296

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