The Power of Food


When it comes to how we look and feel (good or bad), we may not always relate it to the food that we eat. Food/Nutrients are vital to keep our body in tip top shape.

The human body is made of 11 important organ systems, including the circulatory, respiratory, digestive, excretory, nervous and endocrine systems. They also include the immune, integumentary, skeletal, muscle and reproductive systems. These systems work together to maintain a functioning human body.

Our body needs nutrients, vitamins and minerals to keep these systems functioning properly. Want to start looking and feeling younger? It starts with nutrition. Here are some of the more common, super healthy food choices and their benefits.

Broccoli – It’s a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A, potassium, copper, vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

Beets – Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). This incredible vegetable also contains the B vitamin folate, which helps reduce the risk of birth defects.

Carrots – Most of the benefits in carrots is the beta-carotene and fiber content. This root vegetable is also a good source of antioxidants, rich in vitamin A, vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Spinach – Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Kale – Low in calorie and has zero fat. Kale is high in fiber and is great for aiding in digestion. Filled with so many nutrients, vitamins, folate and magnesium.

Bell peppers – The highest amount of Vitamin C in a bell pepper is in the red variety. Red bell peppers contain several phytochemicals and beta-carotene, which provide you with antioxidant and anti-inflammatory responses.

Berries – Blueberries are packed with antioxidants, that may help keep memory sharp as you age. Raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system. Berries are also low in calories so we can indulge more in one serving.

Banana – Bananas are one of the most widely consumed fruits in the world for good reason. Eating bananas could help lower blood pressure, reduce the risks of cancer and asthma. Also it is very high in potassium (helps with muscle cramping) and magnesium.

Kiwi – Kiwis are full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber.

Apples – Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Pineapple – This sweet tasting tropical fruit is not only delicious, but yields so many health benefits. With high amounts of manganese which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production. It is also high in vitamin C, antioxidants, and dietary fiber. Pineapple can reduce inflammation, improve aging eye health, blood clot reduction and reduce mucus in the nose and throat.

Oranges – Oranges have a wealth of nutrients including vitamin C, vitamin A, calcium, and potassium. Oranges contain phytochemicals that protect against cancer and lower cholesterol. They lower the risk of diseases, fight against viral infections, are full of dietary fiber, aid in good eye health, regulate high blood pressure, protect skin and help prevent the signs of aging. They alkalize the body and are safe for diabetics, as they do not cause a blood sugar spike.

If you’re wanting to look younger, feel and perform better, or just be healthy and try to avoid disease, skip the chemically altered vitamins in the bottle and eat real foods that are rich in nutrition.



About The Author

Leave A Comment

Life Tips

Random Fit Fact  The largest internal organ in the human body is the liver. It is also the heaviest organ at an average of 3.5 pounds. The largest external organ, which is also the largest organ in general, is the skin. Mobility and Stability  Do you play sports? Sit all day? Wear heels? Flats? Shoes with
Random Fit Fact  The average person walks about 70,000 miles in their lifetime. How many steps are you taking a day? What’s Your Intake?  When we look at a nutritional label, it tells us what the “% Daily Value” is, but the real question is: what does that mean? Percent Daily Values are based on


Bill Witte is a Chicago personal trainer offering a variety of services including personal training, youth training, corrective/post rehabilitation, and bootcamp classes.



Get Fit with Bill Witte:
820 N. Orleans Street #100, Chicago, IL. 60610