Food is a healthy way to start your day.

Fruits & vegetables are "seasonal foods," consisting mostly of water, but also offer a wide range of vitamins, minerals and phytonutrients. Another storey is juice. Juice. When entire production is transformed into juice, most of the fibre is lost and a less nutritious final product is left to you. And take this into account: A 60-calorie orange eat takes a few minutes, but it takes only a few seconds to drink a 110-calorie OJ.

In particular, fruit juice is a very concentrated fruit sugar source. This can quickly increase your blood sugar and therefore juice for people with type 2 diabetes is not recommended. People with high triglycerides should also avoid fruit juice because their concentrated single sugars can increase even more triglyceride levels. Drinking fruits – not to be confused with 100% juices – is an even worse option because it contains additional sugar or less nutrition. Building on the dense and low fibre content of both fruit juices and fruit drinks, people who try to lose and manage weight should dramatically limit their consumption and fill up whole fruit fresh.

The vegetables are naturally lower in sugar than fruit. This means that the fresh vegetable juice has less calories than the fruit juices. However, it is not generally recommended for bottling and canned vegetables and tomato juices because they contain high sodium levels, increasing your risk for high blood vessel pressure.

Although it is better to get your nutrients and fibres from entire sources of fruit and vegetables, juice still contains vitamins and minerals. Some juices are high in vitamin C, for example, and contain folate and minerals like potassium. Certain juices can also be enhanced with calcium, such as orange juice. Look for 100 percent of the juice that has no added sugar or sodium if you are going to drink juice. You can produce your own fresh juices at home either squeezed or pressed. You may also want to use water or calorie-free seltzer for your drink to reduce calories and sugar.

The health of collagen, a protein which helps maintain healthy skin and cartilagin, is largely responsible for vitamin C of some juices. C-rich fruits and vegetables help to replenish the vitamin C of your skin and to enhance its natural beauty. Vitamin C also contributes to joint flexibility and healthy hair maintenance. Finally, vitamin C can prevent macular degeneration and cataracts.

Some juices are enhanced by the calcium mineral which helps to maintain your bones healthy. Calcium-containing juices can help reduce blood pressure, reduce your cardiovascular risk and avoid osteoporosis. Calcium can also help to reduce PMS tightness. Potassium-rich juices may help to further prevent osteoporosis through the formation of osteocalcin, which is a bone protein only. Powderful juice can also help maintain low blood pressure.

B vitamins like folate could reduce your risk of cardiovascular disease, decline your memory and help keep your hair healthy. Folate also helps to make serotonin, so that it can help prevent depression and improve mood.

In addition, a potential weight loss buster may be a source of migraines in people who are sensitive to certain juice varieties (mostly citrus juice). IBS patients note that some people with IBS become sensitive to concentrated sugar sources such as fruit juice and experience discomfort following eating.

High level carbohydrates rich in vitamins, minerals and fibre are starchy vegetables. In contrast, starchy vegetables like white and sweet potatoes, winter squash, fish and maize provide ample nutrition and make a big addition to your diet if it is made in a healthy way, as opposed to poor quality carbs such as white, regular pasta and other refined grain products. This means that your starchy vegetable content is higher in calorie than non-free vegetables (like leafy greens, green beans, broccoli, cold flowers, peppers, concombres, carrots, champagne and celery). As starchy vegetables increase levels of blood sugar over non-starchy types as a result of their high content of starch, people with diabetes must be especially careful in reducing their intake.

The fibre is a good source of starchy vegetables. A high-fiber diet helps to manage weight loss and weight since fibre quickly fills you up to prevent hunger. A nutritious addition to any weight loss scheme is moderate serving stuffed vegetables during meals (such as half a baked potato or half a cup of corn or peas or winter squash). Fiber-rich diets also reduce the risk of heart disease and stroke and help to lower the cholesterol content.

Starchy vegetables include antioxidants such as vitamin C, lutein, zeaxanthin, betacarotene and beta-cryptoxanthin that may reduce your risk of macular degeneration and cataracts. These antioxidants also help to maintain healthy skin, hair and bones.

Winter squash and sweet potatoes are some of the richest sources of beta carotene, contributing to the body's development and repair and protecting your skin from sun damage. Beta-carotene is converted into vitamin A in body and beta-carotene food sources are the best way to get your vitamin A, as very high doses of pre-shaped Vitamin A can lead to serious health problems in supplements. (The beta-carotene food sources are completely safe, as it regulates tightly how much beta-carotene is converted to vitamin A.) Squash like corn and butternut, which can lower your risk for inflammatory diseased conditions such as arthritis, also provides another carotenoid called beta-cryptoxanthan.

Some investigations have indicated that folate and B6 vitamins, two B vitamins found in starchy vegetables, can reduce your risk of cardiovascular disease and slow memory loss. These two B vitamins also benefit your scalp, hair follicles and growing hair. And since folate helps to produce serotonin, it can help to prevent and improve depression. Vitamin B6 also contributes to the production of dopamine, which can help to control the symptoms of PMS.

In the starchy plant, potassium, magnesium and zinc are a number of minerals. Potassium and magnesium can contribute to decreased blood pressure and a risk of cardiovascular conditions, bone health, and symptoms of PMS. Magnesium can also help prevent headaches from migraine. Zinc is a mineral that helps your body develop and repair tissues. It helps your skin and hair to be saved and is found in the eye's retina, where macular degeneration is combated.