| | |

The Produce Rainbow

ByAshley Baal

How many servings of color are in your diet?  Studies show that people that consume a proper amount of fruits and vegetables have a lower risk of illnesses such as heart disease, stroke, certain cancers, Type II diabetes and hypertension.  Veggies such as broccoli, spinach, kale, and turnip greens, butternut squash, carrots, peppers, zucchini and fruits such as oranges, apples, pears, berries, bananas, and tomatoes are very rich in vitamins, minerals and fiber.  These nutrients will improve nervous and muscular functions, boost the immune system, promote healthy eyes, aid in weight loss, help fight chronic fatigue, and promote healthy eyes, skin, teeth and bones.

Colorful fruits and veggies contain high-octane essential vitamins, such as:

  • Folate or folic acid.  Folate is a B vitamin that helps produce and maintain new cells, helps make new red blood cells, and helps prevent changes to DNA that leads to cancer.

Sources: Leafy greens, citrus fruits

  • Potassium.  This aids in the transmission of nerve impulses, helps build healthy muscle, and promotes healthy heart activity.

Sources:  Leafy green veggies, orange veggies, bananas, apricots, oranges and avocados

  • Vitamin A.   This vitamin plays an important role in the formation of bones and teeth, as well as improves bight vision, promotes health skin, and assists in proper function of the immune system.

Sources: Leafy green veggies, carrots, butternut squash, cantaloupe, mango

  • Vitamin C. This useful vitamin helps heal wounds, prevents cell damage, and strengthens the immune system.

Sources: Citrus fruits, tomatoes, berries, leafy green veggies, red and green peppers

  • Magnesium.  This essential mineral supports normal nerve function, as well as normal contraction and relaxation of muscles.

Sources: Apples, apricots, avocados, bananas, leafy green veggies

  • Fiber.  Diets high in fiber can keep heart disease, diabetes, diverticular disease and constipation at bay.

Sources: Apples, pears, berries, carrots, cucumbers, zucchini, celery and tomatoes

How much is enough?  On average 2-3 servings of fruit and 3-4 servings of vegetables, depending on age and individual level of activity.  This amounts to about ½ cup to a full cup of fruits or veggies per serving.   Need some ideas?

  •   Add some spinach or tomatoes to your omelet
  •  Try some berries or bananas in your cereal
  •  Have an apple with lunch
  • Use avocado instead of mayo on your turkey sandwich
  • Add some color to your salad with tomatoes, carrots and peppers
  • Snack on baby carrots between meals
  • Trade in your Idaho potatoes for a sweet potato
  • Make a tropical fruit salad for a dessert

As a general rule, whole foods are the best way to get the full nutritional value of fruits and vegetables.  Juicing is another way to get these essential nutrients in your diet, but not only do you lose the produce’s natural fiber in the process, but it’s costly and time consuming as well.  Supplements are quick and easy, however pills usually contain preservatives, and do not fully absorb into the body as readily as fresh fruits or vegetables would.

So grab and banana, snack on some carrots, and experiment with different veggies.  Adding some color to your diet will be the tastiest and healthiest decision you make!