The Power of Fruits and Vegetables

Research shows that almost everyone could use more fruits and vegetables in their diet. We should be eating at least 5 servings, and as many as 10 servings a day to help protect against major diseases. A serving is 1 cup of raw fruit and vegetables, or ½ cup cooked.

Fruits and vegetables contain vitamins, minerals and nutrients that are essential for our bodies. Studies are showing that fruits and vegetables may reduce the risk of hypertension, heart disease, stroke and some forms of cancer. According to the American Institute for Cancer Research if everyone ate a diet rich in fruits and vegetables, 20% or more of all cases of cancer could be prevented.

The importance is to get a variety, a variety of colors. Each color of fruit and vegetables focuses on building the immune system in its own way. For examples:

(Greens) - Broccoli, kale, leafy lettuces are very good for the circulatory system.

(Reds) - Tomatoes, red cabbage, watermelon contain many phytochemicals that reduce free radical damage.

(Oranges) - Carrots, squash, sweet potatoes, cantaloupe have carotenoids that can help prevent cancer by repairing the DNA.

Green/Yellows) - Corn, green peas, honeydew melon and avocados contain the combonation carotenoids lutein and zeaxanthin that helps reduce the risk of developing cataracts, macular degeneration and osteoporosis.

(Orange/Yellows) - Oranges, pineapple, tangerines, papaya and nectarines are high in antioxidants that help improve the health of the mucus membranes and connective tissue.

(White/Greens) - Onions, garlic, celery and pears contain a variety of phytochemicals, such as allicin in onions and garlic that can act as an antibiotic.

(Red/Purple/Blues) - Red apples, beets, blueberries, strawberries all contain anthocyanins that can protect against heart disease by helping circulation and preventing blood clots.

Always try to get fruits and vegetables that are picked fresh, they have the most nutritional value. If you can by locally grown fruits and vegetables when they are in season, they would usually be the freshest. It is also worth considering buying produce that is organic.

To try to keep a variety going through out the year, freeze fruit and vegetables when they are in season. Frozen fruits maintain high quality for 8 - 12 months and vegetables for 12 - 18 months. Canned fruits and vegetables is another choice. Canned produce usually has a loss of some nutrients and can tend to be higher in salt and sugar. Canned fruits and vegetables maintain their nutritional value for up to 2 years.

To try and get more fruits and vegetables in to your diet:

Try to make it more convenient, wash, cut up and bag produce and keep on the top shelf in the refrigerator, for yourself and the kids. Buy canned or frozen, so it is on hand for a salad, on top of cereal or for a dessert. Grab a fruit each morning to bring to work for a snack.

Blend it or juice it. Today there are so many delicious recipes for smoothies it would be hard not to find one you liked. You can also make your own version of V8 juice, plain or with a bite.

Roast or grill them. Vegetables are not the only thing that are great roasted or grilled. Fruits are wonderful for doing this too. You can add a touch of brown sugar and cinnamon and there's your dessert.

Hide them or disguise them. You can hide the vegetable that your child doesn't like by finely chopping them and to sauces, soup, casseroles, hamburgers or meatloaf. You can bake them in cookies, muffins and breads. Make a child size pizza and get in some of those veggies.

Article Sources:

American Institute for Cancer Research
MedicineNet.com
Jane Oelke, N.D., Ph.D.
Webmd.com